Iron in pregnancy
Everybody pregnant or not needs a regular intake of iron. Most of it is used to make haemoglobin, the oxygen carrying pigment in the blood. Anaemia is when the body has a iron deficiency, and you may feel tired with poor resistance to infections.
Iron requirements in pregnancy are greater due to the need to produce extra blood cells. Increasing the iron in your diet will help provide the extra iron your body requires.
Which foods contain iron?
There are 2 different type of iron in foods and they are:
Haem iron- present in red meat, fish and chicken and they are more readily absorbed and a richer iron source. Non-haem iron- present in legumes, eggs, vegetables, fruit, cereals.
Best sources of iron
|
Beef |
Breakfast cereals |
|
Liver and kidney |
Soyabeans, baked beans, lentils, lima beans |
|
Fish and sardines |
Dried fruits, nuts, bread |
|
Chicken |
Leafy green vegetables |
|
Pork |
Dried apricots, prune |
|
Lamb |
Broccoli |
How to maximise iron absorption?
Add a food rich in Vitamin C to your meal, such as fruit juice, cauliflower, cabbage, tomatoe, rockmelon.
Avoid tea, coffee and high calcium foods.
Iron supplements
Iron tablets- FGF, Fefol and Floradix
Multivitamins
Elevit and Fabfol
Side effects of iron supplements
Constipation- take Metamucil
Feeling sick- try taking it at night
Diarrhoea- try to increase iron through your diet.
Always remember to check with your heath care proffesional before commencing any new supplements or diet.
