I am a vegetarian and the iron pills make me nauseous. What other kinds of foods can I eat that are

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I am a vegetarian and the iron pills make me nauseous. What other kinds of foods can I eat that are high in iron?

Your body's demand for iron will never be greater than it is during pregnancy, when your iron needs are increased due to increased blood volume. Throughout pregnancy your body makes 3-4 additional pounds of blood!

The recommended iron intake during pregnancy is 27 milligrams per day. The best vegetarian sources of iron are green leafy vegetables, grains, legumes and nuts. Here are some specific numbers per serving to help you in your quest to meet your daily need of 27 milligrams:

Cream of Wheat, 3/4 cup: 7.5 milligrams
Blackstrap Molasses, 1 Tablespoon: 5 milligrams
Baked potato (medium): 2.7 milligrams
Dry cereal (enriched), 1 cup: 3-9 milligrams
Spinach (cooked) 1/2 cup: 2.0 milligrams
Lima Beans, 1/2 cup: 1.9 milligrams
Pasta & Rice, enriched, 1 cup: 1.3 milligrams
Prunes (dried), 5 each: 1.1 milligrams

To increase the absorption of iron, try these tips:

Vitamin C helps the body absorb iron. So eat vitamin C foods with your iron-rich foods. Good sources of vitamin C include citrus fruits and juices, melon, strawberries, tomatoes, broccoli, baked potatoes, green peppers, cabbage and kiwi.
Avoid tea and coffee when taking iron supplements or prenatal vitamins. Substances in these beverages can decrease iron absorption by 39%-80%.
Cook foods in cast iron pots. This will increase the iron content of foods.
To assure adequate iron intake, most healthcare providers prescribe taking a prenatal supplement that contains iron. Your prenatal supplement contains 27-30 milligrams of iron. Generally taking this supplement at bedtime will help with its tolerance.

The article Nutrition and the Pregnant Vegetarian will provide additional information for a healthy pregnancy.

Becky Hand
Licenced Nutritionist and Registered Dietitian

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