How To Maintain Your Iron Levels During Pregnancy.

It is important to maintain your iron levels during pregnancy. If you are not sufficient for daily iron intake, then you will easily feel tired and infected. In addition, the risk of a baby born with a weight below normal will increase.

What is iron?

Iron is used to form hemoglobin, a protein in red blood cells that carries oxygen to organs and tissues. When you are pregnant, your body produces additional blood supply for you and your baby. The body will need extra iron for the formation of the blood supply and also to support your baby's growth acceleration.

Why is iron so important?

If you do not get enough iron from your diet, your body gradually takes it from the iron stores in your body so that it is at risk of increasing anemia. Iron deficiency during pregnancy is very common. It is estimated that half of all pregnant women around the world are iron deficient.

According to experts, anemia caused by iron deficiency in the first two trimesters is associated with a doubling of the risk that your baby will be born prematurely and triple the risk of low birth weight. Fortunately, iron deficiency is easy to prevent and treat.

Most doctors check in the first trimester and again in the third trimester to ensure anemia does not occur. If your blood count is low, your doctor will prescribe iron supplements as a companion of prenatal fortified iron supplements for the rest of your pregnancy.

When should you consume iron?

You should start taking low-dose iron supplements (30 mg per day) from your first pregnancy consultation. In most cases, you will get iron intake according to these levels in your prenatal vitamins.

You need at least 27 milligrams (mg) of iron every day during your pregnancy. While you are breastfeeding, consume at least 9 mg of iron every day if you are 19 years or older. Breastfeeding mothers aged 18 years or younger require 10 mg of iron.

Other foods containing iron.

Red meat is one of the best sources of iron for pregnant women. The animal's liver has the highest concentration of iron, but because it contains an unsafe amount of vitamin A, it should be avoided during pregnancy. If your food does not contain animal protein, you can get iron from nuts, vegetables, and whole grains.

There are two forms of iron: non-heme iron, found in plants (as well as meat, poultry, and fish), and heme iron, found only in animal products. Heme iron is more easily absorbed by your body (foods and supplements fortified with iron provide non-heme iron). To make sure you get enough iron, eat a variety of foods that are rich in iron every day.

Food sources containing heme-iron include red meat, poultry, and fish. To make it easier to measure its size, 3 ounces of meat is approximately the same size as a deck of cards.

  • 3 ounces lean beef: 3.2 mg
  • 3 ounces of beef has outside: 3.0 mg
  • 3 ounces roasted turkey, red meat: 2.0 mg
  • 3 ounces turkey breast chest: 1.4 mg
  • 3 ounces grilled chicken, dark meat: 1.1 mg
  • 3 ounces grilled chicken breast: 1.1 mg
  • 3 ounces of halibut fish: 0.9 mg
  • 3 ounces of pork has outside: 0.8 mg

Sources that contain non-heme iron:

  • 1 cup iron-fortified fortified cereal: 24 mg
  • 1 cup of instant oatmeal fortification: 10 mg
  • 1 cup edamame (boiled soybeans): 8.8 mg
  • 1 cup cooked lentils: 6.6 mg
  • 1 cup cooked beans: 5.2 mg
  • 1 cup of beans: 4.8 mg
  • 1 cup peanut five: 4.5 mg
  • 1 ounce of grilled pumpkin seed: 4.2 mg
  • 1 cup of cooked black beans or pinto: 3.6 mg
  • 1 tablespoon molasses sugar syrup: 3.5 mg
  • 1/2 cup raw tofu: 3.4 mg
  • 1/2 cup of boiled spinach: 3.2 mg
  • 1 cup prune juice: 3.0 mg
  • 1 slice of wheat or white bread: 0.9 mg
  • 1/4 cup raisin: 0.75 mg

Here are some tips on how to get the optimal intake of iron from the food you eat:
  • Cook in an iron pan. Damp and sour foods like tomato sauce can better absorb iron in this way.
  • Avoid drinking coffee and tea with food. They contain compounds called phenols that interfere with the absorption of iron. (a great idea to stop taking caffeine during pregnancy.)
  • Eat foods rich in vitamin C (like orange juice, strawberries, or broccoli), especially when eating iron-containing vegetables such as nuts, because vitamin C can increase iron absorption by up to six times
  • Many healthy foods contain iron inhibitors that can reduce the amount of iron absorbed by the body in foods eaten at the same time. Phytates in grains and nuts, oxalates in soy and spinach foods, and calcium in dairy products are examples of iron inhibitors. No need to eliminate this food from your food. Just eat with "iron enhancers" - foods that contain vitamin C or some meat, poultry, or fish.
  • Calcium in addition to dairy products will reduce the absorption of iron. So if you take calcium or antacid calcium supplements that contain calcium, eat on the sidelines of the meal, not coincide with food.

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