How much iron do non-pregnant women and pregnant women need?

Non-pregnant women: 18 mg per day

Pregnant women: 27 mg of iron per day

What are the dietary sources of iron?

There are two forms of iron, one is heme iron and the other is non-heme iron. Heme iron is only found in animal sources and is easier for your body to absorb. Nonheme iron is found in plants, iron-fortified foods, and supplements. Red meat, chicken and seafood contain both iron and non-iron. To make sure you get enough iron, you should eat a variety of foods rich in both types of iron.


Red meat, poultry and fish are some of the best sources of iron. Also, although the liver provides a very high concentration of iron, it contains unsafe amounts of vitamin A, which is dangerous to consume during pregnancy; Therefore, it is better to limit the consumption of liver during pregnancy to once a month. Also, if your diet does not include animal protein, you can get iron from legumes, vegetables, and grains. The sources of heme and other iron are as follows:

Sources of heme iron: The amount of heme iron in one serving or 85 grams of the usual sources of animal protein is as follows:

85 grams of lean meat, beef neck or shoulder: 2.3 mg

85 grams of lean beef, beef fillet: 3 mg

85 grams of turkey meat, roasted: 2 mg

85 grams of turkey breast, grilled: 1/4 mg

85 grams of chicken meat, grilled: 1.1 mg

85 grams of chicken breast, grilled: 1.1 mg

Dates are the fruit of the palm tree and are a rich source of iron, potassium, calcium, vitamin A and magnesium. Consuming Pemborong Kurma Rabbi during pregnancy increases the energy level and solves digestive problems during this period.

Amount of non-heme iron: Non-heme iron is found in many plant sources, including:


One glass of soybeans, boiled: 8.8 mg

One cup of lentils, cooked: 6.6 mg

One cup of red beans, cooked: 2.5 mg

A glass of chickpeas: 4.8 mg

One cup of lima beans, cooked: 4.5 mg

85 grams of pumpkin seeds, roasted: 2.4 mg

One cup of black beans or pinto beans, cooked: 6.3 mg

A tablespoon of black molasses or black sap: 3.5 mg

Half a cup of firm tofu, raw: 4.3 mg

Half a glass of spinach, boiled: 2.3 mg

A glass of Bukhara plum juice: 3 mg

One slice of whole wheat bread or enriched white bread: 0.9 mg

A quarter cup of raisins: 0.75 mg


Hazelnut is one of the relatively high-calorie seeds. 100 grams of these nuts have about 628 calories. 30 grams of these seeds have about 4 grams of protein and 5 grams of carbohydrates. Of this amount of carbohydrates, 2.7 grams of hazelnuts have dietary fiber. Hazelnut contains plant chemical compounds such as proanthocyanidin, quercetin and kaempferol. Proanthocyanidins belong to the group of flavonoids. Studies have shown that flavonoids are effective in maintaining brain health, improving blood circulation and reducing allergy-related symptoms. Therefore, consuming some hazelnuts as a snack can have all these benefits for the body. In the following, we will learn more about the properties of hazelnuts.


One of the unique features of hazelnut is the high level of folate in it. 100 grams of hazelnuts provide about 28% of the daily requirement of this vitamin for the body. Folate is one of the most important B complex vitamins that helps prevent many diseases, including neural tube defects in newborns. Therefore, like sesame seeds, hazelnuts are considered one of the most useful seeds for pregnant women.

In addition to folate, hazelnuts are rich in other B vitamins such as riboflavin, niacin, thiamine, pantothenic acid, and pyridoxine (vitamin B6), all of which have many benefits for the health of the body. Hazelnut seeds are also rich in minerals such as manganese, potassium, calcium, copper, iron, magnesium, zinc and selenium. Copper and manganese are considered as essential materials for antioxidant enzymes and their activity. Therefore, they play an important role in antioxidant activities. Iron helps prevent anemia-related diseases. In addition, magnesium and phosphorus are important components of bone metabolism. Therefore, with these nutrients, hazelnuts play an important role in maintaining the health of all body organs.

Dates are a rich source of protein, fiber and many different vitamins, while being very low in fat. Also, this nutritious fruit contains a combination of soluble and insoluble fiber, which is very useful for maintaining the health of the digestive system of pregnant women and the fetus inside the womb of these people. Also, it is interesting to know that Pengedar Kurma Seri kembangan has a good amount of natural sugar and is rich in potassium and less sodium. As a result, it can be claimed that its consumption will help regulate the nervous system of pregnant mothers and the fetus inside their womb. In the continuation of this article, some of the most important benefits of consuming dates during pregnancy are mentioned. These include:

  1. Providing the necessary energy during pregnancy with dates:

Women’s bodies need a lot of energy during pregnancy, so consuming dates will be the fastest way to provide energy to these people’s bodies.

  1. Having an elongated and long body of the fetus by eating dates during pregnancy:

Proteins usually consist of amino acids, which make up the body cells of pregnant mothers and the fetus inside the womb of these people. According to these descriptions, in order for a child’s body to stretch and grow and have sufficient growth, it must receive enough protein from the fetal period and inside its mother’s womb. Therefore, pregnant mothers must consume enough protein to support the growth of the baby inside her womb and to meet the needs of her body.

  1. Weight control during pregnancy with dates:

Since, in order to keep the digestive system of pregnant women healthy, the body of these people should be protected from the problem of constipation, so consuming date fruit, which has a high amount of fiber, will be a good option. In addition to these cases, the consumption of date fruit can regulate the blood cholesterol level of pregnant mothers and protect the body of these people from contracting various infections. With the beginning of the pregnancy process, mothers are at risk of developing high blood pressure and gestational diabetes, and consuming a lot of fiber during this critical period will help to prevent these problems in their bodies. Finally, don’t forget that consuming date fruit during pregnancy is also very useful for maintaining a balanced weight for women.