Author: Gaetane Ross
Pregnancy is a wonderful time in your life. It can also be very taxing and exhausting for your body, mind and spirit at times. But by nourishing your body with proper nutrition for pregnancy, you'll be energized, strong, and sharp, and ready to welcome your healthy and happy bundle of joy.
Beans and legumes are good sources of protein, fiber, calcium, iron, thiamine, and niacin. Make a big batch of beans when you have time and freeze them in small containers. Be careful with canned varieties, as they're usually higher in sodium and their nutritional value is a bit lower since they're processed using high temperatures. Soybeans provide more protein than any other bean or legume, making them a staple for either the vegan or non-vegan. Soybeans are rich in many nutrients, including calcium and iron.
Include plenty of whole grains like brown rice, quinoa, millet, and oats in your diet as they're a great source of fiber, minerals, protein and B complex vitamins. Buy the least processed grain types you can find, since many of the commercially prepared grains have had the nutritional and beneficial germ and bran removed.
Dark green leafy vegetables like kale, collard greens, watercress, and spinach are especially important while pregnant or lactating because they supply so many vitamins and minerals, including vitamins A and C, calcium, and iron. Dark leafy green vegetables also are rich in phytochemicals like beta carotene and lutein which protect against many forms of cancer. Vegetables from the cabbage family such as broccoli, Brussels sprouts, and cabbage are wonderful sources of vitamin A, vitamin C, and calcium. They are also rich in phytochemicals that have anticancer properties. Dark green leafy vegetables and cabbage family vegetables provide important nutrients that help to promote a plentiful milk supply for your baby.
Nuts and seeds are good sources of fiber, protein, minerals, and essential fatty acids. Be sure to eat flaxseeds, pumpkin seeds, almonds and walnuts to get omega-3 fatty acids, which are important for baby's brain and nervous system development as well as your own health. Nuts and seeds can be eaten raw or toasted, and work great in a salad made of dark leafy green vegetables.
Lastly, it's important to drink plenty of water, and make sure you're getting plenty of rest during this time. A well-hydrated, well-rested body will recover from childbirth quicker and will be ready to take on the challenges that life with a newborn baby brings with it.
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Pregnancy is a time of very unique nutritional needs: Begetting and nurturing of and giving birth to a new life is one of the most beautiful and meaningful experiences in the life of a woman. While pregnant a woman has to take care of her own body as well as she has to eat responsible so that the growing baby gets what it needs.
There is just no alternative to a diet of healthy natural food, but even the best diet might need some support in form of specific vitamins during pregnancy. The prenatal care must include a balanced diet that has all the needed vitamins and minerals.
Fruits, vegetables, milk products and whole grain staples are extremely important to eat during a pregnancy. Craving for junk and fast food should be controlled for the sake of both the mother and the baby. For protein requirements one could look for lean red meat, poultry, fish and beans which are of low-fat content or if vegetarian consume eggs and tofu. Just make sure to keep all meat and dairy organic.
Vitamin A is one of the more important vitamins needed during gestation and lactation. Vitamin A helps the process of cell differentiation and immunity building. Severe vitamin A deficiency can cause fetal death, night blindness, and congenital defects. Overdose of synthetic vitamin A intake can also result in serious health problems so its best to get your Vitamin A from food sources. A weekly supplementation of 2500 IU is safe during gestation. Beta carotene is safer as it is converted into vitamin A as much is needed. Vitamin A rich food like animal liver can be ingested occasionally and safely during pregnancy and lactation.
Make sure that your supplement contains at least 800 to 1000 mcg of folic acid. Most breads and cereals are fortified with this essential acid which prevents neural tube defects such a spina bifida. If you were not taking a supplement while trying to conceive then please make sure to get adequate folic acid the second you suspect you may be pregnant.
Vitamin D is important for strengthening of the bones of the fetus. Vitamin D helps absorb calcium from food. The great thing about Vitamin D is that you do not have to eat special food. Just get 10-15 minutes of sunshine a day (without sunglasses or sunscreen). You can also take a teaspoon of Cod Liver Oil a day during the winter months if you live in a northern region.
A deficiency in Vitamin C can lead to osteoporosis in adults or fractures in the children.Vitamin C also helps absorb iron which is needed for the production of red blood cells in the blood.
It is the dream of every mother is to give birth to a healthy child. The health of the child depends largely on the prenatal and postnatal care. During gestation the foundation of the child's future is laid in the mother's womb. The child's immunity, proper formation of vital organs like brain and heart depends on the health condition of the expectant mother. Deficiency or over dose of vitamins can cause serious congenital complications. Proper guidance from the family health provider or a specialized doctor is of great importance for a fetus to form in to a healthy baby.
Author: Christoph Puetz
About the author: Chris Puetz is a parent since April 2005. The experience of raising a little child is incredible. Chris is sharing the parenting knowledge and pregnancy advice.
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