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iron deficiency
Categories Other nutrition blog, Pregnancy nutrition

Iron Deficiency in Pregnancy

Iron Deficiency in Pregnancy

Is iron important for a healthy pregnancy? When you’re pregnant, how much iron do you need? What are the best places to get iron?

Do you find yourself pondering these questions frequently?

Pregnancy and Iron

Iron is one of the nutrients that aids in the development of a healthy baby. Iron is required for your baby’s growth, including the development of a healthy brain. It aids in the transfer of oxygen from your lungs to your baby, as well as assisting in the production of new red blood cells to maintain a healthy pregnancy. Iron is also required to aid in the development of your baby’s own iron stores. This lowers the baby’s chances of iron deficiency after birth.

Iron deficiency during pregnancy can pose a number of dangers to both the mother and the baby. Mama’s heart may be under more strain, and she may be more susceptible to infection. Low birth weight, preterm delivery, and increased risk of infant mortality are all risks of iron deficiency. But don’t be concerned! Iron deficiency can be avoided or controlled during pregnancy by eating iron-rich meals on a daily basis and taking iron supplements.

What amount of Iron do you require?

During pregnancy, a woman should get a total of 27 milligrammes of iron every day. Most women obtain less than 15 milligrammes of iron per day from food, which is why taking a supplement during pregnancy is recommended.

Where can you find it ?

Heme and non-heme iron are the two forms of iron. Heme iron, which can be found in meat, is better absorbed by the body than non-heme iron, which can be found in plant sources. Red meat is a good source of heme iron. Whole grains, nuts, beans, and leafy greens like spinach are all good sources of non-heme iron.

Did you know that vitamin C aids in the absorption of iron in the body? When you eat meals high in iron, make sure you also eat foods strong in vitamin C. Kiwi, peppers, mangoes, and lemons are all good sources of vitamin C.

Did you also know that calcium and iron don’t mix well? While calcium is a crucial vitamin to consider during pregnancy, when it comes to iron, it can be a bully. Calcium will interfere with iron absorption if calcium and iron-containing foods are taken at the same time.

To get the most out of both minerals, aim to eat calcium-rich foods at least 2 hours apart from iron-rich ones. Tannins and iron are in the same boat. Coffee and tea contain tannins, so if you choose to consume either of these beverages while pregnant, do so one hour before or after consuming iron-rich meals.

Do you think you may be deficient or are at danger of becoming deficient?

Iron deficiency affects one out of every four pregnant mothers. Women who have heavy periods, consume a vegetarian or vegan diet, donate blood on a regular basis, have been pregnant multiple times, or have a gluten sensitivity are more prone to developing iron deficiency during pregnancy. If you suspect you have an iron deficiency, you may experience fatigue and a lack of attention. When your haemoglobin levels are low, you have iron deficiency anaemia. Hemoglobin is a protein found in your blood that transports oxygen throughout your body, with the help of iron.

In Conclusion

Iron is an important component to consider during pregnancy. Working with your dietitian can help you acquire enough iron to promote a healthy pregnancy for both you and your baby!

Kanupriya Khanna, a Senior Consultant Nutritionist and Dietitian with over 18 years of pregnancy nutrition experience, can help. Because of her continuous devotion to making a difference in people’s lives by instilling excellent eating habits and lifestyles, she is considered as one of the best dietitians in Delhi.

Categories Dietician, Nutrition and Covid, Nutrition Blogs

Recommended Diet for Expectant Women Based on Easily Available Ingredients During Lockdown

Nutrition is a key factor for a healthy pregnancy. However, given the lockdown and the difficulty of food supply or food supply chains being adversely affected, many may not have access to all kinds of food items. Therefore, to ensure proper nutrition, we have listed down a pregnancy diet plan based on the easily available ingredients during the lockdown.

Here is a list of different breakfast, lunch, dinner, and mid-day snack options. These options will not only provide you good nutrition for a healthy pregnancy but will also help you boost your immune system amidst this corona virus outbreak.

Breakfast:
• A glass of milk with one of the following:
poha, upma, dosa, steamed idli, oats, boiled eggs, etc

Lunch and Dinner
Vegetarian:
• Rice or Roti with dal, dahi and vegetables, or simple vegetable khichdi with dahi
• Stuffed vegetable paratha (eg. Aloo paratha, methi paratha, cabbage paratha, palak paratha, etc) with dahi

Non-Vegetarian:
• Rice or roti with egg curry, chicken curry, fish curry (like prawns, Bombay ducks, or whatever is available and safe to consume) and vegetables
• Steamed or baked fish with millets or quinoa salad.
• Chicken soup with salad and whole wheat bread

Mid-Day snacks
• Oat bars
• A bowl of sprouts
• A bowl of fresh fruits or a handful of dry fruits, nuts and seeds.
• Vegetable fingers with nut butters
popcorn, fox nuts, khakhara, dhokla

Stay Hydrated

It’s important to stay hydrated during pregnancy, hence make sure you drink lots of water. Adequate intake of water will decrease constipation, decrease the risk of urinary tract infection, reduce swelling due to oedema, soften your skin, and keep you cooler.

Foods and Beverages to Avoid During Pregnancy
Pay close attention to what you eat, and avoid the following food items and beverages in your diet during pregnancy:

• Unwashed fruits and vegetables
• Unpasteurized milk
• Shellfish
• Undercooked or raw fish like sushi and meat or eggs
• Caffeine
• Alcohol
• Processed Junk Foods

Pregnancy is a beautiful phase of life, so all the expecting women stay at home, be safe, and enjoy the upcoming motherhood. If you need help or have questions with your nutrition plan – feel free to consult Kanupriya Khanna. A female fertility nutritionist in Delhi – Kanupriya will not only help you with a good diet plan, but will also help you stay calm and healthy during the lockdown.

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