Build Your Blood—Tips for Turning
around Anemia in Pregnancy with Herbs, Food and Supplements
Anemia is a common condition
in pregnancy. Pregnancy increases your need for iron. Your baby needs to store iron is his or her
body and you need to have adequate iron stores for breastfeeding. When you are anemic your body has a hard
time bringing oxygen to your tissues. Anemia may cause uncomfortable symptoms
like fatigue, shortness of breath, headaches, dizziness when you stand up or
other symptoms. Going into labor anemic
puts a woman at risk for a more difficult postpartum. A modest blood loss at
birth may be too much for an anemic woman.
She may experience a more difficult recovery with more fatigue.
Iron Rich Foods
Make sure your diet contains
ample high-quality iron.
Red-meat and dark meat
chicken contain the highest amounts of iron.
If you are a meat-eater try to add iron-rich meats to your diet. Dark meat as a source of iron also provides
lots of proteins.
Beans and legumes are also
an excellent source of iron. Beans also
contain protein and lots of fiber.
Eggs contain iron as well.
Dark green leafy vegetables
are a source of iron as well as many other minerals like calcium and
magnesium. Dark green leafies also have
lots of chlorophyll, a plant based nutrient that can dramatically reduce
symptoms of anemia.
Can’t stomach the thought of
a big plate of greens? Sneak them
in. Chop up spinach and add it to your
pasta sauce or lasagna, add small pieces of kale to your chicken soup. Or try this classic French cooking technique
for delicious greens:
Sautee something aromatic in
butter or olive oil. A shallot is the
classic choice but garlic or onion works too.
Add your greens cook them
until wilted and soft.
Add a splash of white wine
and cook until the flavors are blended.
If you don’t want to use wine or have any on hand, you can use vinegar.
In traditional Chinese
Medicine berries are considered blood building. In some Native American
cultures berries are considered “women’s foods” and of particular benefit to
women. Adding berries and cherries to your diet is
delicious medicine.
Some dried fruits are also
good sources of iron, especially cherries and apricots.
Tips for Iron Absorption from Food and Supplements
Available iron is not always well utilized by the
body: if you suffer from anemia consider
the following way to boost your iron absorptions.
Eat iron with food rich
in Vitamin C.
Avoid caffeine (inhibits
iron absorption).
Make sure you consume B
vitamin rich foods or use a supplement.
Some anemias are caused by B Vitamin Deficiency.
Insure proper
hydrochloric acid in the stomach. A good
acid level helps with digestion and absorption. Avoid drinking lots of liquid at meals and
use vinegar in your cooking or as a supplement with meals.
Eat vitamin E containing
foods to help prevent the destruction of red blood cells. Vitamin E rich foods include nuts, seeds,
eggs, dairy, whole grains, high quality oils, avocados, soy, sea vegetables).
Herbs for Anemia
Resources
The Nutrition Almanac by
Lavon Dunne
What to Eat When You’re
Expecting by Eisenberg, Murkoff and Hathaway
Naturally Healthy Pregnancy
by Aviva Jill Romm
The Complete Woman’s Herbal by Anne McIntyre
All of the herbs listed in the article are available for purchase. See Products for more information.
Erin Piorier is professional
herbalist specializing in the treatment of women and children and the owner of
Blue Vervain Botanicals. She is a
long-time doula, offering holistic doula services integrating labor support and
herbal and nutritional medicine. She
serves birthing families in the Twin Cities; phone and email consultations are
available to those outside of
