Vitamins
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00Angela00
Posts: 1,077 Member
FOLATE (FOLIC ACID)
Folate (folic acid) has been associated with a decrease in some birth defects, including neural-tube defects, anencephaly, myelomenin-gocele, meningocele, oral facial cleft, structural heart disease, limb defects, urinary tract anomaly, and hydrocephalus. You may not be familiar with all of these, but trust me, they’re a really great reason to make sure you get plenty of folate in your pregnancy diet!
As a pregnant woman you want to take 600 to 1,000 mcg per day.
Foods that are a good source of folate:
• Grains
• Spinach
• Lentils
• Chickpeas
• Asparagus
• Broccoli
• Peas
• Brussels Sprouts
IRON
• Women of childbearing age and pregnant women are at risk of having low iron levels in their blood.
• Iron is an essential part of your red blood cells, which are responsible for carrying oxygen from your lungs to the rest of your body.
•Suffering from low iron levels will slow the movement of oxygen around your body, making you feel fatigued and preventing you from pumping iron. ;-)
•During pregnancy, your iron requirements increase to support your new blood volume and the development of your baby’s blood cells
Foods high in Iron:
• Lamb
• Apricots
• Spinach
• Pumpkin seeds
CALCIUM
•Calcium requirements double during pregnancy. You’ll need about 1,000 mg of calcium a day. That’s about 3-4 glasses of milk.
•It is well know that calcium is important for healthy bones, and your baby is trying to grow 300 of them!
•Keeping your calcium levels up can help decrease your risk of developing preeclampsia (high blood pressure in pregnant woman).
•Calcium interferes with iron absorption, so try not to combine milk with your steaks, etc.
Foods high in Calcium:
• Yogurt
• Cheddar cheese
• Tofu
• Chia seeds
• Tahini
• Figs
VITAMIN D
•Vitamin D is calcium’s right-hand man in the body. Vitamin D improves the absorption of calcium in your body and improves your ability to use calcium to make bone.
•Vitamin D plays a rold in nervous system function and heart health
•Giving pregnant women vitamin D supplements could reduce the risk of their children developing multiple sclerosis later in life.
•You need about 400 IU of vitamin D a day.
Foods high in vitamin
• Salmon
• Sardines
• Milk
• Eggs
VITAMIN B6
•Also known as pyridoxine, this vitamin helps keep your energy levels up.
•Known to quell the nausea and vomiting that some women experience during the first trimester (or longer).
•Studies suggest that between 25 mg and 75 mg of vitamin B6 is needed to stop this queasy pregnancy complaint.
Foods high in vitamin B6:
• Paprika
• Red bell peppers
• Basil
• Leeks
DHA
•Docosahexaenoic acid (DHA) is an essential fat found primarily in fish
•Known to improve brain health.
•Babies whose moms consume more fish have been found in clinical trials to have higher IQs, better sleep patterns, and greater visual acuity.
•A study in the 90’s looked at links between diet during pregnancy and the health of the baby through childhood and beyond. Results so far indicate that eating higher fat fish like mackerel, sardines, anchovies, salmon, and tuna (about 300 mg of DHA a day, or 2 to 4 serving of fatty fish a week) during pregnancy leads to better language and communication skills.
•Reduces risk of developing postpartum depression.
Foods high in DHA:
• Mackerel
• Coho salmon
• Tuna
• Lamb
PROTEIN
*Protein is needed to create the hormones responsible for the miraculous changes happening to your body.
* Protein is the raw material for enzymes. Enzymes instruct cells to divide, grow, metabolize, and more.
VITAMIN A
* Another important nutrient that helps fuel your baby's growth.
* powerful antioxidant that can help protect the important process of cell division.
VITAMIN E
* another powerful member of the antioxidant SWAT team
* researchers have found that antioxidant levels in general may affect man prenancy outcomes besides fetal grouth, including birth weight, preterm deliveries, and preeclampsia.
Folate (folic acid) has been associated with a decrease in some birth defects, including neural-tube defects, anencephaly, myelomenin-gocele, meningocele, oral facial cleft, structural heart disease, limb defects, urinary tract anomaly, and hydrocephalus. You may not be familiar with all of these, but trust me, they’re a really great reason to make sure you get plenty of folate in your pregnancy diet!
As a pregnant woman you want to take 600 to 1,000 mcg per day.
Foods that are a good source of folate:
• Grains
• Spinach
• Lentils
• Chickpeas
• Asparagus
• Broccoli
• Peas
• Brussels Sprouts
IRON
• Women of childbearing age and pregnant women are at risk of having low iron levels in their blood.
• Iron is an essential part of your red blood cells, which are responsible for carrying oxygen from your lungs to the rest of your body.
•Suffering from low iron levels will slow the movement of oxygen around your body, making you feel fatigued and preventing you from pumping iron. ;-)
•During pregnancy, your iron requirements increase to support your new blood volume and the development of your baby’s blood cells
Foods high in Iron:
• Lamb
• Apricots
• Spinach
• Pumpkin seeds
CALCIUM
•Calcium requirements double during pregnancy. You’ll need about 1,000 mg of calcium a day. That’s about 3-4 glasses of milk.
•It is well know that calcium is important for healthy bones, and your baby is trying to grow 300 of them!
•Keeping your calcium levels up can help decrease your risk of developing preeclampsia (high blood pressure in pregnant woman).
•Calcium interferes with iron absorption, so try not to combine milk with your steaks, etc.
Foods high in Calcium:
• Yogurt
• Cheddar cheese
• Tofu
• Chia seeds
• Tahini
• Figs
VITAMIN D
•Vitamin D is calcium’s right-hand man in the body. Vitamin D improves the absorption of calcium in your body and improves your ability to use calcium to make bone.
•Vitamin D plays a rold in nervous system function and heart health
•Giving pregnant women vitamin D supplements could reduce the risk of their children developing multiple sclerosis later in life.
•You need about 400 IU of vitamin D a day.
Foods high in vitamin
• Salmon
• Sardines
• Milk
• Eggs
VITAMIN B6
•Also known as pyridoxine, this vitamin helps keep your energy levels up.
•Known to quell the nausea and vomiting that some women experience during the first trimester (or longer).
•Studies suggest that between 25 mg and 75 mg of vitamin B6 is needed to stop this queasy pregnancy complaint.
Foods high in vitamin B6:
• Paprika
• Red bell peppers
• Basil
• Leeks
DHA
•Docosahexaenoic acid (DHA) is an essential fat found primarily in fish
•Known to improve brain health.
•Babies whose moms consume more fish have been found in clinical trials to have higher IQs, better sleep patterns, and greater visual acuity.
•A study in the 90’s looked at links between diet during pregnancy and the health of the baby through childhood and beyond. Results so far indicate that eating higher fat fish like mackerel, sardines, anchovies, salmon, and tuna (about 300 mg of DHA a day, or 2 to 4 serving of fatty fish a week) during pregnancy leads to better language and communication skills.
•Reduces risk of developing postpartum depression.
Foods high in DHA:
• Mackerel
• Coho salmon
• Tuna
• Lamb
PROTEIN
*Protein is needed to create the hormones responsible for the miraculous changes happening to your body.
* Protein is the raw material for enzymes. Enzymes instruct cells to divide, grow, metabolize, and more.
VITAMIN A
* Another important nutrient that helps fuel your baby's growth.
* powerful antioxidant that can help protect the important process of cell division.
VITAMIN E
* another powerful member of the antioxidant SWAT team
* researchers have found that antioxidant levels in general may affect man prenancy outcomes besides fetal grouth, including birth weight, preterm deliveries, and preeclampsia.
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