In order to prevent food from inhibiting the absorption of non-heme iron, it is suggested to take iron orally before meals 1 hour and take it with vitamin C to increase the absorption rate.
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Vegetables and fruits are rich in vitamin C, which can promote the absorption of non-heme iron in food. At the same time, fresh vegetables and fruits are also rich in folic acid, which can prevent megaloblastic anemia caused by folic acid deficiency. Such as spinach, lettuce, rape and other dark vegetables, fresh dates, kiwis, lemons, strawberries, oranges and so on. In addition, meat, fish and seafood also promote iron absorption.
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The substances that inhibit the absorption of non-heme iron in diet include phytic acid, oxalic acid, phenols in tea and coffee, etc. Calcium in milk can also affect the absorption of non-heme iron. Therefore, while supplementing iron, we should reduce strong tea, coffee, cola and other foods containing a lot of tannins and polyphenols, and don't drink milk while supplementing iron.
Second, how do I know if I have anemia? The first prenatal examination for expectant mothers usually includes blood routine examination, and then it will be reexamined every 8- 12 weeks, in which hemoglobin (Hb) is the standard for evaluating anemia. When the pregnant mother's HB (living at sea level) is less than 1 10g/L, it can be diagnosed as pregnancy complicated with anemia. The lower the hemoglobin concentration, the more serious the anemia.
It should be noted that there are many reasons for anemia, but iron deficiency is the most common situation. Therefore, doctors generally recommend oral iron treatment first, and then review it after a period of time. If iron therapy is ineffective, it is necessary to further check whether there are absorption disorders, poor compliance, blood loss and folic acid deficiency, or other diseases. (So be sure to listen to the doctor and check in time ~)
In areas with high incidence of thalassemia (Guangdong, Guangxi, Hainan, Hunan, Hubei, Sichuan, Chongqing, etc. ), thalassemia should be routinely screened at the first prenatal examination.
Third, food sources The absorption and utilization rate of heme iron contained in animal foods is higher than that of non-heme iron in plant foods, so you should eat more animal foods rich in iron. However, due to the high intake of food, plant-derived iron constitutes the main source of iron in our daily diet. So both are very important and indispensable.
Heme iron from animals (winning by quality): animal liver, red meat such as pigs, cattle and sheep, blood products, etc.
Non-heme iron from plants (winning by quantity): beans, nuts, vegetables, dried fruits, egg yolks, etc.