Dónde Obtener Hierro Naturalmente Durante el Embarazo

¿Dónde Puede Obtener Hierro Naturalmente Durante el Embarazo?

Cada vez son más las mujeres embarazadas que están buscando invertir en su salud naturalmente. Una de las mejores maneras de hacerlo es a través de comer comidas bien balanceadas y saludables que le proporcionan las vitaminas y nutrientes que tanto usted como su bebé necesita para un desarrollo saludable.

Los cereales secos fortificados con hierro son unas de las mejores fuentes de hierro. Las mujeres embarazadas deben estar recibiendo 18 mg de hierro al día. Algunas porciones de cereales fortificados pueden cumplir con este requisito. Sin embargo, como una madre esperando, es bueno saber que el chocolate oscuro es una gran fuente de hierro, tambien.

A continuación se muestra una lista completa de alimentos que contienen hierro:

Carne y Huevos

Huevos

  • Carne de vaca
  • Hígado (no recomendado)
  • Ostiones (cocidos)
  • Almejas
  • Camarón
  • Pollo
  • Pavo
  • Jamón
  • Ternera
  • Cordero
  • Cerdo
  • Huevos

Vegetables High in Iron

Verduras

  • Espinacas, cocinadas
  • Berzas
  • Acelga
  • Col rizada
  • Los tomates, conservadas, guisados
  • Chícharos verdes
  • Brócoli
  • Papas dulces
  • Judías verdes
  • Diente de león
  • Hojas de la remolacha

Las frutas con alto contenido de hierro

Frutas

  • Fresas
  • Pasas
  • Sandía
  • Ciruelas pasas
  • higos
  • Duraznos secos
  • Chabacanos secos

Los frutos secos son ricos en hierro

Frijoles/Legumbres/Tuercas

  • Los frijoles (judías blancas, judías,garbanzos y/garbanzos)
  • Lentejas
  • Chícharos secos
  • Anacardos
  • Pistachos
  • Semillas de calabaza

Panes/Cereales/Almidones

  • Pan integral
  • Papa al horno
  • Cereal de avena
  • Cereal de salvado
  • La harina de maíz
  • Pasta enriquecida
  • Arroz enriquecido

Otros alimentos

  • Chocolate Oscuro (lo mejor para el final)

La Absorción de Hierro

No todas las fuentes de hierro son iguales en la cantidad de hierro disponible para ser absorbido por el cuerpo. Hay dos tipos de hierro: hierro hemínico y hierro no hem. El hierro hem se encuentra en la carne, aves y pescado, mientras que el hierro no hem se encuentra en alimentos de origen vegetal (verduras, frijoles, granos fortificados) y carne. El hierro hem, sin embargo, es absorbido mucho más fácilmente por el cuerpo. El cuerpo puede absorber hasta un 30 por ciento de hierro hem, mientras que sólo puede absorber 2-10% de hierro no hem.

Mientras que la carne puede mejorar sus niveles de hierro más fácilmente, es importante comer una variedad de fuentes de hierro, incluyendo fuentes de la planta. Por esta razón, al comer alimentos que contienen hierro no hem, es mejor comerlos con alimentos que contengan vitamina C, que puede ayudar la absorción del hierro. Algunos alimentos ricos en vitamina C incluyen guayaba, pimientos, kiwis, naranjas, toronjas, fresas, coles de Bruselas, melón y papaya. Además, comer fuentes de hierro hem (carne) en la misma comida como fuentes de hierro no hem (plantas) puede aumentar la absorción del hierro no hem. Aprenda más sobre el tratamiento de la deficiencia de hierro durante el embarazo.

Compilado usando las siguientes fuentes:

Centros de Control y Prevención de Enfermedades. (2011). Hierro y deficiencia de hierro.

La Cruz Roja Americana. (n.d.). Alimentos ricos en hierro. Recuperado de https://www.redcrossblood.org/learn-about-blood/health-and-wellness/iron-rich-foods

La Oficina de Suplementos Dietéticos. (2015). Hierro. Recuperado de https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/

Departamento de Salud y Servicios Humanos, Institutos Nacionales de Salud, y Nacional del Corazón, los Pulmones y la Sangre. (2011). Su guía para la anemia. Recuperado de

Centers for Disease Control and Prevention. (2011). Iron and iron deficiency.

The American National Red Cross. (n.d.). Iron rich foods. Retrieved from https://www.redcrossblood.org/learn-about-blood/health-and-wellness/iron-rich-foods

The Office of Dietary Supplements. (2015). Iron. Retrieved from https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/

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