What should pregnant women eat if they are deficient in iron and zinc?

It is actually very common for pregnant women to suffer from iron and zinc deficiency during pregnancy. As long as they take proper care of their bodies in a timely manner, their bodies will return to normal. If a pregnant woman is deficient in zinc, she can eat foods such as oysters, tofu skin, and soybeans. If she is deficient in iron, she can eat foods such as fungus, seaweed, and black sesame.

1. What foods should pregnant women eat if they are zinc deficient?

Foods for zinc supplementation during pregnancy: Oysters are the seafood with the highest zinc content, with every 100g of oysters containing approximately 17mg of zinc. The nut content in plant fruits is relatively high, such as peanuts, walnuts, etc. Among fruits, apples have the highest content. In addition, there are tofu skin, soybeans, white fungus, millet, radish, cabbage, etc. Traditional Chinese medicines such as wolfberry, rehmannia, mulberry, ginseng, and eucommia also contain high levels of zinc.

Other foods rich in zinc include lean meat. Animal foods (including oysters) generally contain more zinc, with each 100g of animal food containing approximately 3mg to 5mg of zinc. In addition, the amino acids produced after the decomposition of animal protein can also promote the absorption of zinc. Plant foods contain less zinc. Every 100 grams of plant-based foods contains about 1 mg of zinc.

2. What foods should pregnant women eat if they are iron deficient?

Iron-supplementing foods during pregnancy: Foods rich in iron include animal blood, liver, fungus, seaweed, black sesame, etc. You can also take Tiezhiyuan tablets directly to supplement iron. It is a safe iron supplement that can replenish iron and produce blood. It contains protein zinc, which can replenish iron and zinc at the same time and enhance immunity. It has no side effects and is the preferred iron supplement.

Catalyst for iron supplementation during pregnancy: Vitamins to promote iron absorption, pregnant women need to increase their intake of vitamin C and eat more fruits such as apples, oranges, kiwis, cherries and other fruits rich in vitamin C.

3. Dietary recipes for zinc deficiency in pregnant women

3.1. Braised Duck Liver with Fungus

Ingredients: 200 grams of duck liver, 10 grams of fresh fungus, 2 grams of Shaoxing wine, appropriate amounts of green onion, ginger slices, pepper, peanut oil, salt, chicken essence, wet cornstarch, and sesame oil.

practice:

3.1.1. Cut the duck liver into thick slices; wash and slice the fresh black fungus; cut the green onion into sections. Add water to the pot, add duck liver when the water boils, cook over medium heat for a while, pour out and rinse.

3.1.2. Heat oil in a pan, add ginger slices and scallions, stir-fry until fragrant, add duck liver, black fungus, and Shaoxing wine.

3.1.3. Pour in a little clear soup and simmer over medium heat until almost cooked. Add salt, chicken essence and pepper powder and simmer until the flavors are absorbed. Thicken with wet cornstarch and drizzle with sesame oil before serving.

3.2. Shredded Chicken with Enoki Mushrooms

Ingredients: 250 grams of chicken breast, 50 grams of enoki mushrooms, 50 grams of chili, 30 grams of green onions, 15 grams of vegetable oil, 10 grams of rice wine, 5 grams of starch, 2 grams of salt, and 2 grams of sesame oil.

practice:

3.2.1. Wash and chop the ginger for later use. Wash and cut the chicken breast into shreds, put it in a bowl, add rice wine, minced ginger and starch, mix well and marinate for 10 minutes.

3.2.2. Wash and cut green onions and red peppers into shreds. Wash the enoki mushrooms, remove the roots and set aside.

3.2.3. Pour 15g of oil into the pan and heat it up. Add shredded chicken, enoki mushrooms and 15g of water and stir-fry until cooked. Add salt and mix well, sprinkle with shredded green onion and red pepper, and then drizzle with sesame oil.