This one is for all you pregnant women out there. About 50% of pregnant women don’t get enough iron in their diet, and are more susceptible to getting iron-deficiency anemia, which is the most common form of anemia.This is when there is a decrease in red blood cells, which is caused by not getting enough iron. Without enough iron, your body doesn’t produce the amount of hemoglobin (a product found in red blood cells) it needs, which helps the body receive oxygen. Not enough oxygen in the tissues equals fatigue, weakness and irritability. Women ages 19-50 should be getting 18 mg of iron a day, and if you are pregnant this number jumps to 27 mg per day. So, where do you get all of this iron from? Here’s a list of some great foods that are full of iron.
Heme Iron (naturally occurring Iron. Heme Iron is absorbed more efficiently than nonheme, but most iron in our diet is nonheme):
3 oz. of chicken contains around 3.5 mg per serving.
3 oz. of cooked beef or cooked turkey contains around 2.1 mg per serving.
3oz of ham, veal, or halibut contain .7 mg per serving.
Nonheme Iron (All non meat based iron):
These foods contain around 3.5 mg of iron per serving: 1 cup cooked beans, 1/2 cup tofu, 1 oz. pumpkin, sesame, or squash seeds, and breakfast cereals that are enriched with iron.
1 cup dried apricots, one medium baked potato, one cup of enriched egg noodles, and 1/4 cup wheat germ all contain at least 2.1 mg of iron per serving.
1 cup spinach, 1 green bell pepper, 1 cup of pasta, 1 cup of rice, 1/2 cup of dried raisins, peaches or prunes, as well as 1 oz. of most dried nuts all contain at least .7 mg of iron per serving.
Taking care of your body is always important, but is extremely important when you are pregnant. Make sure you are getting the recommended amount of iron that your body needs. Here are Southern Oregon Foot & Ankle LLC we are here to help you with your foot health needs, which includes eating right and taking care of every aspect of your body. If you are searching for a great podiatrist look no further than Dr. Even Merrill. Schedule an appointment today by calling 541-776-3338 or by making an appointment online.