3 essential vitamins and nutrients to be a healthy mum: (and where to get them)

While many of us may not have given a second thought to filling up on fast food once upon a time, when you’re eating for two you’ll look at food in a different way. The culinary world can be confusing when you’re expecting, but luckily there is plenty of advice available. Here are some of the essential nutrients that should make it into your diet.

Folic acid

This B vitamin can help to prevent your baby from developing certain defects such as spina bifida, which can lead to partial paralysis; limb defects; and cleft palate. But as well as helping your baby to develop healthily, folic acid will help to boost your own healthy red blood cells, and help to avoid a certain type of anaemia.

folic_acid_foods_iStock_000011557346Small-615x409

Where to find it: Dark green leafy vegetables, beef extract, wholegrains, oranges and pulses. A supplement of 400mcg is recommended when you start trying for a baby, and for the first trimester of your pregnancy.

This article features some more information on why folic acid is good during pregnancy.

Vitamin D

Like with folic acid, a 10mcg supplement of vitamin D is recommended while pregnant, and also while breastfeeding. A lack of vitamin D can cause problems with bone development, as the vitamin regulates the amount of calcium in the body. For children, a lack of vitamin D can lead to rickets and soft bones.

Vitamin-D-rich-foods

Where to find it: Oily fish, meat and eggs. Vitamin D is also often added to cereals. Sunlight is the best source, but you don’t need to stay out in the sun for as long as it takes to get a suntan – make sure you use appropriate sun protection.

This article explains how research has found that vitamin D might help babies to develop healthy, strong muscles.

Iron

A lack of iron can lead to anaemia (very common in pregnant women) and a dip in energy levels. Iron helps to make haemoglobin, which aids in carrying oxygen around our bodies. You’ll need to consume more iron than usual while pregnant – around 14.8mg per day is recommended – but a supplement isn’t always necessary as long as you eat an iron-rich diet.

iron-rich-foods-19497368

Where to find it: Dark green leafy vegetables, lean meat and dried fruit. Peanuts are also a good source, and should be find to eat as long as they are part of a healthy balanced diet, unless advised otherwise by your doctor.

Take a look here to find out how iron can help to reduce the chances of having a small baby.

Foods to avoid

There are certain foods that aren’t good for pregnant women or their babies. Here are some foods that can be dangerous:

· Certain types of cheese

· Liver

· Raw or partly cooked eggs

· Caffeine

· Cured meats

· Raw shellfish

· Herbal teas

To find out more, click here.

About The Author

This article was written by Jesse from http://Seven-Seas.com. Jesse is a nutritionalist and loves writing and learning about health. He enjoys helping customers to better understand their nutritional needs and choose the right (natural) supplements to help with that goal.

Collaborative Guest Post