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Thursday, 1 December 2016

Iron During Pregnancy - Iron Rich Foods for Pregnancy

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Normally you will be starting to have your iron tablets in your second trimester. 

ALSO READ:
FOLIC ACID DURING PREGNANCY


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It is essential for 

1)Increasing Hemogobin
2)Maintain Healthy Immunity
3)Important component of myoglobin (which helps to supply oxygen to muscles)
4)Important component of collagen (a protein in bone, cartilage and other tissues)


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How much iron do you need:

You will be needing around 27 milligram of iron everyday

Iron Rich Foods:

1)Red Meat
2)Poultry
3)Fish
4)Mutton Liver
5)Cereals
6)Oatmeal
7)Chickpeas
8)Kidneybeans
9)Lentils 
10)Pumpkin Seeds
11)Firm Tofu
12)Spinach
13)Prunes
14)Raisans
15)Dates
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Food Sources of Iron: (source : baby center)

There are two forms of iron: heme and non-heme. Heme iron is found only in animal sources and is easier for your body to absorb. Non-heme iron is found in plants, iron-fortified foods, and supplements. Red meat, poultry, and seafood contain both heme and non-heme iron. To make sure you're getting enough, eat a variety of iron-rich foods every day.

Amount of heme iron in a 3-ounce serving of common animal protein sources:

(Note that 3 ounces of meat is about the size of a deck of cards.)

3 ounces lean beef, chuck: 3.2 mg
3 ounces lean beef, tenderloin: 3.0 mg
3 ounces roast turkey, dark meat: 2.0 mg
3 ounces roast turkey, breast meat: 1.4 mg
3 ounces roast chicken, dark meat: 1.1 mg
3 ounces roast chicken, breast meat: 1.1 mg
3 ounces light tuna, canned: 1.3 mg
3 ounces pork, loin chop: 1.2 mg

Amount of non-heme iron in common plant sources:

1 cup iron-fortified ready-to-eat cereal: 24 mg
1 cup fortified instant oatmeal: 10 mg
1 cup edamame (soybeans), boiled: 8.8 mg
1 cup lentils, cooked: 6.6 mg
1 cup kidney beans, cooked: 5.2 mg
1 cup chickpeas: 4.8 mg
1 cup lima beans, cooked: 4.5 mg
1 ounce pumpkin seeds, roasted: 4.2 mg
1 cup black or pinto beans, cooked: 3.6 mg
1 Tablespoon blackstrap molasses: 3.5 mg
1/2 cup firm tofu, raw: 3.4 mg
1/2 cup spinach, boiled: 3.2 mg
1 cup prune juice: 3.0 mg
One slice whole wheat or enriched white bread: 0.9 mg
1/4 cup raisins: 0.75 mg
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Is Iron Tablets Essential:

Even though the food which you consume has iron, it doesn't gets absorbed by your body  efficiently. So it is best to consume the iron supplements on the regular basis.

If you dont get enough iron,
1)Cause Anemia
2)Can lead to Preterm Birth
3)Low weight baby
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Too Much Iron Sideeffects:

1)Gestational Diabetics
2)It may cause Miscarriage. So it is best to start iron supplements only after second trimester.


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Side Effects:

1) If you consume too much iron, it can cause constipation . So have a glass of prune juice or a banana daily which can help in clearing it.
2)Your stool will look darker.
3)Cause Nausea 


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2 comments:

  1. Check out the blogs here for more information on foods during pregnancy. These are very informative and helpful for me http://www.babyberry.in/blog/?s=food+during+pregnancy

    ReplyDelete
  2. Vanakkam Aarthi..

    My son reached 1 year 6 months old. My wife wants to stop breast feeding. Kindly suggest how to proceed..

    Thank you for your consideration..



    ReplyDelete