During pregnancy it is very important to eat all kinds of food, so that the body obtains all the necessary nutrients. The development of the fetus can be seriously compromised if there is a significant deficit of certain substances, therefore, it is necessary to take a vitamin supplement from before beginning with the search of the pregnancy, until the puerperium weeks.
Iron is a very important mineral, because it plays an essential role in the creation of the baby's red blood cells. In fact, during pregnancy a woman needs doubling the recommended amounts of iron each day. Otherwise, the baby could not receive the amount necessary for its development or the mother herself could suffer from iron deficiency anemia, the most common of anemia.
Iron rich foods
Iron is very important throughout pregnancy, throughout life actually. However, it is in the first and second trimesters when it becomes most important for the baby's development. Therefore, it is crucial incorporating iron-rich foods to meet needs of pregnancy, since the body itself does not produce this mineral.
To obtain the necessary amounts of iron during pregnancy, you must incorporate foods that contain this mineral. Iron is present in many foods that are usually consumed regularly, however, the proportion is not the same in all cases. These are 6 foods rich in iron that you can take to meet the needs during this period of your life.
- Dried fruits: The most important source of plant-based iron with a wide variety of foods that will help you meet your iron needs. As well as others essential nutrients like omega-type fatty acids, fiber, calcium, phosphorus or potassium, among others. Take pistachios, cashews, almonds, peanuts, walnuts, hazelnuts, etc.
- Legumes: Among the legumes, the ones that contribute the most amount of iron are lentils, chickpeas and beans. Eat legumes regularly, in salads, stews or in more fun formats like these burgers.
- Green leafy vegetables: Especially spinach, but also parsley or chard. You can take them in countless dishes, even in Fresh smoothies for the hottest afternoons.
- Mollusks: In addition to being a group of foods rich in iron, mollusks contain essential amino acids, vitamins, calcium and minerals. The cockles, mussels or clams, provide nutrients of great biological value, with the addition that they hardly contain fat or cholesterol.
- The dark chocolate: This rich food supposes a major source of iron, as well as other very beneficial substances for the body such as flavonoids, magnesium or calcium, among others. Of course, always choose chocolate with the highest percentage of cocoa that you can tolerate.
- The spices: Seasoning your dishes with spices will not only help you enhance flavors. In addition, you can increase the iron intake in a rich and simple way. Spices like thyme, dried oregano, curry, cumin, pepper or cinnamon provide large amounts of iron.
Iron and vitamin C, the best allies
So that the body can properly assimilate iron from the food you eat, it is essential that you combine them with others rich in vitamin C. This is because many of these foods contain non-heme iron, are of plant origin and are more difficult for the body to assimilate. Vitamin C helps your body get the most of this mineral from the foods you eat each day.
Therefore, it is very important that after an intake of foods rich in iron, you complement it with another of foods that contain vitamin C. Something very simple, since this vitamin is present in many foods such as citrus fruits and the vegetables of orange and reddish colors. After a plate of lentils, finish with an orange or a tangerine and you will be correctly supplementing your intake of these important nutrients.