Iron is essential for both you and your baby! Let's talk about this.

Did you know that your body needs twice as much iron as usual when you're pregnant? That's because your body uses iron to make extra blood for both you and your baby. But sadly, up to 50% of pregnant women don't get enough of this important mineral. So don't worry. You can maintain your iron levels by eating iron-rich foods and taking iron supplements as recommended by your doctor . Let's talk about this in more detail.

What are the benefits of iron for our body?

Simply put, iron is what helps the red blood cells in our blood carry oxygen. These red blood cells contain a special protein called hemoglobin . It acts like a vehicle that carries oxygen. So, iron is essential for carrying oxygen from your lungs throughout your body, and also through the placenta to your baby.

Having enough iron in your body can help prevent iron deficiency anemia, a condition in which you feel tired and weak all the time, and have a low red blood cell count. Having this anemia can increase the risk of your baby being born with low birth weight or being born prematurely. Therefore, it is very important to take care of this.

How much iron do you need per day?

You need at least 27 milligrams (mg) of iron per day throughout your pregnancy . Your doctor will usually start you on an iron pill at your first prenatal visit. This amount is often included in the prenatal vitamin you are given.

If you are breastfeeding, 9 milligrams (mg) of iron per day is sufficient if you are over 19 years old, and 10 milligrams (mg) if you are a young mother aged 18 or younger.

What foods are rich in iron?

We can get iron from meat, fish, poultry, and plant-based foods. There are two types of iron in the foods we eat.

1. Heme iron: This is the type of iron that our body can absorb most easily . These are mostly found in animal foods. For example, in things like beef , chicken, and pork.

2. Non-heme iron: This is found mostly in plant-based foods. For example, spinach, soy, lentils, peas, and beans. It is also found in iron-fortified cereals available in the market.

Here are some iron-rich foods and the amounts of iron they contain.

If you are a vegetarian or vegan, it can be a little harder to get enough iron from food alone. Because the body does not get heme iron that is easily absorbed. So if you are a vegetarian, be sure to tell your doctor . He or she will pay more attention to your iron levels and hemoglobin levels.

Things that increase and decrease iron absorption

Another important thing is to eat foods rich in iron along with foods rich in vitamin C. For example, things like oranges, tangerines, limes, tomatoes, and bell peppers (capsicum). Vitamin C can help the body absorb non-heme iron found in plant-based foods.

Similarly, there are things that can inhibit iron absorption. These include tea, coffee, milk and dairy products (such as yogurt and cheese), and whole grains . So, when you eat an iron-rich meal, avoid drinking or eating these at the same time.

Think about it, if you eat an iron-fortified cereal in the morning, it's better to drink a glass of orange juice than a cup of tea with it. Or instead of drinking milk with your iron pill, drink it an hour or two later. Got it?

Are there any side effects of iron supplements?

Yes, some people may experience minor side effects when taking iron tablets. Things like stomach upset, nausea, vomiting, constipation , or diarrhea are common. But don't worry. Your body will adjust to this after a few days. It's also normal for your stool to turn black.

There are several things you can do to avoid these inconveniences :

• Drink plenty of water. Try to drink at least 2-3 liters of water a day.
• Eat more fiber-rich foods. Include foods like greens, vegetables, fruits, and whole grains in your diet.
• Take the pill with food. Taking it with or after a meal can help reduce stomach upset, rather than on an empty stomach.
• Split your dose. Talk to your doctor and see if you can split your daily dose into two doses, one in the morning and one at night, instead of taking it all at once.

If these things don't help, talk to your doctor . He or she may give you a different type of iron pill or recommend a stool softener for constipation. Remember, it's important to take only the exact dose your doctor prescribes . Avoid taking more than 45 milligrams (45 mg) per day.

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