Various blood-boosting foods for pregnant women need to be consumed to prevent anemia during pregnancy. This disease can interfere with the health of pregnant women, even the growth and development of the fetus. Therefore, it is important to maintain the production of red blood cells in the body so that the condition of the pregnancy is maintained
During pregnancy, pregnant women need more red blood cells to support their health and the growth of the fetus. This is because red blood cells play an important role in delivering oxygen to the fetus.
To produce red blood cells, pregnant women need sufficient intake of iron , folate, vitamin B12, and vitamin C. All of these nutrients can basically be obtained from consuming nutritious foods.
If one of the nutritional needs is not met, pregnant women are susceptible to disease, one of which is anemia . To avoid this disease, consuming blood-boosting foods for pregnant women can be used as the main step.
Blood-Boosting Foods for Pregnant Women
To prevent anemia and its complications, pregnant women need to consume blood-boosting foods during pregnancy, such as:
1. Spinach
Pregnant women need twice as much iron intake as non-pregnant women, which is around 27 mg per day and will continue to increase as the pregnancy progresses. To meet these nutritional needs, pregnant women can consume a variety of green vegetables, one of which is spinach.
Not only rich in iron, spinach also contains a lot of vitamin C which is useful for maximizing iron absorption, so that the formation of red blood cells can be maximized. In addition to spinach, pregnant women can also consume other green vegetables , such as kale, broccoli, mustard greens, and kale.
2. Beef
In addition to green vegetables, lean beef can also be one of the blood-boosting foods for pregnant women . This is because in 100 grams of beef there are about 3 mg of iron. This amount can meet 30% of the daily iron intake of pregnant women.
However, if pregnant women want to consume beef as a source of iron, make sure to consume it in a cooked condition. Because, consuming raw meat can increase the risk of pregnant women getting toxoplasmosis which can cause miscarriage.
3. Fish
The next blood-boosting food for pregnant women is fish, such as mackerel, tuna, sardines, and salmon. Not only rich in iron, these various types of fish also contain high levels of vitamin B12 and folate.
Both substances also play an important role in the formation of red blood cells. Folic acid also has various benefits for the fetus, namely for the development of the spinal cord and preventing birth defects .
4. Oysters
Oysters are also included in the blood-boosting food choices for pregnant women. In 100 grams of oysters, there is around 7 mg of iron. Apart from being high in iron, this seafood is also rich in omega-3 fatty acids which are beneficial for fetal brain development.
However, oysters are only safe to eat when cooked during pregnancy. So, to get the benefits of oysters, pregnant women can eat them fried, steamed, or grilled until perfectly cooked.
5. Eggs
Eggs, especially the yolk, are high in iron, making them good for pregnant women as a blood-boosting food. Eggs are also a high-protein food that plays a role in the formation of red blood cells.
In addition, the healthy fat content in eggs can also control blood sugar levels during pregnancy, thereby reducing the risk of gestational diabetes . However, pregnant women are advised to always monitor their fat intake. If it is excessive, it actually increases the risk of obesity, heart disease, and high blood pressure.
6. Fruits
Fruits rich in vitamin C, such as guava, oranges, apples, and bananas, are also good to consume during pregnancy. This is because vitamin C can increase the absorption of iron in the body.
In addition to consuming the above blood-boosting foods for pregnant women, pregnant women are usually also advised to take prenatal vitamins according to their needs. Consult a doctor first before taking any vitamins to determine the right dosage and prevent serious side effects.