Essential Pregnancy Nutrients - Iron
Eating a varied and balanced diet during pregnancy is very important for both you and your baby. Pregnancy nutrition is a big topic but getting started is easy - use the table below to familiarise yourself with essential nutrients and vitamins to include in your pregnancy diet and learn about the benefits for you and your baby.
So what do you need to eat for you and your baby – and why?
| Nutrient | Iron |
|---|---|
| Why do you and your baby need it? | Iron contributes to the normal formation of red blood cells and helps to bring essential oxygen to your body’s cells and to those of your baby. |
| Eat it so you can… |
|
| How much is enough? | You need 27 mg/day during pregnancy. The iron found in animal food sources like red meat is easier to absorb whereas the iron found in plant sources like vegetables is less easily absorbed. When you are eating these plant sources of iron, adding vitamin C to the meal can help with the absorption of iron. |
| On your plate |
|
| Tips |
|
Related articles
Healthy Food for Pregnancy
Discover the power of healthy food for pregnancy: essential nutrients, vital vitamins, and recommendations for you and your baby's well-being.
10 mins to read
Essential Pregnancy Nutrients - Vitamin D and Calcium
Eating a varied and balanced diet during pregnancy is very important for both you and your baby.
2 mins to read
Essential Pregnancy Nutrients - Protein
Eating a varied and balanced diet during pregnancy is very important for both you and your baby.
2 mins to read
Essential Pregnancy Nutrients - Iodine
Do I need to take an iodine supplement? Learn more about iodine when you're trying to fall pregnant and during pregnancy.
1 min to read
Essential Pregnancy Nutrients - Folic Acid
Eating a varied and balanced diet during pregnancy is very important for both you and your baby.
2 mins to read
Essential Pregnancy Nutrients - Essential Fatty Acids
Eating a varied and balanced diet during pregnancy is very important for both you and your baby.
2 mins to read
Eating For Three
In a multiple pregnancy, your body needs extra nutrition to provide the vitamins, minerals and energy your babies need. That doesn’t mean eating triple the amount.
2 mins to read
Breastfeeding Essentials Checklist
Planning to breastfeed but not sure how to start preparing? Here is a list of our breastfeeding tips for first-time parents to help you prepare.
2 mins to read
Pregnancy Symptoms and Concerns
Pregnancy is exciting, exhilarating and totally different for every woman. This means pregnancy symptoms will also be different for every woman.
6 mins to read
Food Cravings During Pregnancy
Pregnant women will tell you they experience almost irrepressible cravings for certain foods – salty, sweet, spicy or fatty foods. Some think it’s the body signaling what the growing baby needs.
2 mins to read
Pregnancy Food: Nourish You and Your Baby
Planning nutritious, well-balanced foods to eat while pregnant is one of the best ways to support maternal and foetal health.
7 mins to read
Food Safety During Pregnancy
Often there is a lot of advice on what NOT to eat during pregnancy - because reducing the risk of bacterial infection which can make your baby ill, is super important.
1 min to read
Stay-Healthy Menu Planner
Use this practical menu planner to help you be your best
1 min to read
Babies’ Taste Preferences Start Before They Are Born
Did you know that Mum's diet in pregnancy can influence baby's future taste preferences?
1 min to read
What Foods Should I Eat When Pregnant?
While you’re pregnant, your body protects and nurtures your baby. You can provide essential nutrients your baby needs by eating the right foods throughout your pregnancy.
6 mins to read
A mum-to-be does not need to eat for two
Gaining the recommended amount of weight during pregnancy can help your baby’s development before birth and ensure a normal weight at birth.
1 min to read
Maternal nutrition can influence baby's lifelong health
Every mother wants to give her baby the best start in life.
1 min to read
A Guide on Foods to Avoid While Pregnant
What you eat (and drink!) during pregnancy can impact your developing baby. It’s important to be aware of foods to avoid while pregnant which can make you and your baby unwell.
7 mins to read
Unmasking Pregnancy Diet Myths
During pregnancy the most common advice you get from anybody is on what to eat and not eat. While much of this information is true, there are plenty of myths doing the rounds.
2 mins to read
Related tools
Pregnancy Week By Week
Use our pregnancy tool to track the week-by-week changes you and your baby go through to stay up to date with your delivery and your baby's development.
