Iron rich foods for pregnant mothers - 10 superfoods to help the fetus develop the best as well as prevent maternal anemia in the last 3 months of pregnancy.
Entering the last months of pregnancy is also the time when pregnant women need to pay attention to the adequate iron supplement through a reasonable and diverse diet.
Iron is important to help pregnant women avoid bleeding after giving birth, fetus develops properly and has a rosy, brighter skin.
According to nutrition experts, iron deficiency during pregnancy can cause many effects on both pregnant mothers and babies in the womb, such as mothers easily tired, dizziness, dizziness. More seriously, long-term iron deficiency will cause adverse effects and may impair fetal development and increase the risk of preterm birth.
To ensure a smooth and safe pregnancy, the American Association of Women and Women recommends that pregnant women should consume at least 27mg of iron / day.
In addition to iron supplements prescribed by your doctor, pregnant mothers should also include iron-rich foods in their daily meals.
Considered to be the top food in the list of iron-rich foods for pregnant women. Each serving of beef contains 2.5-3mg of iron. Not to mention that compared to iron from plants, the real iron content from cows is much easier to absorb. In addition, pregnant mothers should also note, lean beef often contains more iron than other parts.
In addition to iron, pumpkin also contains many nutrients for pregnant women such as protein, calcium and vitamins. Young squash usually has a large amount of vitamin C, but the iron and calcium in old ripe pumpkin are much better. So when choosing to buy pumpkin, pregnant mother remember to note about this.
Protein, calcium, phosphorus, iron, and minerals are outstanding nutrients in eggs, very good for fetal development and the health of pregnant women. These nutrients are concentrated in egg yolks. So, do not forget to eat dishes with eggs 2-3 times / week to supplement the reasonable amount of iron for your baby.
In addition to its rich folic acid content, spinach is also considered one of the most iron-rich vegetables. Only a small cup of spinach contains 2.3mg of iron (almost equal to the amount of iron in beef).
Along with spinach, broccoli can be compared to an iron-rich superfood that nutrition experts encourage pregnant mothers to eat regularly during pregnancy. Not only iron, broccoli also contains many other nutrients such as protein, calcium, vitamin A and vitamin C.
Oatmeal is considered one of the iron-rich dishes for pregnant mothers
Oats contain complete fiber as well as have a decent content of iron, calcium and B vitamins. In addition to providing abundant energy and high iron content, oats are also good for the digestive system of pregnant women, especially for those who often suffer from bloating and constipation.
Nuts such as almonds, walnuts, chestnuts, squash seeds, ... are not only nutritious snacks but also a rich source of iron as well as helping pregnant mothers effectively prevent anemia. . Every time the appetite arises, pregnant mothers should remember this iron-rich food source.
Often used for making delicious jams, dates also contain a considerable amount of iron. In addition, dates contain potasium, magnesium, calcium, iron, selenium and B vitamins. Sipping dry dates from time to time in place of other snacks is also an effective option for iron supplements. both mother and baby.
One of the affordable and affordable fruits contains many nutrients for pregnant mothers. Bananas are not only rich in vitamins and minerals, but also help pregnant women limit the digestive problems that often appear during pregnancy such as constipation.
Eating bananas with a reasonable level will help pregnant mothers prevent cramps. Bananas are also considered to be a great choice for the last 3 months of iron.
However, pregnant mothers should note that they should not eat too much bananas because they can cause unwanted side effects such as headache, drowsiness, increased potassium in the blood that can lead to nausea, ... bananas are the most reasonable for pregnant mothers.
Clam is one of the iron-rich dishes for pregnant mothers
Types of clams, clams, and clams are all iron-rich foods for pregnant women. In terms of nutritional content, 9 clams were able to provide up to 24mg of iron, equal to the iron content needed for a day of pregnant mothers.
Clam also contains a significant amount of omega 3 so pregnant mothers can add clams to their menu during the week as a nutritious substitute for those times when you are tired of fish dishes.
Pregnant mothers can process many delicious dishes with clams such as clam soup with sour, sweet and sour clams, steamed clams with lemongrass,… to enrich meals in the last months of pregnancy.
Iron deficiency causes anemia in pregnant women, be careful the fetus receives the consequences!
How to prevent and treat iron deficiency anemia in pregnant women
Iron and folic acid supplementation before pregnancy to reduce the risk of pregnancy complications.
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