Pregnancy/Maternity

The importance of iron during pregnancy

March 25, 2019

Fish (½ cup)

It is recommended to eat fish at least once a week. In addition to being nutritious, it contains a lot of omega-3 to help develop your baby’s brain.

  Carefully choose the size of the fish you eat. The bigger it is, the more it will contain mercury. 

Seal

18 mg

Clams

7 mg

Scallops

6 mg

Trout

4,7 mg

Sardines

2,9 mg

Tuna

1,3 mg

Oysters

5,5 mg

Eggs

3 mg

Legumes (50 g or 1 cup)

We should all eat at least 5 servings of legumes per week. 

Lima beans

5,9 mg

Soybean

4,2 mg

Chickpeas

3,5 mg

Whole lentils

3,4 mg

Vegetables (100 g or 1 cup)

Spinach*

6,8 mg

Swiss chard

4,2 mg

Caned sauerkraut

3,7 mg

Beet**

3,3 mg

Parsley***

3,2 mg

Beet leaves

2,9 mg

Green peas

2,7 mg

* Please note that the spinach iron is not easily assimilated.

** The beet leaves are good to the taste and are very rich in iron.

*** Parsley relieves the breasts during breastfeeding. Also, a pregnant woman should use parsley everywhere. She can use it dried or fresh, as iron does not evaporate.

Fruits (100 g or 1 cup)

Dried apricots*

6,4 mg

Dates

2,2 mg

Dried peaches

6,9 mg

Prune juice

3,2 mg

Prunes

2,5 mg

Raisins

3,6 mg

* It is preferable to choose organic dried fruits that are much lower in fat.

Seeds and nuts (125 mg or ½ cup)

Pumpkin seeds

10,9 mg

Sunflower seeds

5,1 mg

Cashews

2,8 mg

Sesame

6,2 mg

Almonds

2,7 mg

Brazil nuts

2,5 mg

 

 

To know more
Diabetes in pregnancy

One in twenty pregnant women will develop diabetes in pregnancy or gestational diabetes (GDM).

Avoiding certain foods and eating healthy during pregnancy

Eating shouldn’t be a worry during pregnancy, but there are many types of food that pregnant women should watch out for. Learn how to keep you and your baby safe.

Healthy eating habits during pregnancy

Did you know that women who lack essential nutrients at the start of pregnancy put their own health at risk and perpetuate a cycle of poor mother-child nutrition? Healthy eating is crucial.

Omega during pregnancy

More and more researches confirm the importance of omegas in the diet of pregnant and breastfeeding women. Did you know?


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