Anemia During Pregnancy: What to Eat and What Not to Eat?
April 16, 2020
Anemia pregnant women should eat? The obvious answer is that foods rich in iron and blood, but does the pregnant woman know what they are?
Anemia during the last 3 months of pregnancy is quite common because this is the period when iron demand of pregnant women will increase a lot. Meanwhile, the body cannot make iron itself and it can only be synthesized through diet or supplements. So what anemia pregnant women should eat and take what medicine to ensure enough iron for the body?
Iron-rich foods should be on the menu for anemia pregnant women
The Centers for Disease Control and Prevention (CDC) recommends that pregnant women get 30mg of iron daily. For pregnant women who are anemic, the recommended amount of iron is 60-120mg / day, depending on the situation of each person.
In addition to using iron supplements, pregnant women should also supplement iron with their diet. Here are the iron-rich foods that pregnant women with anemia should eat every day:
Lean beef is the best source of iron. According to the study, about 85g of lean beef will contain about 1.5mg of iron. However, pregnant women should not eat undercooked beef to avoid the risk of infection. Beef is considered to be fully cooked when the piece of meat reaches an internal temperature of 71 degrees Celsius.
About 200g of chicken contains 1.5mg of iron. Eating chicken during pregnancy is great, but like beef, pregnant women need to make sure the meat is cooked to avoid dangerous bacteria like listeria.
Salmon is relatively rich in iron, specifically about 220g of salmon contains about 1.6mg of iron. In addition, salmon is also rich in omega-3 fatty acids and other nutrients, contributing to a healthy pregnancy. Mercury content in salmon is also lower than some other fish such as tuna and swordfish, so it is safer for pregnant women.
Experts recommend that pregnant women should eat 2-3 times a week fish to supplement iron and protein for the body. In addition to salmon, other types of fish that moms should eat are sardines, herring, cod, …
Beans and lentils
Referring to the problem of anemia pregnant woman should eat, it is impossible not to mention beans. In addition to being rich in fiber and protein, beans and lentils are a good source of iron. A cup of lentils can also provide you with 6.6mg of iron per day. To incorporate beans and lentils into the diet, pregnant women can put them in salads or use as a side dish during dinner.
Spinach and kale
These two vegetables are rich in antioxidants, vitamins and iron. One cup of cooked kale contains about 1 mg of iron, while the amount of iron in spinach is even greater, which can provide 6.4mg of iron per cup. The way to prepare these two types of green vegetables is very diverse, pregnant moms can make them into salads, stir-fry or drunk smoothie to drink.
This vegetable contains about 1 mg of iron in each cup, but more importantly, broccoli has a huge amount of vitamin C, which helps the body absorb iron better. In addition, broccoli is also rich in nutrients that are beneficial for pregnancy.
Increase iron absorption by supplementing foods rich in vitamin C
In addition to eating iron-rich foods, pregnant mothers can also help the body absorb more iron by supplementing foods rich in vitamin C. This vitamin can help the body break down and absorb the iron. Magnetic iron diet. Foods rich in vitamin C include citrus fruits, tomatoes, red or yellow peppers, etc.
What pregnant women should not eat when anemia?
Milk and some dairy products, the reason is because the calcium in milk can interfere with the absorption of iron by the body. However, this does not mean that anemic pregnant women should not drink milk. Pregnant women should wait at least 2 hours after drinking milk to supplement iron-containing foods.
Foods containing tannin such as grapes and corn
Gluten-rich foods like pasta and other products made from wheat, barley or oats
Anemia pregnant medication?
When anemia, pregnant women should seek advice from a doctor to know the medicine and dosage that best suits you. Because if arbitrary supplementation leads to excess iron in the body, pregnant women can also face a number of risks such as premature birth, gestational diabetes, high blood pressure. Even some organs, especially the kidneys can be damaged if the amount of iron in the body is too high for a long time.
The best way to take iron supplements is to take them on an empty stomach, but this can cause side effects such as nausea and vomiting. Therefore, pregnant women can take iron with a snack rich in vitamin C to increase iron absorption of the body and reduce nausea.
Surely by reading here, the mother has found an answer to the question of anemia pregnant women should eat. However, for pregnant women who suffer from anemia, in addition to dietary iron supplement, mothers should consult a doctor for iron supplements or reasonable treatment.