Your Nutrition
(Week 36)
A word on Anemia and Iron
Many women (more than 90% are slightly
anemic before they conceive), particularly
those carrying more than one baby,
are anemic. Anemia occurs if the level
of oxygen-carrying hemoglobin in red
blood cells drops below normal (when
the hemoglobin level is less than
12.8g/100 ml blood). It is essential
to increase your iron intake through
prescribed tablets to correct iron
deficiency anemia before you conceive.
It is important to have healthy blood
during pregnancy in order to prevent
complications in labor due to fatigue
and to reduce the chances of postnatal
depression. There are three main causes
of anemia: deficiency in iron, folate
or vitamin B12; iron deficiency is
the most common type as a result of
baby's demands. Women with heavy periods
are more susceptible to being slightly
anemic when they enter pregnancy.
If diagnosed with this condition you
will be prescribed iron tablets. Anemia
can occur even if you have iron-rich
diet since it may be due to a lack
of B vitamins. The following dietary
guidelines will be helpful, and since
iron cannot be stored in your system,
ensure you eat good food sources every
day.
• To prevent iron deficiency
eat plenty of green leafy vegetables,
pumpkin seeds, cherries, dried apricots,
fish and poultry. Drink blackcurrant
and cranberry juice
• To remedy vitamin B deficiency,
eat eggs, milk, cheese, white fish
and yeast extract
• To reduce folate deficiency,
eat nuts and raw or steamed green
leafy vegetables, wheatgerm and pulses
• To improve iron absorption,
consume vitamin C such as in fresh
orange juice with iron rich foods
improves the mineral's absorption.
Eat vitamin C rich foods with iron-rich
foods
• Avoid calcium rich foods in
excess as it comes in the way of iron
absorption
If you suspect that you are anemic,
see your doctor. Signs include dizziness,
palpitations, pale skin, lethargy,
general malaise, emotional fragility
and shortness of breath. Anemia lowers
resistance to infection and may cause
muscle contractions since the blood
is carrying insufficient oxygen, so
don't delay the visit to your caregiver.
Iron deficiency may be associated
with infertility. If you are anemic,
the situation only worsens when you
become pregnant. Iron-rich diet is
the best safeguard against problems
mentioned above. The top sources of
iron are from the meat family and
eggs; the type of iron contained in
these foods are called heme iron,
which is well absorbed in the body
and is not affected by other factors
in your diet.
Certain plant foods however such as
spinach, beans, potatoes and enriched
grains and cereals contain a type
of iron called non-heme iron; these
are poorly absorbed particularly when
eaten with calcium and fiber rich
foods. Absorption of non-heme iron
can be improved when combined with
foods rich in vitamin C or animal
protein. The downside of supplements
is that iron pills cause constipation,
exacerbate nausea and vomiting; these
conditions prevent the mother from
keeping food down and thus depriving
baby from getting important nutrients.
Do not take iron supplements and calcium
supplement together. Take your calcium
supplements an hour before iron pills
or 2 hours after your iron supplement.
