Pregnancy is probably one of the most emotional moments for women because a life is brewing inside. It is common to hear that pregnant women must eat for two to achieve a successful pregnancy. This belief is not only wrong but also can lead to excessive weight gain that, in the long term, conditions childbirth and the health of the pregnant woman as well as the developing child.
Despite this, it is true that we need to include more nutrients, such as iron, because it is not uncommon to see women with anemia during pregnancy. For this reason, we show you below some foods to increase the amount of iron.
clams
The clams They are part of the bivalve molluscs that are buried in the seabed. Among its micronutrients highlights the presence of iron (about 24 milligrams per 100 grams) of good quality as well as potassium, calcium and vitamins of group B within which predominates the folic acid.
It is a shellfish with low amount of cholesterol. Also because of its low cholesterol content and its good nutrients, among which omega 3 can be found, clams are allied ingredients for cardiovascular health, because in addition, among all shellfish they are one of the alternatives with less sodium. The only problem is that they offer a minimal proportion of purines, so it is not convenient to consume them in large quantities.
Chickpea
Chickpea is a good source of carbohydrates and protein, and protein quality is considered better than other legumes. Chickpeas have significant amounts of all essential amino acids except those that contain sulfur.
Although lipids are present in low amounts, chickpeas are rich in nutritionally important unsaturated fatty acids, such as linoleic and oleic acids.
Chickpeas are a good source of important vitamins such as riboflavin, niacin, thiamin, folate, and the vitamin A precursor β-carotene. Also in minerals such as calcium, potassium and iron, providing 6.2 milligrams per 100 grams.
Veal
It is well established that meat has several key nutritional factors, such as lipids, proteins with high biological value, trace elements, vitamins and minerals.
As for vitamins, it is very rich in those of group B., especially vitamin B12, important to avoid another type of anemia related to this vitamin. In addition, in terms of minerals, it is rich in zinc, magnesium, potassium, phosphorus, selenium and iron, providing an amount of 2.5 mg per 100 grams.
pumpkin seeds
Pumpkin seeds are rich sources of protein, vitamins, minerals, fatty acids and some essential amino acids. They also contain a large amount of monounsaturated and polyunsaturated fatty acids. On the other hand, they have a large amount of fiber that helps maintain good intestinal health.
pumpkin seeds are rich in many antioxidants They protect our cells from disease-causing damage and reduce inflammation in the body.
As for minerals, they are rich in calcium, zinc, magnesium and iron, reaching quantities of 3.5 milligrams per 100 grams.
Eggs
For several years, the egg has been one of the most controversial foods in the scientific community around its consumption and the implications for human health.
Eggs are an inexpensive food that allows quick and healthy preparations such as a simple French omelette or any scrambled or sauteed vegetable.
The egg is rich in vitamins such as A, B2, B12, D and E and will provide us with a large part of the recommended daily amounts. The same happens with minerals: phosphorus, selenium, iodine, zinc and iron (1.2 milligrams per 100 grams).
Spinach
The famous vegetable that Popeye ate It is a good option if we want to consume iron. They have few calories and provide few carbohydrates, fats and a lot of fiber.
They stand out above all for a richness in vitamins and minerals that surpasses that of the majority. In relation to its vitamin richness, spinach they have high amounts of vitamin A and vitamins C and E, all of them with antioxidant action. It is also a very good source of B vitamins.
As for minerals, spinach provides us with calcium, potassium and iron, reaching 4 milligrams per 100 grams.
Dark chocolate
Dark chocolate is one of the foods that contains the most iron. Also, unlike typical milk chocolate or white chocolate, It is very beneficial if consumed in small amounts.
The problem with chocolate is that it is very caloric because it contains about 550 calories per 100 grams of product. Even so, there is no problem with it because a portion of chocolate, which is usually 25 grams, contains 3.3 milligrams of iron.
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