Hemoglobin is the substance that carries oxygen throughout the body through the conduction of red blood cells. During pregnancy, it can happen that blood flow increases and, therefore, decreases the concentration of hemoglobin in the body, which causes mild anemia. Although it does not represent any risk for the woman and the fetus, it is convenient to know how to prevent it.
When a pregnant woman is frail, it is common for her to have excessive tiredness, weakness, dizziness, pale skin, nausea, rapid heartbeat, and difficulty concentrating. There are different types of anemia, but in pregnancy, the most common are those that occur due to a deficiency of iron, vitamin B12, or folic acid, three essential substances for producing red blood cells or red blood cells. If you are pregnant and want to know some tips to prevent anemia in pregnancy, we invite you to continue reading this article by FastlyHeal.
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How to prevent anemia in pregnancy
During pregnancy, the woman’s body requires a more outstanding nutritional contribution that allows her to remain stable and healthy to face all the changes that are about to happen in her body and to prepare her organism to form a life within herself. Therefore, it is normal for women to receive orders from their doctor to consume vitamin or mineral supplements such as iron or folic acid; the latter, for example, is essential to prevent malformations in the fetus.
Among the nutritional and nutritional requirements of pregnant women, it is essential to increase the intake of foods that provide iron; this action is the vital key to preventing anemia in pregnancy. Likewise, foods rich in vitamin C and folic acid are also of great help in preventing this disease, so the pregnant woman’s diet should be focused on providing the fetus and her body with the most significant amount of nutrients through light foods that form a balanced and healthy diet for both mother and baby.
So how do you prevent anemia during pregnancy? If we take into account that pregnant women take vitamin supplements that contain vitamin B12 and also ingest folic acid capsules daily, we can say that the essential thing to prevent anemia is to eat a diet rich in foods with iron, a substance responsible for the more excellent production of healthy red blood cells.
Fish and shellfish
Oysters, sardines, clams, mussels, cockles, squid, anchovies, octopus, crawfish, prawns, scallops, prawns, whiting, and sea bass.
Legumes and cereals
Beans, lentils, peas, chickpeas, lima beans, peas, brown rice, whole-wheat bread, crackers, and soybeans. You can find cookies and cereals in the market that contain added iron and provide a more significant amount of this mineral to the body.
Chicken, rabbit, duck, pork, lamb, cold cuts, sausages, quail, and partridge. Especially meats like liver and pork are very rich in iron. Ground beef also contains a hefty dose of this mineral.
Almonds, pistachios, hazelnuts, walnuts, pine nuts, dates, and dried fruits are iron-rich foods. But when it comes to fruits, he prefers strawberries, which are the ones that contain the highest amount of iron.
Eggs, yogurt, milk, and cheese. Choose low-salt cheeses to prevent excess sodium intake from worsening fluid retention typical in pregnant women.
Vegetables and greens
Watercress, spinach, chard, beets, parsley, garlic, broccoli, artichokes, radishes, and leeks. Of these foods, the most significant amount of iron is in beets, which you can eat in salads or as a garnish in your meals by steaming them and seasoning them with a few drops of olive oil and lemon juice.
To prevent anemia during pregnancy, it is not enough to eat foods rich in iron; it is also essential that we help our body efficiently absorb this mineral to fulfill its function in our body. To optimally absorb the iron you eat through your diet, you must verify that your vitamin supplement contains vitamin C. This substance is responsible for our body assimilating all the nutrients we offer correctly. For this reason, we also recommend consuming foods rich in vitamin C to prevent anemia in pregnancy. Some of them are:
- Kiwi, orange, guava, and strawberries.
- Bell pepper, chili, parsley, kale, broccoli, and Brussels sprouts.
- Potato, pumpkin, peach, berries, spinach, and red vegetables. Among all these foods, the one that offers the most vitamin C to the body is guava, which contains 228 mg per 100 grams.
Just as vitamin C helps the iron in food to be absorbed efficiently, there are drinks such as tea and coffee that delay the absorption of this mineral. Therefore, to prevent anemia during pregnancy, avoid consuming large amounts of these substances.
Iron supplements in pregnancy
Although the iron needs of a person per day (15 to 20 mg) are fully covered with the intake of foods rich in this mineral, we cannot forget that pregnant women need more, exactly 1 mg of iron during the first months of pregnancy and up to 6 mg more at the end of the gestation period. To avoid the woman is not entirely nutritionally prepared, many specialists suggest the consumption of iron supplements as an allied action to prevent anemia in pregnancy and guarantee the stable health of the future mother.
This action is so recommended today that on the market, there are combined supplements that offer the ideal daily dose for pregnant women of iron, vitamin C, vitamin B12 and folic acid, and other components that are also considered to be of great help for preventing anemia. Of course, it is essential to note that the consumption of these preparations results in episodes of constipation. It is recommended to accompany their intake with fiber-rich foods and plenty of water. The ideal time to take these supplements is on an empty stomach, as it will facilitate the more excellent absorption of all its components.
Suppose you also want to get rid of slow intestinal transit during pregnancy; in our article, home remedies for constipation in pregnancy. In that case, you will find some good alternatives to achieve it.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
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I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.