According to Doctor Nguyen Thi Dieu Hien, from the Nutrition and Dietetics Department at Tam Anh General Hospital, TP HCM, anemia is common in pregnant women because their bodies do not meet the necessary iron levels to produce hemoglobin, a vital component of red blood cells responsible for oxygen transport.

Iron deficiency is often hard to recognize in its early stages. If not detected and treated promptly, pregnant mothers may experience fatigue, difficulty controlling gestational weight, and an increased risk of preterm birth and low birth weight infants. Pregnant women need to develop a rich nutritional regimen, focusing on iron-rich foods and nutrients that support blood production.

Red meat

Beef, pork, lamb, and goat are rich in heme iron, which is absorbed much more easily than non-heme iron from plant sources. These foods also provide high-quality protein, vitamin B12, zinc, and choline, all of which contribute to red blood cell production, blood formation, and healthy fetal development. Prioritize lean cuts and ensure meat is thoroughly cooked to prevent contamination.

Seafood

Various types of seafood, especially salmon, provide iron and are rich in omega-3s, vitamin B12, vitamin B3 (niacin), and selenium. These nutrients contribute to the production of new blood cells and support the comprehensive development of the fetal brain, vision, and nervous system. Pregnant mothers should consume fish two to three times each week, avoiding raw or undercooked fish dishes.

Chicken eggs

Egg yolks contain iron, calcium, protein, phosphorus, omega-3s, and various vitamins. Pregnant mothers should eat three to four eggs weekly to nourish their bodies, prevent anemia and iron deficiency during pregnancy, and support healthy fetal development. Prioritize boiled eggs or eggs cooked in porridge to optimize mineral absorption.

Healthcare staff guide pregnant mothers on nutrition. Photo: Tam Anh General Hospital

Legumes

Soybeans, red beans, black beans, and lentils provide significant non-heme iron to support blood formation. They are also rich in protein, omega-3s, vitamins, fiber, and minerals that help maintain the overall health of the pregnant woman and promote fetal brain development. To enhance iron absorption from plant sources, doctors recommend combining legumes and nuts with vitamin C-rich fruits such as oranges, tangerines, guava, or kiwi.

Organ meats

Liver, heart, and some other organ meats are rich in iron, supporting red blood cell production and thereby preventing anemia. This food group also contains retinol vitamin A and cholesterol. Pregnant mothers should consume these only about two times weekly, with each serving being 100 g. It is important to choose organ meats from safe and hygienic sources and cook them thoroughly before consumption to protect digestive health.

Dark leafy greens

Amaranth, spinach, kale, and broccoli are rich in iron, folic acid, and vitamin C. When combined, these nutrients enhance iron absorption in the body, reducing anemia. The fiber from vegetables also aids digestion, alleviating symptoms such as bloating, constipation, and heatiness during pregnancy. To preserve nutrients, prioritize quick boiling or stir-frying.

Fruits

Dried plums, raisins, dates, and figs provide natural iron, which can prevent anemia. Adding vitamin C-rich fruits such as oranges, tangerines, guava, mango, kiwi, and strawberries helps the body absorb and store iron effectively, creating a favorable environment for red blood cells to transport nutrients throughout the body.

Pregnant mothers need regular prenatal check-ups and must follow their doctor's guidance regarding iron supplements or other essential nutrients during pregnancy. In cases of anemia risk or suspected micronutrient deficiency, doctors may prescribe additional hematology and micronutrient tests to assess nutritional status and develop an appropriate diet.

Quoc An