Watch out for iron deficiency during pregnancy!
Dietician Deniz Şafak gave important information to the pregnant women about nutrition.
Iron is very important for the health of mother and baby during pregnancy. Many women begin their pregnancy without adequate iron deposits in their body. With the blood lost at birth, iron mineral is lost even more. Nutrition and Diet Specialist Dietitian Deniz Şafak from Central Hospital explains the points that mothers should pay attention to in order to increase iron intake during daily feeding.
“Iron için for healthy growth and immune system
Iron is a mineral found in high amounts in the blood. The most important task in the body is to produce hemoglobin. It carries oxygen to red blood cells. It is also necessary for healthy growth and development of the immune system. During pregnancy, iron is stored in the baby and in the sac. It is an important mineral for both mother and baby. Iron may be sufficient in properly fed women, but the need for pregnancy increases. At birth, blood and iron are lost. In addition, intestinal parasites, invisible hemorrhages and injuries, intense exercise causes iron loss. For all these reasons, it is necessary to get the iron sources correctly.
Milk and dairy products should not be consumed if iron supplements are taken
There are considerations to increase iron intake in daily nutrition. If additional iron supplements have been made during this period, milk and dairy products (milk, yogurt, cheese) should not be used with iron preparations. Beverages with high caffeine content such as tea, coffee and cola drinks prevent the absorption of iron. Vitamin C increases the absorption of iron. Therefore, iron can be taken with fresh vegetables and fruits. Thus, it is more effective to use in the body.
Excessive iron intake nourishes carcinogenic cells
The main symptoms of iron deficiency are; hair loss, nail breakage, weakness, loss of appetite, headache-dizziness, shortness of breath, palpitations, fatigue, irritability, flattening of the tongue papillae, burning in the tongue, ulceration and fissures in the mouth corners, difficulty in swallowing. When these symptoms are seen in mothers or observed in routine controls, iron evaluation is performed. Iron overload provides important symptoms and overuse also helps to feed carcinogenic cells in the body. This increases the need for vitamin E. Nutritional supplements should be under the supervision of a specialist. The causes of iron deficiency need to be investigated well. Taking random iron or vitamins, having blood transfusions without the underlying cause can delay the diagnosis and cause the patient's problem to progress.
The best iron sources; meat, fish, green vegetables, legumes and whole grains
Nutritionally the best sources of iron; eggs, meat and meat products, fish, liver, green leafy vegetables, legumes and whole grains. Almonds, prunes and black raisins are also good sources. The snacks are very suitable for these nuts. Apart from being good sources of iron, they will prevent the mother from starving. The use of herbs such as mint and parsley will be rich in both vitamin C and iron.
Nutrition menu for pregnant women
In the morning, if there is an iron supplement, breakfast can be served after 2 hours with rosehip tea. Since rosehip is rich in vitamin C, it will be more suitable for the absorption of iron. At least 2 slices of cheese should be eaten. Olives and jams may not be eaten because of the nutritional value is not much. Meat products are rich in iron, but meat products such as salami and sausages are not recommended for breakfast. Whole grain breads are suitable for breakfast.
Nuts, almonds, walnuts can be consumed in the meals not exceeding 10 pieces. Besides raisins, plums, apricots can be eaten or fresh fruits can be selected.
If meat will be consumed in one of the lunches and dinners (red meat, chicken or fish), vegetable dishes should be preferred in the other. Salads should have plenty of greenery and should be present at every meal. Yogurt, buttermilk, cacik foods can be consumed in the main meal. If it is not eaten in the main meals, it can be taken to snacks. Milk is also drinkable.
At least 2-3 servings of vegetables and 3-4 servings of fruit should be consumed daily. This is necessary for both vitamin C, iron and daily fiber intake.
Excess fiber (pulp) may prevent the absorption of vitamins and minerals from the intestine. Therefore, they should be taken as much as necessary.
As with all vitamins, proper nutrition is very important in terms of meeting the iron need.
7AXX
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