anemia for women.Non-pregnant 12.0 g/dlPregnantTrimester 1 11.0 g/dlTrimester 2 10.5 g/dlTrimester 3 11.0 g/dl Symptoms of Anemia:Extreme fatigue and weakness Pallor Dizziness or fainting Shortness of breathe & heart palpitations.During periods of growth such as infancy, childhood, adolescence and pregnancy, blood volume increases to feed the new tissue. More blood and more tissue means that more iron is needed to carry the extra oxygen around. Not meeting the demand can have lifelong consequences. Even without symptoms of anemia, iron-deficient infants show signs of mental impairment. Studies suggest that anemia at nine months is associated with impairment in their cognitive functions later on. In tests, three to five years olds who'd had anemia performed poorly on intelligence tests and exhibited lower learning achievement and a reduced ability to concentrate in the second gradeWomen take in less iron than men because they are usually smaller and eat less. They also lose more during menstruation. These factors put women at greater risk for iron deficiency, and make it important for them to eat right to get adequate amounts of iron. Iron is found in two forms -- heme and non-heme. Heme iron, the more potent and easily absorbed of the two, is found only in animal tissue. All iron found in plant food is non-heme. Meat, fish and poultry actually help promote the absorption of iron, even from other foods eaten with it. Conversely, non-heme iron is hard to absorb since it is easily tied up by food fiber and other dietary components. You can overcome this somewhat by including vitamin C, which, if eaten simultaneously, can boost iron absorption by more than 500%. How to get iron in your diet. Optimal iron intake: Pregnant women: 30-60 mg Good Sources of Iron One ounce Total cereal: 18 mg One cup Cream of Wheat: 10 mg Baked potato with skin: 4 mg 1/2 cup green leafy vegetables: 2 mg One tbsp. Blackstrap molasses:...
