Iron is an essential mineral that contributes significantly to both the mother’s and the baby’s general health and development during pregnancy. Iron contributes to the formation of hemoglobin in red blood cells, which distribute oxygen throughout the body.
Staying on top of iron intake is especially vital for expecting moms, so iron-rich drinks are necessary.
Iron Deficiency in Pregnant Women
Iron deficiency is the most prevalent nutritional shortage among pregnant women. This can cause anemia, which is associated with early deliveries, low birth weight, and infant death.
Due to the increased blood volume during pregnancy, more iron is required to support the mother and the developing child. It is suggested that pregnant women consume 27 mg of iron every day.
Top 5 Drinks High In Iron
1. Beetroot Juice
Beetroot is a well-known superfood that contains several critical minerals, including iron. Beetroot juice, with its high iron concentration, can help increase iron levels when drunk regularly.
It also contains nitrates and antioxidants, which improve the blood’s ability to carry oxygen, so promoting general health. It’s also high in folic acid, which is essential for fetal growth. Beetroot juice may be readily manufactured at home, assuring a constant supply of this nutritious high iron drink.
However, it is crucial to remember that it has a strong flavor; it may be preferable to combine it with milder juices such as apple or carrot.
2. Spinach and Kale Smoothie
Leafy greens like spinach and kale are high in iron, making them ideal ingredients for an iron-boosting smoothie. A basic spinach-kale smoothie might consist of a cup of each vegetable mixed with your preferred milk (almond, soy, or cow’s milk) and a sweet fruit, such as banana or mango.
The fiber in veggies improves digestion and gives long-lasting fullness. This smoothie not only boosts iron levels but also contains a variety of other nutrients such as calcium, dietary fiber, and vitamins A and C.
3. Prune Juice
While prune juice is well-known for its digestive advantages, it also provides a good source of iron. This delicious, black juice is prepared from dried plums, which are a good source of iron.
One cup of prune juice can meet up to 17% of the daily iron requirement. Prune juice also includes dietary fiber, which can help avoid constipation during pregnancy. Because the sweetness may be too overpowering for some individuals, dilute it with water or combine it with other fruit juices.
4. Pumpkin Seed Milk
Pumpkin seeds are an excellent source of iron. By soaking, mixing, and filtering pumpkin seeds, you can make your own homemade pumpkin seed milk, a plant-based high iron drink that is an excellent dairy-free option for individuals who are lactose intolerant or do not consume animal products.
Furthermore, pumpkin seeds are high in magnesium, which is essential for biological processes like as blood pressure management and bone health, making them a good addition to a pregnant mother’s diet.
5. Fortified Cereal Drinks
Fortified cereal drinks are another excellent way to increase iron consumption. Many businesses supplement their grain products with additional minerals and vitamins, including iron, making them a good choice for a fast, iron-rich drink.
Avoid cereal drinks with excessive sugar content and artificial flavorings. Choose 100% whole grain cereals for more fiber and minerals. Combining them with milk or a dairy replacement can improve both their nutritional value and flavor.
Incorporating these high iron drinks into your diet not only increases your iron consumption but also provides your body with several other critical nutrients, promoting overall health and pregnancy.
Drinks to Avoid
These are the drinks to avoid during pregnancy, especially because they may interfere with iron absorption:
- Alcohol: Consuming alcohol during pregnancy can result in a variety of issues, including fetal alcohol syndrome.
- Excessive Caffeine: Although moderate caffeine use is OK, excessive consumption may raise the risk of preterm delivery or low birth weight.
- Tea and Coffee: Tea and coffee contain polyphenols, which can limit iron absorption. It’s recommended to avoid pairing them with iron-rich foods.
- Soft Drinks: Soft drinks are heavy in sugar and lack nutritional value. Regular use may raise the risk of obesity and other health problems.
Conclusion
Iron is essential for a healthy pregnancy. Including these iron-rich drinks in your regular diet will help ensure you receive enough of this essential vitamin. Always with a physician before making any substantial changes to your diet or iron consumption.
Monitoring your iron levels can help you have a safe and healthy pregnancy.
If you enjoyed this article, you may also want to read this article on Struggling With Low Iron? Here’s How to Raise Your Levels While You Sleep.
*This information is not intended to serve as a substitute for professional medical or dietary advice tailored to individual needs.
Dr. Kimberly Langdon has been an MD for 31 years, board-certified obstetrician/gynecologist with 19-years of clinical experience. She graduated from The Ohio State University College of Medicine, earning Honors in many rotations. She then completed her OB/GYN residency program at The Ohio State University Medical Center, earning first-place accolades for her Senior Research Project and Score of 98th percentile on a National Proficiency Test.
During her clinical career, she delivered over 2000 babies and specialized in minimally invasive procedures, menopause, endometriosis, menstrual disorders, and polycystic ovarian syndrome. After retiring from clinical practice, she founded a medical device company to commercialize her two patented and four patent-pending medical devices for both life-threatening and non-life-threatening infections.
