Foods high in iron for pregnant women

Maintaining hemoglobin within physiological limits is very important for pregnant women. In particular, a prerequisite is a menu that meets the requirements of providing adequate energy in accordance with each stage of pregnancy. At the same time, pregnant women should focus more on iron-rich food sources.

In normal people, if the hemoglobin (Hb) level in the blood is less than 13g/dl in men, less than 12g/dl in women will be considered anemia. Particularly for pregnant women, due to the high demand for Hb, anemia is diagnosed when Hb falls below 11g/dl. The most common cause of anemia in this population is iron deficiency anemia. This is the result of the body not being supplied with enough iron needed to make hemoglobin, a protein-based component responsible for the main function of red blood cells.
At this time, anemia in pregnant women will adversely affect not only the mother but also the fetus. For women, miscarriage is more likely to occur in the first trimester or stillbirth or premature rupture of membranes, placental abruption, premature birth in the last trimester. At the same time, the pregnancy period also faces a high risk of gestational hypertension, preeclampsia - eclampsia, amniotic infection, premature rupture of membranes; the labor period is prone to prolonged labor, postpartum hemorrhage, postpartum infection. When the baby is born, the mother may have a lack of milk to feed her baby, and be easily exhausted... For the fetus, chronic fetal distress due to malnutrition is common. Babies born with low birth weight, premature birth, jaundice after birth, prolonged nursing treatment time. Besides, children of mothers with anemia during pregnancy will have an increased risk of cardiovascular diseases than other children later in life.

The following food sources of iron are presented:
2.1. Red meat Iron is found to be abundant in animal meat, especially red meat. Specifically beef, pork, lamb... The darker the meat, the more iron it contains.

2.2. Liver and animal organs Besides meat, this is also an extremely nutritious ingredient. Common types of organs that are easy to prepare are liver, kidney, brain, and heart - all of which are high in iron. Not only that, organ meat is also rich in protein, vitamin A, vitamin B, copper, selenium and especially choline, which is especially good for the formation and brain development of the fetus.
2.3. Mollusks Mollusks are aquatic animals with hard shells. They are often processed into quite delicious and nutritious dishes, such as shellfish, snails, mussels, clams... For example, a 100-gram serving of clams can contain up to 28 mg of iron, enough iron for a day.
2.4. Spinach (spinach) Spinach, also known as spinach, as well as other sources of dark green leafy vegetables, contains a lot of iron but very few calories, suitable for pregnant women who want to avoid obesity .
However, iron from plants is harder to absorb than iron from animals but spinach is rich in vitamin C. This greatly increases iron absorption.
2.5. Broccoli As a member of the cruciferous vegetable family, broccoli is also extremely nutritious and a good source of iron. What's more, broccoli is also high in folate, vitamin K, and a good amount of fiber.

2.6. Legumes Legumes like chickpeas, peas and soybeans or tofu... are really great sources of protein and iron for vegetarians, not except pregnant women. Not only that, beans can also be processed into snacks for pregnant mothers to sip, both without consuming too many calories and providing a large amount of soluble fiber.
2.7. Pumpkin Seeds Pumpkin seeds are also a good source of iron and are often eaten as a snack, delicious and easy to use. In addition, pumpkin seeds also provide vitamin K, zinc, manganese, and magnesium, which help reduce the risk of insulin resistance, diabetes and depression.
2.8. Dark Chocolate Surprisingly, dark chocolate is also a good source of iron. This is a favorite dish of many people and even pregnant women crave snacks between meals. In addition, chocolate has high antioxidant activity, which is beneficial for cholesterol and reduces the risk of cardiovascular disease.

Iron from foods of animal origin will be better absorbed than iron from plant sources. Therefore, pregnant women prioritize eating more meat, fish and eggs, both increasing the mother's physical strength and providing nutrients for the fetus.
The absorption of iron will become more effective if pregnant women also consume foods rich in vitamin C after meals. At this time, the source of fresh tropical fruit will allow a variety of choices for pregnant women. Those are acidic fruits such as guava, oranges, tangerines, grapefruit, strawberries, tomatoes, kiwis, papayas, cherries... Should be eaten whole instead of squeezing the juice, because the fruit also provides a good amount of water. High in fiber, helping pregnant women to defecate easily, preventing constipation.
Besides, the supply of iron will be limited if the mother accidentally takes it with substances that inhibit iron absorption. It is the tannin found in tea or the phytate in raw grains. Also, limit your intake of dairy products because dairy products block the absorption of iron from food, especially for women; If used, should be taken away from the main meal. Similarly, caffeine also inhibits the absorption of iron from food; Therefore, do not drink coffee, coke or carbonated soft drinks during meals but only drink 2 hours after eating.
Particularly for pregnant women who have problems with small red blood cell anemia due to prominent iron deficiency, which is not guaranteed to improve with diet alone, iron tablets should be used. Should choose a type with folic acid combination, to help prevent birth defects due to folic acid deficiency such as anencephaly, split spine...
Iron is very important for both pregnant women and fetuses, affecting directly to the health of pregnant women during pregnancy and childbirth. The risk of bleeding, eclampsia, postpartum infection is high, extremely dangerous. To know if you have iron deficiency or not, during antenatal care, you perform a Ferritin test, especially when pregnant women have symptoms such as: body fatigue; pale sick people; frequent headaches and dizziness. You should consult your doctor for detailed advice on your health status and perform the necessary tests and examinations.