Tips To Improve Haemoglobin In Pregnancy

The overall iron requirement during pregnancy is greater than that in the nonpregnant state, more during the second half of pregnancy because of transfer of increasing amounts of iron to both growing foetus and the placenta. So, iron supplementation during pregnancy is a common practice. A daily supplement that has 16-20 mg iron helps to maintain adequate serum iron levels.Also,advised to take 400 mcg of folic acid daily.

Causes Of Iron Deficiency In Pregnancy

Requirement of iron increases
If the pregnant lady is not eating enough of iron rich food items
Iron is not being absorbed enough from food they eat

Dietary Sources Of Iron

Heme iron :

It is found in meat, poultry and fish and is much better absorbed and also its absorption is also less affected by dietary factors that hinder iron absorption.

Non heme iron :

It is found in eggs, tofu; green and leafy vegetables like spinach, kale, broccoli, celery; seeds and nuts like pumpkin seeds, cashew, raisin, dates, pistachio, pine nuts, sunflower seeds.

Iron Absorption :

Tips And Tricks How much iron gets absorbed depends on what other foods are eaten at the same time which can enhance or inhibit iron absorption

Inhibitors

:

• Tea and coffee
• Milk and some dairy products
• Foods that contain tannins like grapes and corn
• Calcium supplements
• Phytates which are found in legumes, brown unpolished rice, grains etc
• Foods that contain oxalic acid such as peanuts, parsley, raw spinach leaves

Tips

:

• Vitamin C strongly enhances iron absorption. It helps to take vitamin C rich foods with foods containing high levels of inhibitors to maximise iron absorption.
• For instance, a glass of orange juice can minimise the effect of phytates in breakfast cereals and calcium in milk.
• Good sources of vit C are broccoli, citrus fruits, kiwi, mango, potato, strawberry.
• Cut down on tea and coffee.
• To drink tea/ coffee 1-2 hours after the meal rather than with meal.
• Not to take calcium supplements or calcium-containing antacids with meals.
• Cook in a cast iron skillet
• Cook meals for shorter periods