Its a challege for most pregnant ladies to maintain their iron levels in blood. For the benefit of all those who are trying to improve their iron in blood during pregnancy, the following information will be really useful.
Iron Absorption By Body : The iron absorption by body depends on the form of the iron. The iron from animal sources, known as heme iron, is absorbed easily by the body. The iron found in vegetable sources, known as non-heme iron, is less available to the body. The amount of iron absorbed from vegetarian foods is around 1 - 10% , while it is 10 - 20% from animal foods. Eating of iron rich foods removes iron deficiency.
Good Enhancer Foods for Iron Absorption: Combinations of foods such as beans and tomato or tofu and broccoli result in good iron absorption. In general vegetables such as broccoli, brussels sprouts, capsicums, potato, tomato, etc. and fruits such as cantaloupe, grapefruit, strawberries, orange, etc. enhance the iron absorption.
Here are some facts to remember when consuming iron, for efficient absorption :
1. Do not take iron supplements with ur calcium, as calcium decreases absorption of iron. Since prenatal vitamins come with both calcium and iron in a single pill, do not take iron supplements at the same time, maintain at least 4 hour interval in between.
2. Vitamin C helps your body use iron. It is important to include sources of Vitamin C along with foods containing iron and iron supplements. Foods high in Vitamin C include orange juice, grapefruit juice, green peppers, broccoli, melon, strawberries, and cabbage
3. Caffeine can inhibit the absorption of iron. Try to consume iron supplements and foods high in iron at least one to three hours before or after drinking or eating foods containing caffeine
4. A mother passes almost 500 to 1000 mg of iron to her baby in pregnancy, and most of the transfer occurs in the last months of pregnancy. And so concentrate on iron more at this time.
5. Stomach acids play an important role in iron absorption so its a good idea to limit use of antacids so you can get optimal amount of iron from yours food.
6. Constipation is a common side effect of taking iron supplements. To help relieve constipation, slowly increase the fiber in your diet by including whole grain breads, cereals, fruits, and vegetables. Drinking at least eight cups of fluids daily and increasing moderate exercise (as recommended by your physician) can also help you avoid constipation
Following is a list of foods that provide 8 mg or more of iron per 100 gms of the food.
1. Cereals & Grains: Bajra, Rice flakes
2. Pulses & Beans: Cow pea, Lobia (black-eye beans), Lentils, Soyabean
3. Vegetables: Beetroot greens, Mint, Parsley, Turnip greens
4. Spices: Turmeric (Haldi)
5. Fruits: Dried dates, Watermelon, Raisins
6. Fish and Red meats
7. Iron in Animal Sources : Heme Iron
Beef Liver, Chicken Liver, Clams, Mussels, Oysters, Pork Liver, Sardines, Shrimp and Turkey are good in iron content.
Complere List (Sources : USDA Nutrient Data Base for Standard Reference)
-------------------------------------------------
Iron in Breads, cereals, and grains
-------------------------------------------------
Bran flakes, 1 cup 11.0 mg
Oatmeal, 1 packet 6.3 mg
Pasta, 1 cup, cooked 1.7mg
Samolina, Cream of wheat, 1/2 cup cooked 5.5mg
Wheat germ, 2 tablespoon 1.2mg
Whole wheat bread, 1 slice 0.9mg
White bread, 1 slice 0.7mg
---------------------------------------------------
Iron in Vegetables (1/2 cup cooked)
----------------------------------------------------
Sea vegetables 18.1- 42.0mg
Swiss chard 2mg
Turnip greens 1.6mg
Sweet potatoes, canned 1.7mg
Turnip greens 1.6mg
Pumpkin, cooked 1.7mg
Potato, baked with skin 1.7mg
Turnip greens 1.6mg
Prune juice, 4 oz 1.5mg
Spinach cooked 1.5mg
Beet greens cooked 1.4mg
Potato, 1 large 1.4mg
Bok choy cooked 0.7mg
Peas, cooked 0.65mg
Green beans, cooked 0.60mg
Tomato juice 0.6mg
Broccoli, cooked 0.55mg
Watermelon, 1/8 medium 0.5mg
--------------------------------------------------
Iron in Legumes (1/2 cup cooked)
--------------------------------------------------
Lentils 3.2mg
Black eye beans 2.6mg
Navy beans 2.5mg
Pinto beans 2.2mg
Lima beans 2.2mg
Kidney beans Rajmah 1.5mg
Chick peas (200 g) 6.2mg
----------------------------------------------------
Iron in Soy foods (1/2 cup cooked)
----------------------------------------------------
Tofu 6.6mg
Soybeans 4.4mg
Tempeh 1.8mg
Soy milk 0.9mg
---------------------------------------------------
Iron in Nuts/Seeds (2 Tablespoon)
---------------------------------------------------
Pumpkin seeds 2.5mg
Figs, dried, 5 2.0mg
Dried apricot, 5 1.6mg
Almond, 1/4 cup 1.3mg
Tahini 1.2mg
Sesame 1.2mg
Sunflower seeds 1.2mg
Cashew nuts 1.0mg
------------------------------------------
Iron in Non-Vegetarian Foods
(Heme Iron Sources) (100 g)
------------------------------------------
Clams, steamed 22mg
Clams, cooked 8.5mg
Oysters, cooked 8.5mg
Oysters, raw 5.4mg
Chicken liver, cooked 8.5mg
Beef liver, cooked 6.3mg
Beef, roasted 3.5mg
Ground beef, cooked 2.2mg
Lamb beef, cooked 2.2mg
Turkey, white meat 1.6mg
If you take care to keep the iron levels stable through diet and supplements (if needed), you'll prevent the onset of anemia and feel much healthier at the end of your pregnancy.
