It is of no surprise that whatever a mother to be eats during pregnancy will directly impact the unborn baby. Hence, it is important to watch what you eat and ensure whatever your consuming will have a positive effect on the development of the unborn baby. Although most women are worried about their weight gain during pregnancy, it is not the best time to go on diets that will starve your body since starving yourself equals starving your baby to be. But, it is a good time to minimize the consumption of junk foods, refined carbs, sweets, fatty food etc.
Some of the nutrients that are important for the development of your baby during pregnancy are listed below:
Iron
Iron is vital for the circulation of the red blood cells. It is even more important during pregnancy as the red blood cells are increased during pregnancy. Hence, it is important to increase the intake of iron during pregnancy. Health Canada recommends, consuming multivitamin that contains 16 to 20 mg of iron. Lack of iron may need to maternal anemia, premature birth, low birth weight and perinatal infant mortality. Some food items that are high in iron are spinach, soy products, beef, dried fruits etc.
Calcium
Calcium is important during pregnancy to meet the needs of your growing baby. It aids in building strong bones, teeth, heart, nerves, muscles and to aid in blood clotting abilities and maintaining a normal heart rhythm. Daily calcium intake of 1000mg is recommended during pregnancy. Some of the food items that are high in calcium are milk and milk alternatives (yogurt, cheese), fortified juices, dark green vegetables (broccoli, kale, spinach etc.) and fish with soft bones (salmon, sardines etc.).
With the consumption of calcium it is also important to intake vitamin D as it aids the body to use calcium effectively.
Folic Acid
Folate is a B vitamin that is essential for spine, brain and skill development of the unborn baby. Health Canada recommends consuming a multivitamin that has 400mcg of folic acid during pregnancy. Lack of folic acid during pregnancy may lead to Neural tube defects in the baby. It is actually recommended, that women start taking multivitamin containing folic acid three months prior to becoming pregnant. If your pregnancy was unplanned then it is important to start taking multivitamins high in folic acid as soon as you find out about your pregnancy. Some food that are high in folic acid are lentils, romano beans, black beans, okra, white beans, asparagus, spinach etc.
