8 beneficial iron-rich foods for pregnant women

8 beneficial iron-rich foods for pregnant women

It is estimated that around 40% women She suffers from anemia during pregnancy, a percentage that fortunately drops to 20% in Spain. An equally common problem in pregnancy, the so-called iron deficiency anemiawhich can be associated with symptoms of tiredness and fatigue in the mother and which in severe cases can hinder the proper development of the child.

Precisely to prevent this iron deficiency can be a problem during pregnancy, we recommend that you consume and include in your diet foods rich in this essential mineral for mother and child, which we will describe in detail below.

Why are iron-rich foods needed during pregnancy?

Iron is a type of mineral that the body uses to create hemoglobin, a protein in red blood cells that is responsible for transporting oxygen. This is also necessary to the formation of hormones and connective tissue.

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However, iron needs vary by age, sex, and life stage. This is the case for pregnant women who need a daily intake 27 milligrams. And it is during pregnancy that more iron is needed for the production of more red blood cells and hemoglobin so that it is not too low.

On the other hand, it is necessary to take into account the needs of the placenta and the future child in full growth. This is even more important in the last trimester of pregnancy, because part will go to for the reserves that the baby needs face their first 6 months of life.

In addition, iron also needs to be addressed possible losses which may occur during childbirth.

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Iron deficiency or anemia during pregnancy is associated with low hemoglobin levels and increases hemoglobin levels risk of premature birthlow birth weight or, according to some studies, even postpartum depression.

The main symptoms of anemia during pregnancy

Pregnant women can have anemia various associated symptoms with that iron deficiency. The most common symptoms include:

  • Fatigue and weakness: A lack of iron, as we told you, can cause a decrease in energy and a constant feeling of fatigue.
  • Pallor: The skin, nails and mucous membranes may turn pale due to a lack of healthy red blood cells.
  • Dizziness and fainting: Anemia can interfere with proper oxygenation of the brain. This can cause dizziness and, in severe cases, fainting.
  • Stuffiness: A lack of red blood cells can make it difficult for the body to supply oxygen, which can lead to feelings of shortness of breath even with light activity.
  • Tachycardia: The heart may beat faster than usual to make up for the lack of oxygen in the body.
  • Difficulty concentrating: Anemia can also affect cognitive function and ability to concentrate.

It is important to note that these symptoms can also be associated with other conditions, so It is essential that you always consult your doctor so that he can determine hemoglobin levels and establish the appropriate diagnosis and treatment for each case.

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8 Iron-Rich Foods for Pregnant Women

As we told you, iron-rich foods are especially important during pregnancy, especially for women hemoglobin formation and oxygen transport.

Even so, it is important that you combine these iron-rich foods with foods rich in vitamin C, such as oranges, strawberries or peppers, because this vitamin helps the absorption of iron. Also, don’t hesitate to consult your doctor or nutritionist for specific dietary recommendations based on your needs during pregnancy.

We also point out 8 foods rich in iron and beneficial for pregnant women, which you should not ignore in your diet:

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1. Spinach

Spinach, in addition to being the best anti-aging superfood, is a great source of iron that you can eat raw, in a salad or cooked as a garnish or as an ingredient in main dishes.

2. Lens

Lentils are iron-rich legumes that you can add to soups, stews or use to make veggie burgers.

3. Lean red meat

Lean red meat is a rich source of iron and protein. If you want to consume it, make sure you cook it properly beforehand.

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4. Clams

Clams are a type of shellfish high in iron that you can add to soups, stews or enjoy in seafood dishes.

5. Almonds

Almonds are a healthy snack that is great for weight loss and a great source of iron. You can eat them alone or add them to yogurts, salads and other dishes.

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6. Calf’s liver

Calf liver is one of the most concentrated sources of iron. But even so, it is important to consume it in moderation, especially during pregnancy, because of the vitamin A content. Do not hesitate to consult your doctor before including it in your diet.

7. Tofu

Tofu is also another excellent source of iron for pregnant women, especially those on a vegetarian or vegan diet. You can include it in stir-fried dishes, stews or even prepare it on the grill.

8. Quinoa

Quinoa is a pseudocereal rich in iron and protein. You can use it as a base for salads, to prepare garnishes or use it as a filling for main dishes.

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