Pregnancy Diet Rich In Iron
Everything you eat while you're pregnant will have an impact on your unborn baby's health. Eating pregnancy foods that are rich in calcium, folic acid, iron and omegs-3 fatty acids will help you reduce nutritional deficiencies so you can give birth to a healthy baby.
Foods That Contain Iron and Folic Acid
Iron is important for the formation of hemoglobin and to transport oxygen to the cells. Iron also helps regulate the body temperature. Your baby relies solely on you to provide him with enough of this mineral to meet his nutritional needs.
When your body is deficient in iron you may be sluggish, weak, pale, and have cold hands and feet. Eating foods like organic beef, pumpkin seeds, green vegetables and lentils will help you get the iron you need to maintain your health during pregnancy.
Folic acid is one of the most important nutrients to have in your body during the early stages of pregnancy. Being deficient in this nutrient can put your baby at risk for a condition known as spina bifida. When a baby is born with this condition, his spine is not closed and the exposed nerves can lead to paralysis, retardation, and loss of bowel and bladder control.
Spina bifida usually develops within 28 days after conception. This is why many experts recommend women start taking folic acid before they get pregnant. Prenatal vitamins will usually contain all the folic acid you need, however, it is still important to eat foods that contain this nutrient. Folic acid rich foods include green leafy vegetables, oranges, beans and nuts.
Foods That Contain Calcium and Protein
When you are pregnant, eating foods that are rich in calcium is essential for the healthy development of your baby's bones. Getting enough of this nutrient is also important for you to maintain your own bone strength.
Some calcium-rich foods to include in your pregnancy diet include green beans, black beans, broccoli, cabbage, black beans, chickpeas, okra, cauliflower, oranges, salmon and hazelnuts. Drinking raw milk is also a good way to get calcium in your pregnancy diet, but your body will absorb the calcium from vegetable sources more efficiently.
Protein is important during the second trimester of pregnancy because your baby needs the amino acids to help him build his muscles, organs, fingers, hair, toes and nails. Foods that are rich in protein include salmon, natural beef, organic eggs and raw nuts.
Foods that contain Omega-3 Fatty Acids
Omega-3 fatty acids are important for the healthy development of your baby's brain, nervous system and retinas. If you don't get enough of this nutrient in your body during pregnancy, it can put your baby at risk for nerve damage, cognitive delays and vision problems.
Adequate intakes of folic acid can also reduce the risk of preterm labor, preeclampsia and postpartum depression. Babies who are exposed to folic acid in the womb are less likely to have behavior difficulties and developmental issues when they get older.
Eating seafood with low levels of mercury is an excellent way to get folic acid into your diet during pregnancy. Some safe seafood choices include anchovies, salmon, caviar, ocean perch, freshwater trout and sardines.
You can also get omega-3 from flaxseed oils, organic eggs, walnuts, dark green vegetables and fish oil supplements. Do not take any omega-3 supplements without clearing it with your doctor first.
When you are pregnant, you need special nutrition to help support the new life inside of you. Eating plenty of pregnancy foods that are rich in folic acid, iron, calcium, protein, and omega-3 will give your unborn baby the nutritional boost he needs to flourish.