Food with iron and zinc
Zinc, like iron, is a vital trace element. As a component of many different enzymes, it participates in metabolism, cell growth and the formation of genetic material. Zinc also supports the human immune system.
The recommended daily amount, similar to iron, is 15 mg for men and 12 mg for women. Many foods containing iron also contain a lot of zinc. Depending on the type of oyster, 100 g of seafood contain between 7 and over 100 mg of zinc.
Also very high in zinc are pig liver (6.3 mg/100 g), soy flour (5.7 mg/100 g), oatmeal (4.5 mg/100 g) and beef (3.5 mg/100 g). Cheeses such as Emmental, Tilsiter or Gouda as well as legumes and nuts also contain increased amounts of zinc. In peanuts, the absorption of zinc in the intestines is inhibited by another ingredient.
Iron requirements during pregnancy
Due to the growing child and its care as well as the blood loss during birth, pregnant women consume much more iron than normal. Differences of 800 to 1200 mg are not uncommon and have to be balanced throughout the entire pregnancy. A sufficient iron intake ensures the growth of the placenta and the baby.
The female body changes many functions when pregnancy occurs and tries to mobilize all stored stores. This is also the case with the iron balance: the absorption of iron in the intestine is increased, iron becomes more transportable with the help of certain enzymes (transferrin) and the natural iron stores (ferritin) are broken down. Nevertheless, pregnant women often suffer from iron deficiency, which can lead to various problems.
Those who do not want to swallow any food supplements or iron preparations at this point can fall back on foods containing iron. These can alleviate minor deficiencies, but should not be considered as an individual treatment for serious deficiencies or iron deficiency anemia. Cereals and iron-rich vegetables are to be mentioned here in the first place next to fruit, which contains much vitamin C. Vitamin C also promotes the absorption of iron in the intestine and should therefore be consciously supplied.
Pulses are the most abundant sources of iron besides wheat grain and may be consumed regularly. Lean meat such as beef is also an excellent source of iron, but must be treated with caution. A clean origin and proper preparation are important to prevent the expectant mother from catching an infection.
