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.
