Having the right nutrition during pregnancy could mean the difference between having a most enjoyable experience or being plagued with unpleasant symptoms.
Consider some of the problems that could arise during pregnancy and what foods you can eat to make a difference:
Having the right nutrition during pregnancy is more important than ever. To ensure the health of both
mother and baby it's essential to have a healthy diet high in nutrients and fibre and low in bad fats and
cholesterol.
Junk food is never good at any time of life, but you want to avoid it in your
pregnancy diet. Also fried foods or too much coffee are not ideal.
The following nutrients should
be included in any healthy nutrition during pregnancy:
Iron - 30 mg daily -to be taken with 100 mg of vitamin C for better absorption. Extra iron is needed
during pregnancy. If you take iron supplements make sure to increase fibre intake as they can cause
constipation.
Protein supplement - A lack of protein has been linked to birth defects. Use
proteins mainly from a vegetable source, such as soy.
Quercitin - 500 mg daily - a
valuable bioflavonoid that promotes proper circulation.
Vitamin B complex - 50-100 mg
daily - to prevent deficiencies.
Folic acid - 400 mcg daily. Adequate levels of folic acid
reduce the chance of birth defects such as spina bifida. It's recommended for women throughout the
childbearing years and especially in the first 6 weeks of pregnancy. Since most women don't know they've
conceived until several weeks afterward, the best way to prevent birth defects is for women who are planning
to become pregnant to have an adequate supply of this nutrient at all times. Folic acid also helps alleviate
hemorrhaging in childbirth and improves milk production.
Vitamin C with bioflavonoids -
2,000 - 4,000 mg daily in divided doses - Larger doses taken before delivery may help reduce labour
pain.
Zinc - 15 -25 mg daily - do not exceed 75 mg daily. Insufficient zinc intake may be
a cause of low birth weight.
Acidophilus capsules to provide the necessary "friendly"
bacteria to prevent candidiasis (yeast infection), protect the baby at birth and ensure proper assimilation
of all the other nutrients.
Calcium - 1,500 mg daily - necessary for formation of healthy
bones and teeth. May prevent hypertension and premature birth. To be balanced with magnesium - 750
mg.
Carotenoid complex with beta-carotene - 10,000 IU daily - precursor of vitamin A.
Caution: Do not substitute vitamin A for beta carotene. Excessive intake of vitamin A during pregnancy has
been linked to birth defects, such as cleft palate, heart defects and other congenital defects. Foods rich
in vitamin A (such as liver) may also cause problems. Foods containing beta-carotene, however, are not
harmful because the body converts beta-carotene to vitamin A only as needed and not in amounts that may be
toxic to the body.
Co-enzyme Q10 - helps the body convert food to energy, enhance
circulation and protect the heart.
Kelp - rich in necessary minerals and vitamin
K.
Multimineral and trace mineral complex - for optimal health and to provide a balance of
nutrients needed for fetal development.
Vitamin D3 - 1,000 IU daily - needed for calcium
absorption and bone formation.
Vitamin E - 400 IU daily - premature and low birth weight
infants are often deficient in vitamin E. Use d-alpha-tocopherol form. Caution: Do not take vitamin E during
the last month of pregnancy.
Vitamin K or alfalfa - to prevent excessive bleeding.
Some herbs can also be part of the right nutrition during pregnancy.
Generally speaking, it's important to use caution when taking any herbs during pregnancy, especially in the first twelve weeks.
The following herbs have been used without problems, but consult your doctor before taking any of them if
you have any doubts.
Alfalfa is a good source of vitamins and minerals, especially vitamin
K, which is essential for normal blood clotting.
Blue cohosh, false unicorn root
and squaw vine are beneficial taken in the last four weeks of pregnancy. They help to prepare the
body for an easier birth and aid contractions. Caution: These herbs should not be taken in the first two
trimesters of pregnancy.
Burdock root, dandelion, ginger and nettle help to enrich
a mother's milk.
Red raspberry leaf tea helps the uterus contract more effectively.It also
helps to enrich the mother's milk. Drink no more than 1 cup per day until the last four weeks of pregnancy.
Then drink 1 quart/litre daily.
St.John's wort and shepherd's purse help uterine
contractions at birth.
Some herbs to avoid during pregnancy are: aloe vera (internally),
angelica, arnica, barberry, black cohosh, bloodroot, cat's claw, dong quai, ephedra, feverfew, ginseng,
goldenseal, lobelia, sage, saw palmetto, turmeric.
Having considered the right nutrition during pregnancy now you may want to look at some specific problems that can arise and what foods to eat for each one of them:
If
you want to know all there is to know about pregnancy and have all your
questioned answered have a look at this great website Pregnancy Friend by Jo Walker.
References:
1)Balch, P., CNC, (2000) Prescription
for Nutritional Healing: A Practical A-To-Z Reference to Drug-Free
Remedies Using Vitamins, Minerals, Herbs & Food Supplements, New York: Avery.
2)Pizzorno, J. E., Murray, M. T., Joyner-Bey, H., (2008) The Clinician's Handbook of Natural Medicine, St. Louis, Missouri, USA:Churchill Livingstone.
Go to Foods' Healing Power Homepage from Nutrition During Pregnancy page
Nutrition during Pregnancy - What to Eat for a Healthy Pregnancy
What to Eat When Problems Arise:
Anemia in Pregnancy - Healing Foods for the Anemia Diet
Natural Cures for Bladder Infections in Pregnancy - Foods to Avoid and Foods to Eat
Pregnancy Gingivitis - Causes of Bleeding Gums during Pregnancy
Constipation during Pregnancy - Which Foods to Eat
Heartburn during Pregnancy - Healing Foods to Relieve Heartburn
How to Relieve Morning Sickness in Pregnancy
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