Getting enough iron can be a tough problem for vegetarians, especially for expecting mothers. When you become pregnant, you need more blood for yourself as well as blood for your new baby. This can cause you to become anemic, if you were not already, and can lead to other health conditions later on (as well as complications for your baby).
One of the best sources of iron is red meat; however, this is not the only source of iron, so vegetarians can still get sufficient amounts of the mineral. Vegetarian sources of iron include: lentils, spinach, pumpkin seeds, quinoa, tomato paste, white beans, dried peaches, prune juice, and soybeans. Eating several sources of iron rich foods daily will help you get enough iron to support yourself and your baby.
Even though there are vegetarian sources of iron, there are still other measures you can take to maximize your iron intake from the available foods. Calcium inhibits iron absorption in the body, but is still very necessary for every pregnancy. In order to avoid harming your iron intake and still getting enough calcium, try to avoid consuming any calcium at least half an hour before or after you consume iron. Tea and coffee can also prevent your body from absorbing iron, so avoid these as much as you can. Vitamin C, on the other hand, helps your body retain iron, so be sure to get enough Vitamin C as well.
If you were anemic before you got pregnant or become anemic at some point during your pregnancy, talk to your doctor about taking iron supplements. Your doctor can inform you about different types of iron supplements and suggest the right one for you. They can also test your blood to ensure you are getting enough iron. For some women, a combination of iron supplements and iron rich foods are needed in order to get enough iron.
You don't have to compromise your choice to be a vegetarian in order to have a healthy pregnancy. As you can see, there are several great ways that you can get your nutrients that don't included eating red meat. Remember, it's important you discuss any concerns with your doctor before altering your diet or beginning an iron supplement. Your doctor can test your iron levels and advise you on what course of action would be best for you. Don't self-medicate! Too much iron can be a bad thing too.
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