Iron

Iron is an important mineral for all women, but especially for pregnant women. Iron plays an important role in the creation of new red blood cells and the transportation of oxygen in the blood. Pregnant women need more iron because their baby is making red blood cells from scratch and the iron needed comes from the mother. A mother who does not get enough iron is considered anemic. Persistent anemia in a pregnant woman can cause a preterm delivery or a low-birthweight baby, which can cause problems for the baby's health. Luckily, the iron in a woman's body goes first to fulfill the baby's needs, and then her own. On the down side, some women still do not get enough iron to meet the needs of her baby. Anemia in the mother can cause problems for her health as well. Anemic women often have a lack of energy and feel dizzy. They also bleed a lot more during birth, which can make a transfusion necessary. It is very important that a mother gets enough iron to meet the needs of her baby and her own body. For more information about iron deficiency, go here.

Iron can be found in many different types of food. There are two types of iron, heme and nonheme. Heme iron is much more easily absorbed by your body. This is the type of iron found in meat. Nonheme is harder for your body to absorb and is found in foods like beans, leafy greens, and iron fortified cereal. After discussing your needs with your doctor, try some of these foods:

Common sources of heme iron:

• 3 ounces canned, drained clams: 23.8 mg
• 3 ounces cooked oysters: 10.2 mg
• 3 ounces lean beef chuck: 3.2 mg
• 3 ounces lean beef tenderloin: 3.0 mg
• 3 ounces roast turkey, dark meat: 2 mg
• 3 ounces roast turkey, light meat: 1.4 mg
• 3 ounces roast chicken, dark meat: 1.1 mg
• 3 ounces roast chicken breast: 1.1 mg
• 3 ounces halibut, cooked, 0.9 mg
• 3 ounces pork loin, 0.8 mg

(Three ounces of meat is about the size of a deck of cards.)

Common sources of nonheme iron:

• 3/4 cup iron-fortified ready-to-eat cereal: 18 mg
• 1 cup instant fortified oatmeal: 10 mg
• 1 cup edamame (boiled soybeans): 8.8 mg
• 1 cup cooked lentils: 6.6 mg
• 1 cup cooked kidney beans: 5.2 mg
• 1 cup chickpeas: 4.8 mg
• 1 cup lima beans: 4.4 mg
• 1 cup cooked black or pinto beans: 3.6 mg
• 1 tablespoon blackstrap molasses: 3.5 mg
• 1/2 cup raw, firm tofu: 3.4 mg
• 1/2 cup boiled spinach: 3.2 mg
• 1 cup prune juice: 3 mg
• 1/2 cup raisins: 1.5 mg
• 1 slice whole wheat or enriched white bread: 0.9 mg

For more information about iron go to http://www.babycenter.com/0_iron-your-needs-during-pregnancy_1468.bc?page=1.

Here is recipe idea from allrecipes.com:

Campbell's Kitchen Beef Stir-Fry

Beef and vegetables stir-fry quickly to tenderness and are sauced with a classic broth, soy and garlic mixture." Cook time: 25 minutes. Serves 4.

Ingredients:

1 pound boneless beef sirloin steak or beef top round steak 2 tablespoons cornstarch 1 (10.5 ounce) can Campbell's® Condensed Beef Broth

2 tablespoons soy sauce 2 tablespoons vegetable oil 3 cups cut-up vegetables** 1/4 teaspoon garlic powder Hot cooked rice

Directions:

1.	Slice beef into very thin strips. Mix cornstarch, broth and soy until smooth. Set aside.
2.	Heat oil in skillet. Add beef and stir-fry until browned and juices evaporate. Push beef to one side of skillet.
3.	Add vegetables and garlic powder and stir-fry until tender-crisp.
4.	Stir cornstarch mixture and add. Cook and stir until mixture boils and thickens. Serve over rice.

**Use broccoli flowerets, sliced carrots and green or red pepper strips for vegetables.

Vitamin C

Vitamin C plays an important part in the health of a baby. This vitamin increases iron absorption in the blood, enabling the iron to do it's job. For more information about why iron is important, refer to my post on iron here. Vitamin C also helps to build strong bones, fortifies the immune system, keeps blood vessels strong, and keeps red blood cells healthy. In simple terms, vitamin C is responsible for cementing new cells together. For more information about vitamin C please visit the following two website: WebMD and BabyCenter.com.

A lack of vitamin C can cause anemia because iron is not being absorbed into the blood. Vitamin C deficiency can also cause a condition called scurvy. Scurvy is characterized by aches and pains, bleeding/tender gums, and irritability. Although not common in developed countries today, scurvy used to be a serious problem. Babies and the elderly population are still at risk for developing scurvy because of a deficiency in vitamin C. Some scientists attribute some cases of SIDS (Sudden Infant Death Syndrome) to scurvy, though there has not been sufficient research proving causation. For more information on scurvy, visit the following link: eMedicine.

Thankfully, vitamin C is a nutrient that most women like to get. It is commonly found in citrus fruits such as oranges, lemons, limes, strawberries, and grapefruit, or in other foods such as potatos, cauliflower, and broccoli. For a more detailed list go to: BabyCenter.com.

The best way to incorporate vitamin C into your diet is to eat a citrus fruit for a snack. One of my favorite ways to eat broccoli, is to bake a potato and eat it smothered cooked broccoli and melted cheese. Below is another recipe that is a delicious way to get your vitamin C.

Campbell's Kitchen Chicken Broccoli Divan

"This saucy classic pairs cooked chicken or turkey with broccoli in a cheesy sauce, which stirs together easily. Bake until piping hot and serve with hot biscuits or noodles." Prep Time: 15 Minutes; Cook Time: 25 Minutes.

Ingredients:

1 pound fresh broccoli, cut into spears 1 1/2 cups cubed cooked chicken or turkey 1 (10.75 ounce) can Campbell's® Condensed Broccoli Cheese Soup or Campbell's® Condensed 98% Fat Free

Broccoli Cheese Soup* 1/3 cup milk 1/2 cup shredded Cheddar cheese (optional) 2 tablespoons dry bread crumbs 1 tablespoon butter or margarine, melted

Directions:

1.	Arrange broccoli and chicken in 9-inch pie plate or 2-quart shallow baking dish.
2.	Mix soup and milk and pour over all.
3.	Sprinkle with cheese. Mix bread crumbs with butter and sprinkle on top.
4.	Bake 400 degrees F for 25 minutes or until hot.

Recipe taken from Allrecipes.com