Iron for Women: Myths, Facts and a Delicious Recipe for a Healthy Pregnancy

Iron is an essential mineral that plays a crucial role in maintaining overall health, especially for women. As we gear up for the upcoming Iron Workshop happening on November 9th, understanding iron's role during pregnancy becomes even more critical. Today, I’ll share a tasty recipe that is high in iron—perfect for supporting your health when you need it most.

Understanding Iron and Its Importance

Iron is vital for producing hemoglobin, which carries oxygen throughout the body in red blood cells. Pregnant women have a higher demand for iron due to several factors: the development of the fetus, increasing blood volume, and the need to support the mother’s health.

Specifically, pregnant women should aim for around 27 mg of iron daily, more than the 18 mg recommended for non-pregnant women. However, according to a study by the American Journal of Clinical Nutrition, nearly 50% of pregnant women do not meet this requirement, leading to conditions like iron deficiency anemia. This deficiency can trigger fatigue and health complications during pregnancy, emphasizing the importance of sufficient iron intake.

Myths About Iron Intake

Misleading myths about iron can create confusion. One prevalent misconception is that all iron sources are the same. In fact, there are two distinct types of dietary iron: heme and non-heme.

Heme Iron vs. Non-Heme Iron

Heme iron is predominantly found in animal products such as red meat, poultry, and fish. This form of iron is absorbed more efficiently by the body when compared to non-heme iron, which is common in plant-based foods like beans, lentils, and spinach.

Contrary to popular belief, vegetarians and vegans can secure adequate iron through well-planned diets, however heme iron is better absorbed than non-heme iron. For example, one cup of cooked lentils contains about 6.6 mg of non-heme iron, making them a fine plant-based source. Pairing these foods with vitamin C-rich ingredients like bell peppers or citrus fruits can enhance absorption, making it easier to maintain healthy iron levels.

Natural Sources of Iron

Including iron-rich foods in your diet is an effective way to enhance your intake naturally. Here are some notable sources:

• Red Meat: Beef and lamb are among the richest sources of heme iron.

• Poultry: Chicken and turkey provide significant amounts of heme iron.

• Fish: Tuna, salmon, and sardines deliver not just iron but also heart-healthy omega-3 fatty acids.

• Legumes: Foods like lentils, chickpeas, and beans are fantastic sources of non-heme iron.

• Leafy Greens: Spinach, kale, and Swiss chard are packed with iron and vital nutrients.

• Nuts and Seeds: Pumpkin seeds, cashews, and almonds offer a tasty way to boost your iron intake.

  
  

Research indicates that incorporating just a couple of these iron-rich foods into your daily meals can have a noticeable effect on your iron levels over time.

A Delicious Iron-Rich Recipe

Now that we understand why iron is essential and how to source it, let’s prepare a recipe that's not only rich in iron but also delicious and easy to make. The iron is boosted in this recipe by lentils, greens, pumpkin seeds and using a cast iron skillet.

Balsamic Glazed Butternut Squash Soup

This soup is a fantastic addition to your diet, especially during pregnancy and with the cold winter months creeping up on us. It combines iron-dense ingredients with fresh flavors. It's a great recipe to keep on hand for those turkey leftovers coming at months end.

Ingredients:

• 1 1/2 Tablespoons extra - virgin olive oil

• 1 medium onion, finally chopped (about 1/2 cup)

• 2 cloves of garlic, minced

• 1 cup lentils (green preferably)

• 6 cups vegetable or meat stock

• 1 bay leaf

• 1 teaspoon thyme

• 2 cups butternut squash, diced

• 4 teaspoons balsamic vinegar

• 2 cups leftover turkey meat, diced (or cooked ground turkey)

• 1 cup spinach, chopped

• Salt and Pepper to taste

• 1/4 cup crumbled goat cheese (garnish, optional)

• 1 small scallion, sliced (garnish, optional)

• Toasted Pumpkin Seeds (garnish, optional)

  
  

Instructions:

1. In a heavy bottom pot, heat 1 Tablespoon of oil over medium heat. Add onion and saute until it is slightly carmel colored, about 3-4 minutes. Add garlic until it smells yummy!

2. Stir in the lentils and mix with the onion and garlic. Add in the thyme and bay leaf and then cover with 4 cups of stock.

3. Bring to a boil, cover, and lower to a simmer for about 20 - 25 minutes. Time varies depending on the variety and freshness of the lentils. Older lentils may take a bit longer.

4. While that cooks, heat 1/2 tablespoon of oil in a large skillet. *Use a cast iron skillet for an extra iron boost!

5. Add the diced butternut squash and saute until it is lightly colored on all sides and just cooked through, best not to over cook it so it keeps its shape.

6. Stir in the balsamic vinegar to coat and season with salt and pepper.

7. Check on your lentils and if they are cooked through, remove the bay leaf and use a hand blender to pulse until you have a chunky soup. *You can also use the food processor or blender.

8. If you have used the blender or food processor, once you are done, return your soup to the pot and add the squash and spinach. Add in the remaining 2 cups of stock and bring to a boil to finish cooking the squash and wilting the spinach. ALl the flavors will melt together.

9. Add in the leftover turkey or cooked ground turkey to heat through (omit for vegetarian option)

10. If you need to add a splash (teaspoon) of vinegar for a bit more flavor depth, you can do so now. Season with salt and pepper to taste.

11. Garnish as you wish. Goat cheese, scallions or toasted pumpkin seeds go great here.

    
    

Tips for Increasing Iron Absorption

To optimize your body's iron intake, consider these strategies:

• Pair Iron with Vitamin C: Incorporate fruits and vegetables high in vitamin C, like oranges, strawberries, and bell peppers, as they significantly improve the absorption of non-heme iron.

• Avoid Calcium with Iron: Calcium can hinder iron absorption, so it is best to consume calcium-rich foods at different times than iron sources.

  
  

To further enhance your iron intake, consider cooking with cast iron cookware, which can increase the iron content in the food. Research shows that acidic foods cooked in cast iron can absorb more iron, adding to your dietary intake.

Empowerment Through Knowledge

Iron is a crucial nutrient for women, especially during pregnancy. Recognizing the different types of iron, understanding the role of dietary sources, and knowing when supplements may be needed will empower you to make informed health decisions.

By adding iron-rich foods to your meals, like the lentil soup shared above, you can support both your health and your baby’s development. Always consult with a healthcare provider for tailored advice regarding iron intake and supplementation.

This weekend, join Eva and I at our Iron Workshop which promises to be enlightening. Let’s arm ourselves with knowledge and delicious recipes that promote our health and well-being. Here’s to a vibrant life and a healthy pregnancy!