Iron pregnant women, what are the sources of food? & bull; hello healthy

Pregnant women do not need to panic when experiencing iron deficiency because you are not the only one experiencing it. Mothers and little ones who develop rapidly in the fetus are most vulnerable to this health condition. Iron deficiency in pregnant women can trigger anemia.

Then how to prevent anemia or meet iron needs during pregnancy? One of the efforts to prevent anemia is to consume food sources that are high in iron. The following foods high in iron for pregnant women can be a solution.

Type of iron

Previously, you need to know the type of iron first. Iron has two types, namely:

• Heme iron: This iron can be digested more quickly by the body and comes from foods such as meat, fish and animal protein
• Non-heme iron: The body takes a longer time to process this type of iron before it can become a useful substance for the body. You can get this iron from foods such as whole grains, nuts, vegetables, and fruits.

Foods high in iron for pregnant women

The American College of Obstetricians and Gynecologists (ACOG) emphasizes that pregnant women need to eat a balanced diet and pay attention to their daily needs for certain nutrients. Iron and folate are examples of important nutrients for pregnant women.

Heme Iron

The following foods with iron content for pregnant women can be considered to complement the diet during pregnancy:

1. Lean meat

Red meat is the best source because it contains heme iron for pregnant women. Just one 3-ounce serving of sirloin contains 1.5 milligrams of iron.

However, make sure the meat is cooked thoroughly. Because if it's still raw, you will increase the risk of bacterial contamination.

2. Chicken

8 ounces of chicken contains 1.5 mg of iron. But just like meat, you need to cook it until it is completely cooked. As a guide, cooking meat and chicken should be at a temperature of 73.8 degrees Celsius.

3. Salmon

Every 200 grams of fresh salmon contains at least 1.6 mg of iron. Not only is it rich in iron for pregnant women, salmon is also rich in omega-3 fatty acids and has lower mercury levels than other types of fish. Still need to pay attention to the level of maturity when processing salmon like the two previous foods.

Try to eat 2 to 3 servings of fish a week to increase iron intake for pregnant women. Other types of fish or seafood that are safe for pregnant women are shrimp, catfish, shellfish, sardines, and several other types of fish.

Non-heme iron

Iron-rich foods for pregnant women are a source of heme iron. Foods that contain non-heme iron tend to be more difficult for the body to absorb, so the recommended consumption of non-heme iron is 1.8 times higher than heme iron.

1. Nuts and lentils

Food sources of iron for pregnant women are rich in fiber and vegetable protein. You can prepare nuts as a complement to food menus such as in salads and can also be used as a healthy snack.

For example, 200 grams of soybeans contain up to 8.8 mg of iron or 49% of the daily recommendation. Lentils themselves contain 6.6 mg of non-heme iron per 200 grams of serving or meet up to 37% of iron needs per day. Plus, lentils contain up to 18 grams of protein or can meet up to 50% of daily protein needs.

2. Spinach and kale

Both of them are not only rich in iron, but also antioxidants and vitamins. One cup of spinach contains 6.4 mg of iron while kale is 1 mg.

Spinach and kale are easy to prepare. One example is you can make smoothies that are sweet but still healthy.

3. Broccoli

Broccoli is very beneficial because it is a source of iron for pregnant women. Every 200 grams of broccoli contains 1 mg of non-heme iron. Moreover, broccoli contains vitamin C which helps the body absorb iron more easily.

When consuming broccoli, you can get two benefits at once, namely treating and preventing anemia due to iron deficiency.

For those who only eat plant-based foods (vegan or vegetarian), you can increase your iron intake by combining various types of plant-based food sources.

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