Food: how to get enough iron in pregnancy

It’s important to eat a nutrient-rich, balanced diet when pregnant, while also focusing particular attention to the intake of certain nutrients, such as iron.

Iron deficiency anaemia is one of the most common deficiencies in the world, and can really impact pregnant women due to the increased blood volume needed and the additional demands on the body.

A good iron intake is vital throughout the pregnancy, but it’s especially important in the last 10 weeks of term, as the baby starts to build their own iron store that will last up to six months after birth.

There are two types of iron in food: heme iron and non-heme iron.

Heme iron is more readily absorbed by the body and is found in animal products such as beef, turkey, chicken, pork and fish.

Non-heme iron is found in eggs, beans, green vegetables, nuts, dried fruits, wholegrains, tofu, and fortified foods. Even though non-heme iron isn’t as easily absorbed as heme iron, the inclusion of non-heme iron-rich foods help to increase the overall consumption of iron.

Vitamin C enhances the absorption of iron, so when planning a meal it’s best to pair iron-rich foods with vitamin C-rich fruit, vegetables or herbs. Foods high in vitamin C include citrus fruit, fruit juice, peppers, tomatoes, berries, and broccoli.

As vitamin C can often be destroyed through the cooking process, it’s best advised to only lightly cook vitamin C-rich ingredients or include them in raw form, but ensure fruit and vegetables are washed.

Tannins present in tea and coffee, including decaffeinated version, can hinder the absorption of iron. Therefore, it is best to avoid tea or coffee straight after a meal. In their place, have a glass of orange juice, which in turn will help with the absorption of any iron in the meal.

Beef is a great source of iron, while coriander and red chillies are rich in vitamin C. Serve with sweet potato fries.

Ingredients: serves 2

250g fillet beef steak, cut into strips

For the marinade:

2 garlic cloves, crushed

1 tbsp soy sauce

1 tbsp soft brown sugar

1 tsp sesame oil

For the coriander dressing:

Handful of coriander leaves

1 tbsp olive oil

1 tbsp soy sauce

Juice of 1 lime

½ red chilli, finely diced

½ tsp sesame oil

1 tbsp olive oil, for frying

To serve:

1 gem lettuce, separated into leaves

2 scallions, finely sliced

1 tbsp sesame seeds

Method

1 Add the strips of beef to a bowl along with the garlic, soy sauce, brown sugar and sesame oil. Stir together and add the strips of beef. Stir well to combine. Cover with cling film and place in the fridge to marinade for at least four hours, or overnight.

2 Make the dressing by whisking together the coriander leaves, olive oil, soy sauce, lime juice, chilli and sesame oil.

3 Add the olive oil to a large pan and place over a high heat. Once the oil is hot, add the marinaded beef and stir-fry for about 5-7 minutes until crisp and brown.

4 To serve, spoon the cooked beef into the lettuce leaves, scatter over some finely sliced scallion, sesame seeds, and drizzle over a little dressing on to the leaves and enjoy.

This cheesy tomato egg dish makes for a deliciously nutritious brunch, especially when paired with some wholegrain toast.

Ingredients: serves 2

1 tbsp olive oil

½ white onion, finely sliced

½ red pepper, finely sliced

2 garlic cloves, finely sliced

1 tin chopped tomatoes

1 tbsp balsamic vinegar

1 tbsp sugar

1 tsp smoked paprika

½ tsp turmeric

Salt and freshly ground pepper

2 eggs

Chunk of cheddar cheese

Fresh chives, finely chopped

Method

1 Place a medium-sized frying pan over a low to medium heat and add some olive oil. Add the onion and pepper and sauté for about 10 minutes until soft and slightly coloured. Stir in the garlic and continue to cook for one minute. Add the tin of tomatoes, balsamic vinegar, sugar, smoked paprika, and turmeric. Season with a little salt and pepper and increase the heat under the pan. Allow to simmer for 10 minutes, stirring occasionally.

2 With the back of a spoon, make two spaces in the sauce and crack in the eggs. Add another dusting of paprika and cover with a lid for 2-3 minutes.

3 Remove the lid, add a grating of cheese, and replace the lid for a further couple of minutes.

4 Take from the heat and sprinkle over some finely chopped chives and enjoy straight away.