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5 Best Foods For Iron-deficient Mums During Pregnancy 

When it comes to pregnancy and diet, the list of foods to avoid can seem endless. But the list of foods you should eat is just as crucial.

Not only are you giving nutrition to your kid during their extended stay in your womb, but your body is also working overtime to accommodate all of the changes that come with pregnancy.

Iron is one vital element to supplement during pregnancy. Your body does not produce iron on its own. Only your food or supplements will provide you with iron.

That’s why, especially during pregnancy, eating more iron-rich foods can be beneficial. You can always ask your doctor or this pregnancy diet app if you have any worries about your food choices.

In this article, we will discuss five foods for iron-deficient mothers during their pregnancy journey. 

Lean Beef

The most acceptable source of heme iron is red meat. Iron is found in roughly 1.5 milligrams (mg) per 3-ounce portion of lean sirloin meat.

But, before you throw that steak on the grill, check the temperature with your meat thermometer. Because of the potential of bacterial contamination, eating undercooked or “rare” meat is not recommended during pregnancy.


Each 8-ounce dish of chicken includes 1.5 milligrams of iron. It’s OK to eat chicken while pregnant, but as with beef, make sure it’s fully cooked at 165°F (73.8°C) to avoid hazardous pathogens like Listeria


Iron is abundant in salmon, with 1.6 milligrams per half-pound filet of wild-caught Atlantic salmon. Salmon is safe to eat while pregnant as long as it’s fully cooked to a temperature of 145°F (62.8°C). 

Salmon is a good source of heme iron, as well as omega-3 fatty acids and other minerals that may help you have a healthy pregnancy. Salmon also has less mercury than some other fish, such as Tuna and Swordfish, making it safer to eat while pregnant. 

Spinach And Kale

Antioxidants, vitamins, and iron are all abundant in spinach and kale. Cooked kale provides 1 mg of iron per cup, while spinach has 6.4 mg per cup.

These greens are incredibly adaptable. You may toss some in your salad, make an omelet with them, or simply sauté them in a pot. You may also use them to make a sweet and nutritious smoothie.


Broccoli is a classic kid favorite, but this simple vegetable also contains many elements that are useful during pregnancy.

This cruciferous vegetable contains a little over 1 mg of iron per cup. Broccoli also has a significant amount of vitamin C, which aids iron absorption.

Broccoli is also high in fiber and minerals. Because pregnancy slows your digestive system (hello, bloating and constipation), including high-fiber foods in your diet, can help alleviate these unpleasant symptoms.

At The End Of The Day

The difficult task of generating a new human necessitates additional nutrition. Iron is necessary for everyone, but pregnant women need to be sure they get enough every day.

Iron is not produced by your body. You’ll need to eat iron-rich meals instead. Meats, vegetables, legumes, and other foods contain iron. That means you’ll have a wide variety of foods to pick from, and you’ll be able to meet your everyday desires and aversions.