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Iron Up: 5 Tasty Snacks to Boost Your Iron Intake

Iron is an essential nutrient that plays a role in the formation of red blood cells and helps transport oxygen throughout the body. During pregnancy, iron needs increase to support the growth and development of the fetus. Iron deficiency during pregnancy can lead to complications such as preterm birth and low birth weight. Additionally, postpartum women are at increased risk of iron deficiency due to blood loss during delivery and the demands of breastfeeding. Ensuring adequate iron intake during these stages is essential for optimal health outcomes for both mom and baby. Here are five quick iron-rich snacks to help increase your iron intake:

Dark chocolate-covered almonds

Not only are almonds high in iron, but dark chocolate also contains iron, making this a delicious and nutrient-dense snack.

Hummus with veggies

Chickpeas are a good source of iron and hummus makes an easy, flavorful snack. Squeeze in some lemon juice and serve with red peppers, both of which are high in vitamin C. Vitamin C helps increase the absorption of iron.

Trail mix

Dried fruits like apricots, raisins, and prunes are high in iron, and when combined with nuts and seeds, they make a nutritious and portable snack.

Baked sweet potato chip nachos

Sweet potatoes are a good source of iron, and baking them into chips can make for a crunchy and satisfying snack. Top with some cheese and cooked chicken or black beans for a well-rounded, iron-rich snack.

Roasted edamame with parmesan

Edamame is a good source of iron and makes for a well-balanced snack. Toss together some edamame, olive oil, lemon juice, garlic salt, and pepper, and parmesan cheese and roast for 15-20 minutes. 

Incorporating these simple iron-rich snacks into your diet can help increase your iron intake. Even though most prenatal vitamins contain iron, they are meant to fill in any nutrient gaps and do not replace a healthy, nutrient-dense diet. It is important to talk to your healthcare provider or a registered dietitian to evaluate your individual iron needs and to determine the appropriate iron supplementation for you.

If you are concerned about you meeting your nutrient needs during pregnancy or postpartum, then nutrition counseling might be right for you. Email to learn more about my services and to schedule a free introductory call.


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