Pregnancy/Maternity

The importance of iron during pregnancy

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

 

 


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