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Pregnancy is a time when the body's need for many nutrients increases. Among these, iron and folate (folic acid) stand out in particular. In this article I give a general overview of the roles of these two nutrients and how everyday eating can support them.
Decisions about supplement use, dose and duration in pregnancy are made by your obstetrician. This article is for general information only.
Why is folate important?
Folate is a B vitamin involved in cell division and DNA synthesis. The baby's nervous system begins to develop in the very early weeks of pregnancy, often before the pregnancy is noticed. For this reason, the World Health Organization and the Turkish Ministry of Health recommend folic acid support for women planning a pregnancy, before conception and in early pregnancy. It is important to discuss how to apply this with your physician.
Foods that contain folate
- Dark leafy greens such as spinach, rocket, lettuce and purslane,
- Broccoli, Brussels sprouts, asparagus,
- Legumes such as lentils, chickpeas and haricot beans,
- Oranges and other citrus fruits,
- Avocado,
- Whole grains.
Folate is sensitive to heat. Steaming vegetables or cooking them briefly, rather than boiling them for a long time, helps reduce folate loss.
Why is iron important?
Iron is part of haemoglobin in the blood and helps carry oxygen to the tissues. During pregnancy blood volume increases, and iron is also needed for the baby's development, so iron needs rise considerably. During your pregnancy care, your physician checks your blood values regularly and recommends supplements when necessary.
Foods that contain iron
Iron in food comes in two forms:
- Haem iron: Found in animal sources such as red meat, chicken, turkey and fish, and absorbed more easily by the body.
- Non-haem iron: Found in legumes, dark leafy greens, dried apricots, grape molasses, whole grains and eggs. Its absorption is more affected by the foods eaten with it.
Practical tips to support iron absorption
Pair with vitamin C
Eating plant sources of iron with foods containing vitamin C supports absorption. For example:
- Squeezing lemon into lentil soup,
- Having a shepherd's salad with haricot bean stew,
- Cooking spinach with tomatoes and peppers,
- Eating tomatoes and green peppers alongside eggs at breakfast.
Mind the timing of tea and coffee
Some compounds in tea and coffee can reduce iron absorption. It is recommended to drink these about an hour after meals rather than with them. Limiting caffeine intake during pregnancy is also important.
Keep calcium and iron apart
If you take an iron supplement, your physician may advise you not to take it at the same time as milk and dairy products. Follow your physician's instructions on how to take supplements.
A sample day
- Breakfast: Spinach omelette, tomato, green pepper, wholemeal bread and an orange.
- Lunch: Lentil soup with lemon, bulgur pilaf, shepherd's salad.
- Snack: A few dried apricots and walnuts.
- Dinner: Grilled meatballs or oven-baked chicken, broccoli and yoghurt.
Frequently asked questions
How can I eat when I feel nauseous?
For nausea in early pregnancy, eating little and often, starting the day with dry, light foods and avoiding greasy or strong-smelling foods may help. If your nausea is severe, contact your physician.
Is liver a good choice for iron?
Liver is rich in iron, but it also contains very high amounts of vitamin A. It is important to follow your physician's advice on eating liver during pregnancy.
