Iron-Rich Foods You Should Consume During Pregnancy

Iron-Rich Foods You Should Consume During Pregnancy

Our body uses iron to make hemoglobin, which is located in red blood cells and is responsible for transporting oxygen throughout the body. During pregnancy, the mother’s body needs to provide enough oxygen for the baby, which means that much more hemoglobin will be needed.

The recommended daily dose of iron intake of 18 mg per day in pregnant women is increased to 27 mg per day. Iron is necessary because it increases the volume of blood and the formation of the placenta and of course the bloodstream for the baby itself.

About 15 to 25% of pregnant women develop an iron deficiency or anemia. This condition, if left unchecked, can be dangerous for both the baby and the mother. Anemia can be a cause of premature birth, low birth weight baby also can lead to health problems to the mother.

Women who develop anemia during pregnancy feel tired, usually have dizziness, tachycardia, weakness, nausea, decreased immunity, and so on.

Iron is part of every cell in the body and plays a huge role in building a strong immune system. The body does not produce iron but absorbs it through the small intestine. Iron is the basic and most important element of hemoglobin, which carries oxygen to the body.

SYMPTOMS OF IRON DEFICIENCY

Iron deficiency is more common in women than in men. Over a period of 30 days, women lose more iron than men.

The most common symptoms of iron deficiency are:

  • Weakness and fatigue;
  • Dizziness or fainting;
  • Hair loss;
  • Decreased concentration;
  • Headaches;
  • Brittle nails.
  • Whether a person suffers from iron deficiency can be determined by blood testing.

The recommended daily needs of iron are:

  • Children (1-10 years) – 7 to 10mg
  • Women (19 years and older) – 18mg
  • Men (19 years and older) – 8mg
  • Pregnant women – 27mg
  • Breastfeeding women – 9 to 10mg

Food RICH IN IRON

Food that contains the most iron: pork liver, beef kidneys, red meat, fish, flour, nuts, beans, and egg yolk. Spinach, buckwheat, strawberries, kiwi, cauliflower, broccoli, potatoes, tomatoes are also rich in iron.

Red meat

A good food source of iron is red meat because it is contained in a form that can be more easily used. Additional reasons that go in favor of meat are proteins that improve its easier solubility. In addition to iron, red meat contains several other important micronutrients, such as zinc, selenium, potassium, and some B vitamins, including niacin, riboflavin, thiamine, and vitamin B12.

Chicken

Only a small portion of chicken contains about 1 mg of iron.

Green vegetables

If you want a tasty side dish, prepare kale, spinach or some other green vegetables.

Fish

It is always good to eat fish, it is full of protein, and it will provide you with a sufficient amount of iron. Tuna and sardines are a great source of this mineral.

Eggs

Scrambled, boiled… No matter what shape they are, eggs supply the body with a good dose of iron.

Fresh fruit

Just one small serving of watermelon provides 69 mg of iron, 5 small figs contain 1 mg, banana 36 mg, and apple 0.5 mg.

When consuming foods rich in iron, avoid tea, coffee, milk, and soy, as they prevent the absorption of iron.

Calcium also prevents absorption. Therefore, if you take extra mineral out of the diet, avoid the iron-calcium combination.

If you only eat iron of plant origin, try to include something high in vitamin C with that food.

For a strong immune system and a healthy body, iron is essential. It is a mineral for good health!

We present you with a light and simple drink rich in iron and full of benefits for the whole body.

Recipe

Ingredients:

  • Half a cup of grapes (red or white)
  • 1 small cucumber
  • Half a cup of fresh spinach
  • Half a glass of water
  • 2 Kiwis

Preparation:

Put the ingredients in a blender and mix until the mass is smooth and turns into a smooth liquid. Drink exclusively fresh on an empty stomach.

Vitamin C found in kiwi helps absorb iron from spinach. The drink is full of antioxidants and fiber and is healthy for the whole organism. You can drink the drink whenever you want and its frequent use will help you increase the level of iron in the blood and improve your immunity and energy. And your baby will grow healthy.

By | 2020-09-01T01:41:21+02:00 September 1st, 2020|Health Tips, Recipes, Remedies|