Iron is the essential requirement of the body. Eating rich iron foods strengthens the immune system, builds strong muscles and forms hemoglobin which carries oxygen. Hence, when you are pregnant, you must double the iron consumption to ensure a healthy life for your baby. Increased iron content during pregnancy will form extra blood cells which facilitate the flow of oxygen to your baby and other body parts. The deficiency of iron can cause anemia which may lead to a premature baby. Iron deficiency can also cause tiredness in mothers.
A pregnant woman requires a total of 800 milligrams of iron during pregnancy. During the first trimester the body needs 0.8mg of iron per day but during the second half of pregnancy, the demand increases to 6-7mg
Natural sources of Iron:
Legumes have a powerful nutrition profile. Lentils, black beans, chickpeas, soybeans, and peas are loaded with Iron. Apart from being an iron-rich source, legumes also reduce the risk of heart diseases.
Green Leafy Vegetables:
Green leafy vegetables such as spinach are one of the top sources of Iron. Cruciferous vegetables such as Broccoli is a rich source of iron. 156 grams of cooked broccoli delivers 1 milligram of iron to the body. It also contains Vitamin C which facilitates iron absorption.
This satisfying dish for non-vegetarians is rich in nutrition. 100-grams of ground beef contains 2.7 milligrams of iron. Women who consume meat retain iron better than those who consume iron supplements. This potential source of heme iron is recommended for those who are prone to anaemia.
Sardines, a rich source of heme iron, are popular for storing vitamin D and omega-3 fatty acids in high concentrations. Prepare a delicious dish by adding these little fishes to salads and pasta.
Raisins, the complete nutrition package stores iron in hefty amounts. One-fourth cup of raisins provides 1.1 milligrams of iron. 2 to 3 servings of raisins are recommended for those who have iron deficiency.
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