Benefits of Iron for Pregnant Women
The benefits of iron are very important for pregnant women. According to research on the journal CDC.gov, iron deficiency can put the baby at risk of premature birth and low birth weight.
Why is iron important for pregnant women?
Pregnant women need more iron than usual. So that the needs of the mother and the baby’s growth can be met.
Iron deficiency in pregnant women is very common. According to data from WHO, more than 40% of pregnant women have iron deficiency.
This is because the baby in the womb absorbs iron from the mother’s body. As a result, the mother becomes iron deficient and anemic.
Severe iron deficiency can put the baby at risk of death, either while still in the womb or after birth.
Most doctors check in the first trimester and again in the third trimester to make sure anemia has not occurred.
If the mother’s blood count is low, the doctor will prescribe an iron supplement to accompany the vitamin during pregnancy.
When should pregnant women take iron?
Iron is needed to form hemoglobin. Hemoglobin is the protein in red blood cells that carries oxygen to all tissues and organs of the human body.
Lack of iron can inhibit the fetal growth process and the risk of developing various diseases.
It is recommended that pregnant women start taking iron supplements at a low dose (30 mg per day) from the first pregnancy consultation. Then continue with 27 mg per day during pregnancy.
Apart from being pregnant, iron is also needed for up to three months postpartum or while breastfeeding.
Breastfeeding mothers aged 19 years and over need a minimum of 9 mg of iron per day. Meanwhile, younger mothers need 10 mg of iron.
The type of iron needed by pregnant women
Apart from supplements, pregnant women can also get iron from food. Launch United States Department of Agriculture, there are two types of iron that come from food, namely:
- Heme iron: derived from red meat, fish, chicken and other animal protein.
- Non-heme iron: derived from vegetable protein sources such as nuts, vegetables, and seeds
The body absorbs more easily heme iron of the non-heme iron. Therefore, pregnant women are encouraged to consume lots of animal protein.
However, if you have trouble getting a source of animal protein, you can consume vegetable protein to meet your iron intake during pregnancy.
Actually the liver is one of the best sources of iron because it has a very high iron content. However, because it contains vitamin A which is not safe, pregnant women should not consume it.
In addition, avoid consuming raw or undercooked animal protein because of the risk of containing bacteria that can harm pregnancy.
Foods that contain iron for pregnant women
According to Food Data Central, some foods contain ironheme-iron is:
- beef has deep
- corned beef
- boiler chicken
- salmon
- gram of shrimp
- tuna fish
- skinless roast duck
As for foods that contain iron non-heme iron among others:
- iron fortified cereals
- instant oatmeal
- boiled soybeans
- cooked red beans
- bean
- roasted pumpkin seeds
- cooked black beans
- raw tofu
- boiled spinach
- wheat or white bread
- cup raisins
How to eat foods that contain iron?
Eating food can indeed help meet the iron needs of pregnant women. However, pay attention to how to process it in order to get optimal iron intake.
Here are some tips that you can practice:
1. Use ingredients that taste sour
When cooking foods that contain iron, you should mix them with sour-tasting ingredients such as tomatoes, tamarind, and others.
Acidic ingredients can help absorb iron better.
2. Avoid drinking coffee and tea
Coffee and tea contain phenolic compounds that can interfere with iron absorption. Therefore, avoid drinking tea at the same time or after eating foods that contain iron.
Better yet, pregnant women stop consuming these two drinks so that iron intake is not inhibited.
3. Eat fruits and vegetables that contain vitamin C
Vitamin C can increase iron absorption by up to six times. Eat fruits such as oranges, strawberries, or guava as a side menu or dessert after meals.
4. Combine vegetable protein with animal protein and vitamin C
The body finds it difficult to absorb iron from plant-based protein sources such as spinach and nuts. For that, consume along with sources of animal protein and vitamin C fruits.
5. Avoid drinking milk with meals
Calcium in milk can inhibit iron absorption. Therefore, avoid drinking milk at the same time as foods that contain iron.
Drink milk between meals. Give a pause of about 30 minutes before or after eating.
6. Avoid taking calcium supplements with meals
Apart from milk, doctors usually also provide calcium-enhancing supplements for pregnant women.
You should not take these supplements at the same time as foods that contain iron. Give it a break of about half an hour so as not to interfere with iron absorption.
7. Avoid taking gastric medicine at mealtimes
Antacids or stomach medications are usually given to relieve nausea and sore stomach.
When consuming it, you should give it a distance of about 30 minutes before eating. This is so that the magnesium content in the drug does not inhibit iron absorption.
Hello Health Group does not provide medical advice, diagnosis or treatment.
