During pregnancy, anemia, if it is mild, goes almost unnoticed. To detect it, in addition to the pertinent analyzes, it is important that you monitor the color of your gums, the inside of your eyes, your lips and nails. If it is whitish, it may be anemia. Even if you have it, it does not have to affect the fetus, but it must be treated in time.
Some studies show that anemia increases the risk of premature birth y low birth weight of babies, in addition to increasing the possibility of suffering postpartum depression. In this article we recommend a healthy diet that will help you prevent anemia, with foods rich in iron, vitamin B and vitamin C. And the best tips for your body to make the most of iron.
Types of anemia in pregnant women
There are several types of anemia, but during pregnancy the most frequent are those caused by a lack of iron, called iron deficiency, or the one that includes the lack of folic acid, megaloblastic. The latter does have serious consequences for the fetus, although it is less common.
La iron deficiency anemia is the most common. It usually arises during the second or third trimester of pregnancy. This is the time when the iron needs of the fetus increase. To meet the needs of the baby and your own, you must retain 1000 mg of iron and, not all women have so many reserves.
La megaloblastic anemia, is less frequent and is caused by a deficiency of folic acid, which is the stimulator of hemoglobin production. Folic acid consumption is recommended for all pregnant women, and even 3 months before becoming pregnant, to considerably reduce the chances of fetal brain and spinal cord malformations.
Foods to prevent iron deficiency anemia during pregnancy
You will hear that for anemia you need to take iron. But beware! because in food there are two types of iron, heme iron and non-heme iron. In the case of pregnant women, it is recommended consume foods rich in heme iron. This is present in meat, fish and eggs. The advantage is that this iron is absorbed in greater quantity.
El non-heme iron, of course it is also recommended, It is in foods of plant origin such as legumes, in some foods of animal origin such as milk or egg yolk. This iron is more difficult to absorb. Foods that interfere with its level of absorption, helping it, vitamin C and A and meat proteins.
The components that hinder the absorption of iron are, for example, calcium, the polyphenols present in cocoa, or nuts. Whole grains also interfere with the absorption of non-heme iron. Vinegar should not be abused in food. It does not mean that you do not eat these foods, but that you try not to do it with those that provide you with iron.
Diet and tips against anemia during pregnancy
We propose a one-day menu that can serve you as an example, to make the most of iron, and thus prevent iron deficiency anemia during your pregnancy. You can make a breakfast of fresh orange juice, with a toast of whole wheat bread with turkey ham and cheese. The food can be tropical chicken, lentil and zucchini salad and kiwi or strawberries for dessert. And for dinner a tuna and yogurt sandwich. This is just an example that must be adapted to each woman.
We also give you some tips, so that you increase the absorption of iron in your diet. Soaking legumes before cooking is one of them. The iron from legumes and cereals is better absorbed when hot. Dress iron-rich foods with lemon or parsley. Cook with pineapple, orange, lemon, red pepper ... this way you will increase the use of iron.
Any type of diet should be consulted with your doctor, who will examine you and recommend one. specific diet for your daily activity, and the time of pregnancy where you are. And you know, in a healthy and balanced diet you must include the practice of exercises on a daily basis.