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Pregnant, watch out for lack of iron
Without iron, our organs suffocate. This essential component of hemoglobin (which gives blood its red color) ensures the transport of oxygen from the lungs to other organs and participates in many enzymatic reactions. At the slightest deficit, we feel tired, irritable, we have trouble concentrating and sleeping, hair falls out, nails become brittle, we are more susceptible to infections.
Why iron during pregnancy?
The needs increase as the maternal blood volume increases. The placenta is formed and the fetus draws the iron necessary for its proper development from its mother’s blood. Pregnant women therefore lack this mineral, and this is normal. Childbirth leads to a fairly significant hemorrhage, therefore a great loss of iron and a increased risk of anemia. This is why everything is done so that women have a good iron status before giving birth. We also check after the childbirth that they do not suffer from any deficit or deficiency.
Real dangerous anemia is extremely rare. It is characterized by a livid complexion, great fatigue, a total lack of energy and a weakened immune system.
Where to find the iron?
Part of the essential iron comes from the reserves of the mother-to-be (theoretically 2 mg), the other from food. But in France, these reserves are exhausted at the end of pregnancy in two thirds of pregnant women. To find the essential iron every day, we eat foods that are rich in heme iron, which is better absorbed by the body. On top, blood sausage (500 mg per 22 g), fish, poultry, crustaceans and red meat (100 to 2 mg / 4 g). And if necessary, we supplement ourselves. When ? If you feel very tired and eat little meat or fish, talk to your doctor who will check for anemia, if he considers it necessary. But be aware that iron needs increase especially during the last months of pregnancy. This is why any deficits and deficiencies are systematically detected by a blood test carried out during the prenatal visit of the 6th month. This is usually when the doctor prescribes supplementation for women who need it. Note: according to a recent international study, taking an iron-based food supplement twice a week was as effective as taking it daily.
Tips for better assimilating iron
There is iron in spinach, but that’s not all. Many vegetables and fruits such as white beans, lentils, watercress, parsley, dried fruits, almonds and hazelnuts also contain it. And since nature is well made, the absorption of this non-heme iron goes from 6 to 60% during pregnancy.
As plants contain other valuable nutrients for health, consider combining them with egg yolk, red and white meat and seafood. Another advantage is fruits and vegetables often contain vitamin C which helps iron absorption. Finally, when supplementing, we avoid doing it for breakfast when drinking tea, because its tannins slow down its assimilation.