Nutrition Guidance during pregnancy part 1

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Nutrition Guidance during pregnancy part 1

  • Vitamins are vital.
  • Vitamin B, C & K need to be replenishing daily
  • Vitamin A, D & E are fat soluable which are stored in our body. We need to keep the levels maintained but they are not as important as the water soluables; B, C & K vitamins.

Vitamin A–  Vital for growth of the baby.

Vitamin A plays an important role in his/hers visual and hearing development, as well as healthy skin and strong immune system.  Optimum level is 2,275mcg

Best food sources: carrots, watercress, cabbage, squash, sweet potato, melon, pumpkin, mangoes, tomato, broccoli, apricots, papayas, tangerines and asparagus.

Vitamin B-

Creates new blood cells for your growing baby and is key for brain development and cell division. Vitamin B6 is essential for the baby’s developing nervous system. B12 and folic acids helps prevents birth defects such as cleft palate and spiane bifida.

Aim to eat-

20-25mg of B1, B2,B3 and B5

50mg- B6, B12 & biotin

600mg- folic acid

Best food sources: Watercress, mushrooms, cabbage, cauliflower, broccoli, alfalfa sprouts, squash, Tomato (B1, 2, 3,5,6 & biotin), chicken & Salmon (B3), Sardines, lamb, eggs and cottage cheese (B12), banana’s (B6), nuts and seed (folic acid)

Vitamin C-

Essential for the formation of collagen, helps protective membrane surrounding your baby strong. Collagen also keeps your bones, skin & joints firm, and helps to keep skin supple, which is vital for preventing stretch marks.

1500-2000mg is optimal- RDA

Best food sources: Peppers, watercress, cabbage, broccoli, cauliflower, strawberries, lemons, kiwi fruit, peas, melons, oranges, grapefruits, limes & tomatoes.

Vitamin D-

Key for the baby’s growth; bone development and the formation of the tooth enamel. Also, keeps your bones strong and healthy.

120mcg with 60mcg from supplement

Best food sources: Herring, mackerel, salmon, oysters, cottage cheese, eggs.

Vitamin K

Vital for blood clotting.

Best food source: Cauliflower, Brussels sprouts, lettuce, cabbage, beans, broccoli, peas, watercress, asparagus, potatoes.

Vitamin E-

Protecting cells. Helps oxygen to the cells and protects the vital RNA & DNA from damage which could result in congenital defects for your baby. It also speeds up wound healing and helps to keep skin supple. It’s particularly useful if you give birth by caesarean section.

How much?- Optimum level is 270mg per day

Best food sources: sunflower seeds, peanuts, sesame seeds and other ‘seed’ foods- beans, peas, wheatgerm and sardines, salmon & sweet potatoes.

Calcium– 1200 mg per day

Best food Sources: Swiss cheese, cheddar cheese, almonds, parsley, dried prunes, pumpkin seeds, cabbage.

Chromium

Balancing energy levels. Helps to normalise hunger and reduce cravings. It also helps to improve life span, stimulates liver formations of important fats, helps protect DNA & RDA.

Intake- 50mcg- supplemented 20mcg

Best food sources: Wholemeal bread, rye bread, potatoes, wheatgerm, green peppers, eggs, chicken, apples, butter, parsnips.

Iodine-

Recommendation is increased when pregnant because it helps to maintain your thyroids hormones, which are crucial for healthy development of your baby’s brain and nervous system.

RDI- 150mcg- 50mcg from supplement.

Best food sources: Haddock, mackerel, cod, yoghurt, cheddar cheese & chicken.

Iron-

Preventing anaemia.

Best food sources: pumpkin seeds, parsley,  almonds, dried prunes, cashews, raisons, brazil nuts, walnuts, pork and sesame seed.

Selenium

Antioxidants help to protect against free radicals and cancer- causing substances, which can interfere with your baby’s development. It also reduces inflammation, stimulates your immune system to fight infection.

Best food sources: mushrooms, herring, cottage cheese, cabbage, courgettes, cod and chicken.

Zinc

Plays the biggest role in the reproduction process. It’s needed for hormone balance, development of sperm and egg, successful fertilisation and for all areas of your baby’s growth.

Requirements- 20 mg a day

Best food sources: Ginger root, lamb chops, haddock, shrimps, turnips, brazil nuts, egg yolk, wholewheat grain, rye, oats, peanuts and almonds.

By | 2012-10-15T10:38:59+00:00 October 15th, 2012|Uncategorized|0 Comments

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