Pregnant women are at high risk for low hemoglobin (Hb), also known as anemia. It is estimated that around 40% of pregnant women worldwide experience Hb deficiency. Therefore, it is very necessary to consume Hb-enhancing foods for pregnant women during pregnancy.
Hemoglobin is a protein in red blood cells that carries oxygen throughout the body. In adult women, normal hemoglobin levels in the body range from 12-16 g/dL.
Meanwhile, in pregnant women, Hb levels that fall to 10.5 g/dL are still considered normal if there are no complaints or symptoms of anemia. This mild anemia occurs because the body of pregnant women produces more blood plasma, so the concentration of red blood cells decreases.
A decrease in the amount of hemoglobin in pregnant women is more at risk if there are some of the following conditions:
- Insufficient intake of iron, folate, or vitamin B12
- Pregnant with twins
- Already suffering from anemia before pregnancy
- The distance from the previous pregnancy is close
- The age of pregnant women is still a teenager
- Frequent vomiting due to morning sickness
- Bleeding in large quantities
The Impact of Anemia on Pregnant Women
Mild anemia during pregnancy is normal and rarely causes symptoms. However, severe anemia that is not treated in pregnant women can have a high risk of causing a number of complications, such as:
- Babies born prematurely.
- Babies born with low birth weight.
- Babies born with birth defects and developmental disorders.
- Babies die before or after birth.
- Mothers and babies are more susceptible to infection.
- Mother has postpartum bleeding.
- Mother is suffering postpartum depression.
To prevent the occurrence of some of these health problems, pregnant women need to meet their nutritional intake by consuming Hb-enhancing foods.
Nutrition for Pregnant Women's Hb
Eating foods that increase the Hb of pregnant women and pregnant supplements is one of the best ways to prevent and treat anemia during pregnancy. There are several types of nutrients to increase the Hb of pregnant women, namely:
Iron
Pregnant women need to eat foods that contain iron, because this substance is the main raw material for the body to make hemoglobin. The recommended daily iron requirement for pregnant women is 27 mg per day. In the third trimester of pregnancy, the need for iron increases to 40 mg per day.
Foods that increase Hb for pregnant women that are rich in iron include red meat, eggs, green vegetables such as spinach and broccoli, Moringa leaves, tofu, peas, whole grains, and shellfish.
In order for the body to absorb iron optimally, pregnant women are advised to eat foods rich in vitamin C, such as citrus fruits, kiwi, tomatoes, and strawberries. In addition to vitamin C, foods rich in vitamin A, such as carrots, mangoes, and sweet potatoes, are also able to help iron absorption.
In addition, avoid drinking coffee, tea, or alcoholic beverages, because these drinks can reduce the absorption of iron by the body.
Folic acid
Besides being good for the development of the baby's brain and spinal cord, folic acid also helps the body to produce red blood cells. Pregnant women are advised to consume about 400-600 micrograms (mcg) of folic acid per day.
Foods that increase Hb for pregnant women that are rich in folic acid include meat, soybeans, peas, spinach, broccoli, oranges, beets, grapes, lemons or oranges, papaya, bananas, eggs, and avocados.
Vitamin B12
Together with folic acid, vitamin B12 functions to recycle old red blood cells that have been damaged and produce new red blood cells. If the intake of vitamin B12 is less, then the body can experience a deficiency of Hb. Pregnant women are advised to consume 2.6 mcg of vitamin B12 every day.
Foods rich in vitamin B12 are oranges, peas, soybeans, green vegetables, whole grains, meat, spinach, barley, eggs, milk, and fortified cereals.
By eating a variety of foods that increase Hb above, it is hoped that the amount of hemoglobin in the body of pregnant women will increase. In addition, pregnant women are also advised to take pregnancy supplements that contain lots of iron and folic acid.
To monitor the adequacy of nutrition and the health condition of pregnant women and fetuses, pregnancy check-ups need to be carried out regularly by an obstetrician, especially if the pregnant woman has certain medical conditions.