7 Nutrients That May Not Be In Your Diet

Iron

Iron is vital in the transportation of oxygen to the cells and tissues of the body. Before pregnancy, women should consume adequate iron, and even during pregnancy, because iron is depleted at this stage and may cause iron-deficiency anemia in mothers.

Heme-iron, the highly absorbable form of the nutrient found in animal foods should be consumed by pregnant women in ample amounts. They should also consider having iron-rich plant foods and iron-fortified foods in their diet. This, however, should be accompanied with Vitamin C because this nutrient helps in the absorption of heme-iron. For women ages 19-50, they should consume about 18 milligrams of iron daily, while pregnant women should get 27 milligrams a day.

Here are some sources of heme-iron:

* beef (cooked) – 3 ounces = 3 milligrams
* turkey (cooked) – 3 ounces = 2 milligrams
* light chicken meat (cooked) – 3 ounces = 1 milligram

Sources of non-heme iron:

* whole grain total cereal – ¾ cup = 22 milligrams
* fortified instant oatmeal – 1 cup = 10 milligrams
* soybeans (cooked) – 1 cup = 8 milligrams
* kidney beans (boiled) – 1 cup = 5 milligrams