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Iron foods to prevent anemia in pregnancy

Iron foods to prevent anemia in pregnancy


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Anemia is one of the most common deficiencies that appear during pregnancy. The main reason that iron stores are compromised during pregnancy is the increase in blood volume that the woman's body supports, circulating not only her own blood but also that of the placenta and the baby. What foods with iron prevent anemia in pregnancy?

Iron deficiency usually manifests itself with symptoms of:

- Soft spot.

- paleness

- Difficulty maintaining body temperature.

- Lack of energy.

Unfortunately, many of these manifestations are also common symptoms of pregnancy, such as fatigue and drowsiness, so when these symptoms are detected, it is easy that they are not associated with a lack of iron until the reserves are already low.

Iron found in food It is classified into two groups depending, organic and inorganic iron, being organic iron the one known as heme iron, since it is found forming part of the heme groups in hemoglobin, myoglobin etc. Heme iron is found exclusively in foods of animal origin, while non-heme iron can be found in both animal and plant-based foods, as well as artificially fortified foods. There is mainly a difference in absorption between both types of iron, with heme iron being more easily usable. Specifically, non-heme iron is absorbed at a rate approximately 5-6 times less than the rate of heme iron that is absorbed.

It is important that the pregnant woman consumes a good amount of iron to ensure good health, and, unless she is a vegetarian, she should try to make the bulk of that intake is heme iron.

1. The main sources of heme iron are:

- Red meat

- Chicken.

- Seafood.

Although it is not highly recommended to consume red meat frequently, doing it once a week is perfectly healthy, as long as you choose lean pieces.

2. Regarding non-heme iron, present mainly in foods of plant origin, the most important sources are:

- Thegreen leafy vegetables such as chard or spinach, although it is also found in cabbages, asparagus, endive, endives, or peas.

- Legumes they are another important source, and also some cereals and nuts.

- The egg Despite being a food of animal origin, it only contains non-heme iron. To increase the efficiency of absorption, non-heme iron can be combined with foods rich in vitamin C in the same intake, such as oranges, peppers, broccoli, tomatoes ...

Additionally, as a precaution not to interfere with the absorption of iron and to maximize its use, it is advisable to avoid caffeinated beverages and foods rich in calcium - especially dairy - and in fiber within the same meal.

You can read more articles similar to Iron foods to prevent anemia in pregnancy, in the Diet category - menus on site.



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