Maintaining a nutritious diet while pregnant is vital for both your health and that of your unborn child. Special attention should be given to your intake of iron and calcium during this period of growth. Discover the best ways to ensure you’re getting enough of these essential nutrients, from natural food sources to supplements.
The Significance of Iron and Calcium During Pregnancy
Iron is crucial for producing hemoglobin, the component in red blood cells that transports oxygen throughout your body. Pregnancy increases your blood volume to support your baby, thus doubling your need for iron. Inadequate iron levels can lead to anemia, causing fatigue and potentially contributing to premature birth, low birth weight, and postpartum depression risks.
Calcium is vital for maintaining healthy bones and teeth and plays a key role in your baby’s skeletal development. It also ensures the proper functioning of your circulatory, nervous, and muscular systems.
Iron and Calcium Requirements During Pregnancy
Pregnant women should consume 27 milligrams of iron daily. Women under 19 need 1,300 milligrams of calcium per day, while those 19 and older require 1,000 milligrams.
Sources of Iron and Calcium for Pregnant Women
Iron-rich foods include poultry, fish, lean red meat, fortified cereals, beans, peas, and spinach. Calcium is abundant in dairy products and can also be found in kale, sardines, broccoli, and fortified juices and cereals. Below is a table to guide you in choosing foods rich in these nutrients.
Iron and Calcium Content in Common Foods
| Food | Serving Size | Nutrient | Content |
|---|---|---|---|
| Cereal | ½ cup (40 g) iron-fortified oats | Iron | 20 mg |
| Meat | 3 oz. (85 g) roasted lean beef | Iron | 3 mg |
| Spinach | ½ cup (90 g) boiled spinach | Iron/Calcium | 3 mg/123 mg |
| Poultry | 3 oz. (85 g) roasted dark turkey | Iron | 1 mg |
| Beans | ½ cup (88.5 g) boiled kidney beans | Iron | 2 mg |
| Cereal | 1 cup (20-60 g) calcium-fortified cereal | Calcium | 100 – 1,000 mg |
| Juice | 1 cup (237 ml) calcium-fortified juice | Calcium | 349 mg |
| Milk | 1 cup (237 ml) skim milk | Calcium | 299 mg |
| Yogurt | 6 oz. (170 g) low-fat fruit yogurt | Calcium | 258 mg |
Can Diet Alone Provide Sufficient Iron and Calcium During Pregnancy?
Absorption rates differ between iron from animal sources and plant sources. If you’re vegetarian, ensure you’re getting enough iron and consider boosting absorption with vitamin C. Calcium is generally easier to obtain from a balanced diet, even for vegetarians. However, calcium can hinder iron absorption, so plan your intake accordingly.
Do I Need Supplements?
Even with a balanced diet, you might need additional nutrients like iron, calcium, or folic acid. Prenatal vitamins are often recommended, and your healthcare provider can advise on specific needs.
When to Start Taking Supplements
Consult your healthcare provider about prenatal vitamins if you’re planning to conceive or as soon as you discover you’re pregnant.
Taking Iron and Calcium Supplements
Follow your healthcare provider’s instructions for supplement intake. Iron supplements are best taken on an empty stomach, and black stools indicate absorption. Calcium supplement instructions vary, so seek specific advice.
Side effects of iron supplements can include gastrointestinal issues and less commonly, heartburn or stained teeth. Calcium supplements may interact with other medications, so check with your doctor.
Overall, your healthcare provider will guide you in getting the right amount of iron and calcium. Eating healthily also aids in managing pregnancy weight gain. For more on a healthy pregnancy diet, read our additional articles.
