Navigating Iron Deficiency
Let’s shed light on a crucial aspect of prenatal nutrition that SO many of you are majorly concerned with – iron deficiency.
I recently did an IGTV answering all your questions live!
Not getting enough iron leading up to and during pregnancy can cause all sorts of issues including baby not getting enough oxygen and you feeling extremely fatigued!
Top Tips to Prevent Deficiency:
Build Iron Stores BEFORE Pregnancy:
Before pregnancy is the crucial time to eat a wide variety of iron rich foods and build those stores. Your body and baby will thank you in your first trimester when you don't feel like eating much. Baby will take from those stores and you won't be deficient!
Get tested as soon as you start trying:
And again in the 3rd trimester. Knowledge is everything! This can help us decide if your prenatal has enough iron or if you need a separate iron supplement.
Ways to Get Enough Iron, Especially if Avoiding Meat:
Pair your plant-based iron sources with Vitamin C: Enhance iron absorption by pairing iron-rich foods like lentils, chickpeas, and tofu with those high in vitamin C. Enjoying citrus fruits, berries, broccoli, and bell peppers alongside your meals will increase absorption up to 60%!
Fortified Foods: Iron-fortified cereals and breads and other plant-based meat alternatives are a fantastic way to boost your iron.
Cook in Cast Iron: Cooking in cast iron pans can infuse your meals with a small amount of dietary iron. You can cook almost anything in a cast iron skillet so get it out and use it more often.
Space out Iron and Iron Blockers: Try to consume things that can interfere with iron absorption like calcium and caffeine intake TWO HOURS apart from your iron supplement (or prenatal that contains iron).
Remember, your nutritional journey is unique, and a tailored approach is KEY to meeting your nutritional need thorughout pregnancy.
If you have any questions or concerns regarding iron deficiency or your overall prenatal nutrition, please feel free to reach out.