Pregnancy diet: Iron Rich Foods during iron deficiency anemia

For iron deficiency anemia in women, a diet with iron rich foods along with iron supplements is often recommended. Absorption of iron from food is influenced by multiple factors. One important factor being the form of the iron. Heme Iron, found in animal sources, is highly available for absorption. Non-heme iron on the other hand, found in vegetable sources, is less available. Iron rich foods of an iron rich diet are listed below:

Iron Rich Foods containing Heme Iron

Excellent Sources
Clams
Pork Liver
Oysters
Chicken Liver
Mussels
Beef Liver

Good Sources
Beef
Shrimp
Sardines
Turkey

Iron Rich Foods containing Non-Heme Iron

Excellent Sources
Enriched breakfast cereals
Cooked beans and lentils
Pumpkin seeds
Blackstrap Molasses

Good Sources
Canned beans
Baked potato with skin
Enriched pasta
Canned asparagus

Warning: Pregnant women should not eat liver because of its very high Vitamin A content. Large amounts of Vitamin A can be harmful to the baby.

The absorption of Non-heme iron can be improved when a source of heme iron is consumed in the same meal. In addition, the iron absorption-enhancing foods can also increase the absorption of non-heme iron. While some food items can enhance iron absorption, some can inhibit or interfere iron absorption. Avoid eating them with the iron-rich foods to maximize iron absorption.

Iron Absorption Enhancers
Meat/fish/poultry
Fruits: Orange, Orange Juice, cantaloupe, strawberries, grapefruit etc
Vegetables: Broccoli, brussels sprouts, tomato, tomato juice, potato, green & red peppers
White wine

Iron Absorption Inhibitors
Red Wine, Coffee & Tea
Vegetables: Spinach, chard, beet greens, rhubarb and sweet potato
Whole grains and bran
Soy products