130 Malek Makrides
dine content can vary widely due to a number of
factors including geographical location and envi-
ronmental factors such as the iodine concentra-
tion in the soil. Kelp and seaweed-based products
should be avoided during pregnancy and lacta-
tion due to their large variability in iodine con-
tent.
I r o n
Iron requirements increase in the second and
third trimesters to support fetal growth, placental
tissue development and expansion of the red cell
mass. Intestinal iron absorption increases to meet
increased iron requirements, and reaches peak ef-
ficiency during the third trimester, when the ma-
jority of iron transfer occurs. In iron-sufficient
pregnancies, enough iron is transferred to meet
the infant’s iron requirements for the first 6
months of life. Maternal iron requirements are
reduced during lactation and increase to pre-
pregnancy levels when menstruation resumes.
Haem iron from animal sources is better ab-
sorbed than non-haem iron from plant sources
( table 3 ). Iron absorption from plant foods can be
increased by consuming meat proteins or a source
of vitamin C (e.g. citrus fruits/juices, strawber-
ries, kiwi fruit, tomatoes and broccoli) at the
same meal. Dietary components which can in-
Ta b l e 3. Animal-derived, plant-derived and fortified sources of key nutrients
Animal-derived sources Plant-derived sources Fortified sources
(available in some countries)
Folate Boiled egg yolk Green leafy vegetables, oranges,
orange juice, grapefruit, strawberries,
raspberries, blackberries, sultanas,
yeast spread (Marmite, Vegemite),
legumes, peanuts, sesame seeds,
tahini, sunflower seeds
Bread, breakfast cereals, flavoured
beverage bases (e.g. Milo), milk, soy
beverages, fruit juice
Iodine Fish/seafood, milk, yogurt,
cheese, eggs
Seaweed;
minimal amounts in other sources
Bread, iodised salt
Iron Meat, poultry, fish/seafood
(haem-iron)
Eggs (non-haem iron)
Cooked legumes (chickpeas, lentils,
kidney and lima beans), wholegrain
breads and cereals, nuts, seeds, dried
fruit and green leafy vegetables
(non-haem iron)
Breakfast cereals, flavoured beverage
bases (e.g. Milo; non-haem iron)
Calcium Milk, cheese, yogurt, fish with
bones (e.g. salmon, sardines),
fish paste/spread, crab meat
Amaranth, grain-based foods, green
leafy vegetables, almonds, Brazil nuts,
sesame seeds, tahini, soybeans, firm
tofu, dried fruit
Soy/oat/rice/nut beverages, soy
yogurt, tofu, breakfast cereals,
fruit/vegetable juice, flavoured
beverage bases (e.g. Milo), bread,
edible oil spreads
Vitamin D Oily fish, egg yolks Mushrooms Margarines, milk, powdered milk,
soy beverages, yogurt, cheese, eggs,
breakfast cereals, orange juice
Vitamin B 12 Meat, poultry, fish/seafood,
milk, cheese, yogurt, eggs
None Soy beverages, veggie burgers,
soy-based meat analogues and yeast
extracts (e.g. Marmite)
Zinc Meat, poultry, eggs, milk,
cheese, yogurt, cooked
seafood (especially oysters)
Legumes, wholegrain breads and
cereals, brown rice, soy products
(e.g. tofu and tempeh), nuts, seeds
Breakfast cereals
Koletzko B, et al. (eds): Pediatric Nutrition in Practice. World Rev Nutr Diet. Basel, Karger, 2015, vol 113, pp 127–133
DOI: 10.1159/000367872