subject: A Good Diet for Pregnancy Contains Key Nutrients [print this page] A Good Diet for Pregnancy Contains Key Nutrients
When you are pregnant, you need a variety of vitamins and minerals to nourish your unborn baby. Protein, iron, calcium, folic acid and omega-3 are among the most important nutrients. If you don't get enough of these key nutrients, your fetus may not develop as healthy as he should.
Iron and Protein During Pregnancy
Iron is important to help form the hemoglobin that transports oxygen to the cells in the body. When you do not get enough iron in your diet, your fetus will take what he needs from your reserves and leave you without enough iron to support your own needs.
When your iron reserves get too low, you can suffer with iron-deficient anemia. This condition can cause extreme fatigue, weakness, dizziness, headaches and problems regulating your body temperature.
During pregnancy, your blood volume increases and so does your need for iron. For this reason, make an effort to fill your diet with iron-rich foods like green vegetables, lean meats, beans, lentils, and pumpkin seeds.
Your doctor will test your blood at least twice during pregnancy to make sure you have enough iron to meet your needs. If your iron level is low, your physician may suggest that you take iron supplements to help.
Pay special attention to your protein intake during the second trimester of pregnancy. During this time, your fetus is growing rapidly and proper protein intake is important for the healthy formation of fingers, toes, muscles, internal organs, skin, hair and nails.
Foods that are rich in protein include fish, raw nuts, nut butters, poultry, whole eggs, beans and lean beef. To ensure you get the protein you need in your pregnancy diet, add a source of this nutrient to each of your meals.
Folic Acid and Omega-3 in a Pregnancy Diet
Folic acid reduces the risk of a neural tube defect called spina bifida. Spina bifida is a condition that causes the spine not to close all the way prior to birth. This birth defect can cause varying degrees of paralysis, mental retardation and incontinence.
Spina bifida typically develops during the first few weeks of pregnancy. For this reason, experts recommend all women of childbearing age incorporate healthy sources of this nutrient into their daily diets. Foods that contain folic acid include green leafy veggies, citrus fruits, raw nuts and beans.
Omega-3 is important for your baby's brain, retina and nervous system to develop properly. If you don't get enough of this nutrient, your baby will take what he needs from your stores and leave you deficient. Being deficient in omega-3 during pregnancy has been linked to preterm labor, postpartum depression and low birth weight.
Your body cannot make omega-3, so it's important that you get this nutrient from the foods you eat particularly during the last trimester when your fetus is developing most of his brain system.
Fatty fish like anchovies, salmon, pilchards, mackerel, sardines and herring provide the richest sources of omega-3. If you don't like fish, you can also get this nutrient from organic eggs, flaxseed oils, dark green vegetables and walnuts. You can also take omega-3 fish oil supplements.
Calcium in a Pregnancy Diet
Calcium is important during pregnancy to help your baby develop a strong skeletal frame. When you fail to get enough of this nutrient in your diet, your fetus will pull the calcium from your bones and leave them weak.
When your bones are in a weakened state, it increases your risk for breaks, fractures and osteoporosis. Foods that contain calcium include green beans, broccoli, salmon, hazelnuts, almonds, oranges, black beans, cauliflower, cabbage and okra.
Healthy nutrition is not an option when you're expecting. A good pregnancy diet will give your baby all of the omega-3, calcium, iron, protein and folic acid he needs for healthy development.
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