Anemia is one of the most common complications during pregnancy. About 90% of pregnant women suffer from it and it is caused by iron deficiency which in many cases can be combated with a good diet. Do you need some recipes to combat anemia in pregnancy? In Mothers Today we propose some.
During pregnancy iron needs increase, especially during the second and third trimesters. That is why it is more common suffer anemia when the pregnancy is already advanced. In most cases this is usually mild and Your symptoms They can be confused with those of pregnancy; but there are also more serious cases in which supplementation is essential to avoid problems. So why not try to counter it?
iron-rich diet
The iron It is a mineral involved in the generation of hemoglobin, a red blood cell-forming protein that carries oxygen to different parts of the body. A very important task that is compromised when there is a lack of this mineral.
Its deficiency is one of the main causes of iron Deficiency Anemia, the most common among pregnant women. And it is that when during the second and third trimester the iron needs of the fetus increase, the demand for this mineral skyrockets and we are not always able to cover it. For this reason, before and during pregnancy it is essential to follow a diet rich and varied in this element.
Iron rich foods
And what foods are rich in iron? You will be wondering. Lean meats, seafood, poultry, beans, lentils, spinach, artichokes, some seeds and nuts, are some of them. And are they all equally interesting? Yes and no.
The body better absorbs heme iron that iron is not heme, so a priori it is interesting to prioritize foods rich in Fe-hem, which are those of animal origin. Even so, only part of the iron is absorbed, so it is not always enough to increase the intake of these foods.
And what happens with the Fe-rich non-heme foods? These should not be displaced from the diet, since consumed together with a food rich in vitamin C to make better use of its iron, they are also an excellent option in a varied diet.
Recipes to combat anemia
Now that you know what foods are interesting and how you can get the most out of them, why don't you play with them to create recipes to combat anemia in pregnancy that are not only nutritionally interesting but rich? We propose some that you will love.
10 recipes with foods of animal origin
The liver and viscera in general are rich in iron, but so are thes red meat beef and lamb. Among the fish and shellfish, clams, cockles and mussels stand out, although these are generally consumed in small portions, so the regular consumption of sardines, hake or bonito can be just as beneficial.
- Rice with liver and cauliflower
- Beef stew with artichokes
- Beef with peppers
- Pistachio Crusted Lamb Chops
- Clam casserole with cuttlefish in sauce
- Mussels with marinara sauce
- Hake with seafood
- Bonito with tomato and roasted peppers
- Sardines Pate
- Hake stew with potatoes and leek
10 recipes with plant-based foods
Legumes, essential in any diet, are generally rich in iron, so it is interesting to incorporate them up to 3 times a week in our diet. Spinach, Swiss chard, Brussels sprouts, artichokes, broccoli and green beans are some of the richest vegetables in iron. And to the aforementioned we must add as interesting foods due to their amount of iron, some seeds such as chia and pumpkin and nuts. Imagine everything you can do with these ingredients!
- Lentils with mushrooms and dried tomatoes
- White beans with clams
- Chickpea stew with hake and peppers
- Spinach, avocado and apple salad
- Vegetable stew with Brussels sprouts
- candied artichokes
- Green beans with chickpeas and boiled egg
- Roasted sweet potato with peas and fried onions
- Chia, mango and coconut pudding
- Whole wheat pumpkin sponge cake with raisins and nuts
Will you cook these recipes? Whether you are pregnant or not, they are a great option to complete a varied and appetizing weekly menu.