What to eat during pregnancy to supplement iron
During pregnancy, iron is one of the important nutrients for the healthy development of pregnant women and fetuses. Iron deficiency may lead to anemia, affecting the growth and development of the fetus and the health of pregnant women. Therefore, iron supplementation has become an important issue in diet during pregnancy. The following are iron-supplementing foods and related suggestions that have been hotly discussed on the Internet in the past 10 days to help pregnant women scientifically supplement iron.
1. The importance of iron supplementation during pregnancy
Iron is an important raw material for the production of hemoglobin. During pregnancy, the blood volume of pregnant women increases, and the demand for iron also increases significantly. Iron deficiency may cause fatigue, dizziness, decreased immunity and other problems. In severe cases, it may also affect the intellectual development of the fetus. Therefore, pregnant women need to get enough iron through diet or supplements.
2. Recommendations for iron-supplementing foods
The following is a list of iron-rich foods that are suitable for pregnant women to consume on a daily basis:
| food category | specific food | Iron content (per 100g) |
|---|---|---|
| animal food | Pork liver, beef, mutton, eggs | Pork liver: 22.6mg; Beef: 3.3mg |
| plant food | Spinach, black fungus, red dates, red beans | Black fungus: 8.6mg; red dates: 2.3mg |
| Nuts | Walnuts, almonds, cashews | Walnuts: 2.9mg; cashews: 6.0mg |
3. Tips on iron supplementation
1.With Vitamin C: Vitamin C can promote the absorption of iron. It is recommended to eat iron-supplementing foods with foods rich in vitamin C such as oranges and lemons.
2.Avoid eating with calcium: Calcium will inhibit the absorption of iron. When taking iron supplements, avoid taking them with milk or calcium tablets.
3.cooking tips: Cooking in an iron pot can increase the iron content in food, especially acidic foods (such as tomatoes).
4. Recommended iron supplement recipes during pregnancy
Here are two easy-to-make iron supplement recipes:
| Recipe name | Ingredients | practice |
|---|---|---|
| Spinach and Pork Liver Soup | 100g pork liver, 200g spinach, ginger slices | Blanch the pork liver slices, wash the spinach, add water and cook for 10 minutes. |
| Red dates and red bean porridge | 10 red dates, 50g red beans, 100g rice | Soak the red beans in advance and cook them with rice and red dates until soft. |
5. Things to note
1. Pregnant women need to take an appropriate amount of iron supplements. Excessive amounts may cause constipation or other discomforts.
2. If anemia is severe, iron supplements should be taken under the guidance of a doctor.
3. Perform regular prenatal check-ups, monitor hemoglobin levels, and adjust diet in a timely manner.
Through a reasonable diet, pregnant women can effectively supplement iron and ensure the health of themselves and their fetuses. I hope the above content can provide practical help to expectant mothers!
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