Helpful Pregnancy Tips: How To Actually Boost your Iron Without Red Meat!
The Basics
If you’ve been told “you need to eat red meat” as a vegan mom-to-be, you’re not alone. With a low history of iron, my client’s doctor was pushing her to eat meat as part of a “healthy prenatal diet.” As a vegan, she was adamant about not wanting to eat meat. She also felt worried and was at a loss for what to do. And while iron is very important for keeping you healthy and your baby growing, you don’t need to eat meat to get enough during pregnancy.
How much iron do you need for your vegan pregnancy?
When you find out you’re expecting, your iron need increases from 18 mg per day to 48 mg per day (that’s a 166% increase!).
Because plant-based iron, also know as non heme iron, is harder for your body to absorb relative to animal-based iron, known as heme iron, your iron needs as a vegan mom-to-be are 1.8 times higher than your omnivore sister-in-law.
What to do if you’re worried about your iron levels?
My client recently shared her blood work which showed that by eating iron-rich foods and taking an iron supplement, her iron levels improved compared to her previous blood work done eight weeks earlier. As she moves into her third trimester, she said she’s confident getting enough iron for her baby boy! GT’s Kombucha
Here are five ways to incorporate enough iron into your diet to keep you and your growing baby healthy and thriving.
Five ways to boost your iron:
There are a few “dos and don’ts” for how to maximize the iron you’re getting from your favorite plant-based foods.
Pair iron-rich foods like lentils and cooked greens with foods high in vitamin C. A squeeze of lemon onto cooked greens or adding salsa to a 3-bean burrito will do the trick!
Cook with a cast iron skillet. Sounds strange but your body absorbs some of the iron from the cookware!
Avoid drinking coffee or tea within an hour or two of iron-rich meals. Compounds in your favorite cup ‘o joe or tea may interfere with iron absorption.
Avoid drinking calcium-fortified drinks like soy milk or OJ with your iron-rich meals as calcium and iron compete for absorption.
Enjoy iron-fortified cereals a few times a week as part of your breakfast or snack. Content varies so check your favorite brand!
Easy Iron-Rich Snack Ideas for Your Vegan Pregnancy
Hummus with bell peppers
Hummus is high in iron and bell peppers are rich in vitamin C - the perfect combo!
White beans with sliced tomatoes and olive oil
Beans are naturally rich in iron and tomatoes, when enjoyed raw, are high in vitamin C.
Peanut butter toast with smashed blackberries
Bread and peanut butter are good sources of iron. Adding smashed blackberries will up your vitamin C!
Lentil soup with a squeeze of lemon
Contains iron, vitamin C, protein, choline, and folate
What vegan foods are highest in iron? Here is a list for you!
Note: all information regarding iron content is found at USDA National Nutrient Database-Iron, Nutrients in Food Tool, and FoodData Central
Lentils
Per 1 cup, cooked: 6.6 mg of iron
Tofu
Per ½ cup: 6.6 mg of iron
Kidney Beans
Per 1 cup, cooked: 5.2 mg of iron
Chickpeas
Per 1 cup: 4.7 mg of iron
Edamame
Per 1 cup: 4.5 mg of iron
Fortified Cereal
Per 1 cup: 8 - 18 mg of iron, varies
Oatmeal
Per 1 cup cooked: 3.2 mg iron
Dark Chocolate
Per 1 ounce square: 2.3 mg of iron
Quinoa
Per 1 cup: 2.8 mg of iron
Tahini
Per 2 tbsp: 2.7 mg of iron
Peas, cooked
Per 1 cup: 2.5 mg of iron
Potato, with skin
Per 1 large potato: 1.9 mg of iron
Cooked Spinach
Per 1/2 cup cooked: 3 mg of iron
Ezekiel Bread
Per 1 slice: 1 mg of iron
Bottom line:
By following these tips, you can meet your iron needs for a healthy vegan pregnancy. You don’t have to eat red meat to get enough iron for your baby. If you’re low and need to supplement, there are many vegan-friendly options to choose from. Before starting a supplement, be sure to discuss this with your doctor.
References
Want to know what to eat for a healthy vegan pregnancy?
Join like-minded women in the Vegan Prenatal Program to get the tools you need so you can stop worrying and wasting time Googling all things vegan pregnancy!
