Essential nutrients For a Healthy Pregnancy
When you are pregnant, anything you eat will become food for your fetus. A study showed that nutrition during pregnancy significantly affects the health of the short term and the long term. In addition to the proper type and amount of protein, carbohydrate and fat, micronutrients such as vitamins, minerals and phytonutrients (naturally occurring chemicals found in many plant foods) that are essential for healthy fetal development.
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| 10 essential nutrients For a Healthy Pregnancy - |
Here are ten essential nutrients for a healthy pregnancy and recommended for you:
1. Vitamin A
Vitamin A is essential for renal, cardiovascular and pulmonary health, immune system and the production of red blood cells. The recommended daily consumption for pregnant women is 770 micrograms, good sources include eggs, milk, cheddar cheese, dark green vegetables, pumpkins, sweet potatoes, and carrots.
2. Vitamin B12
It is very important for the production and metabolism of amino acids, which are organic compounds that make up the protein and is key for growth, repair and a host of other body functions. In addition, B vitamins help the production of energy from fat and protein synthesis, hemoglobin, pancreatic function and prevention of neural tube defects. The RDA for pregnant women is 2.6 micrograms, good sources include clams, crab, sardines, salmon, beef and nonfat yogurt.
3. Vitamin C
Vitamin C is an antioxidant vitamin. Protect against toxins that come from the environment, vitamin C is needed for optimal brain development and immune function. The RDA for pregnant women is 85 milligrams, good sources include peppers (especially red and yellow), guava, orange juice, papaya, strawberries, broccoli, and cantaloupe.
4. Vitamin D
It is important for mothers and babies get the vitamin D intake, baby vitamin D deficiency will increase the risk of bone disease. So pregnant women are advised to consume fish oils, salmon, tuna, shrimp, and vitamin D fortified milk, soy milk and orange juice also.
5. Vitamin K
Vitamin K is needed for blood clotting and normal cell growth, as well as the prevention of osteoporosis and heart disease. The RDA for pregnant women is 90 micrograms, good sources include raw kale, radish, parsley, spinach and soybeans
6. Calcium
Calcium is an essential nutrient in the formation of bones and teeth and support the proper function of the blood vessels, muscles, nerves, hormones and more. The RDA for pregnant women aged 19 and older is 1,000 milligrams, good sources include cheddar cheese, milk, yogurt, tofu, white beans, bok choy, kale and broccoli.
7. Folic
Help arrange the amino acids, supports the formation of DNA and RNA, preventing nerve tube defect and support the pancreas, cells of the kidneys and the brain. The RDA for pregnant women is 600 micrograms, good sources include lentils, beans, spinach, and orange juice
8. Iron
Iron is essential for the transport of oxygen, energy production, immune cells and more. Pregnant women are transferring some iron to the fetus during the third trimester, so that iron is very important towards the last months of pregnancy. The RDA for pregnant women was 27 milligrams, good sources include tofu, soy beans, beef tenderloin, spinach and beans.
9. Magnesium
Play a role in many functions, including the production of energy from carbohydrates and fat, bone, structural integrity of the cell membrane and chromosomes, muscle contraction, nerve impulses, heart rhythm and control of blood pressure and blood sugar. The RDA for pregnant women aged 19 to 30 are 310 milligrams, for women aged 31 and older is 320 milligrams. Good sources include pumpkin seeds, spinach, radish, soybean, pea green, salmon, sunflower seeds.
10. Zinc, such as magnesium
The key to several functions including the kidneys, heart, pancreas, nerves and immune system. The RDA for pregnant women is 60 micrograms per day. Recommended sources include oysters, crab, salmon, shrimp, sunflower seeds, brown rice and eggs.
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