Aside from taking supplements, knowing the right foods to eat when pregnant is the best way to have a healthy baby. All the nutrients and vitamins from the foods that the mother consumes are essential for the development of the baby’s teeth, bones, vital organs and blood supply. The most important nutrients that an expecting woman must take are folate, iron, calcium and some essential vitamins. Hence, a pregnant woman must be aware of the important nutrients that she has to take while pregnant and the foods that are rich in these nutrients.
Folate or folic acid is a type of Vitamin B that is very important during the early stages of pregnancy and even prior to conception does eggplant have protein. Folate is responsible for cell growth and tissue formation for the baby as well as reducing the risk of birth defects like neural tube defect. Folate is largely present in many green leafy vegetables like spinach and kale. Some fruits and nuts also contain folate as well as orange juice. Pregnant women or those who want to get pregnant can eat folate-enriched grains like breakfast cereals, rice, breads and pastas.
A woman needs iron in her body during pregnancy more than ever since her blood supply expands during pregnancy and she is nurturing a baby whose blood volume is continuously increasing. A pregnant woman must have adequate intake of this mineral throughout her pregnancy and she can source iron mostly from animal sources. Iron-rich sources include beef, shrimp, clams, turkey, mussels and liver. Those who are vegetarian can get iron from lentils, cooked beans and iron-enriched breakfast cereals and pasta.
Foods to eat when pregnant also include calcium-rich foods for the baby’s teeth and bone development. This mineral is largely present in dairy products like milk, preferably skimmed milk, yoghurt, ice cream and cheese. For those who are vegetarians, alternative sources of calcium include soya, tofu, dried beans and dark green vegetables. There are also many calcium fortified foods in the market that women can take to supplement their calcium intake.
Lastly, there are certain vitamins that are very important for the baby’s development. These vitamins include Vitamin C, D and some B vitamin complex. Vitamin C is necessary for calcium absorption and tissue repair for the baby. Vitamin D also helps in making sure that calcium will be adequately absorbed by the body. There are also some Vitamin B that is important for the baby’s development like Vitamin B6 and B12. This Vitamin B complex is found in beans, lean meat, nuts, eggs, fish, milk, yoghurt and fortified foods.
Many people underestimate the high importance of potassium in their diets. In reality, potassium plays a large and important role in maintaining the proper function of many essential bodily organs. Most studies show that the recommended daily dosage of potassium for adults is between 2,000mg and 3,000mg. Individuals who do not get enough potassium in their daily diet may experience serious bodily side effects such as fatigue or weakness, muscle cramps or twitches, anxiety, memory loss, and even heart deterioration. Potassium is an essential nutrient the body needs to regulate blood pressure and to ensure the proper function of the heart, brain, and other organs. If you are a parent, it is your duty to make sure that your child eats enough potassium rich foods to reach their adequate daily dosage to remain healthy, but how can you get them to eat foods rich in potassium?
There are many potassium rich foods which your child probably already enjoys. Fruits like bananas, oranges, peaches and cantaloupe as well as vegetables like potatoes, tomatoes, and broccoli are all great sources of potassium rich foods. There are also several protein sources of potassium like poultry, beef, sunflower seeds, and peanuts which can help your child reach the adequate daily dosage. In order to get your child to eat enough potassium rich foods it is important to cook balanced meals and to offer healthy snacks. By giving your child a banana as an after school snack, you can not only keep them from eating something unhealthy like potato chips but you are also making sure they get some potassium in their diet. If your child is older, it may also be a good idea to explain to them the importance of getting enough vitamins, minerals and nutrients in their diet. If your child understands that eating certain foods can keep them healthy, they may be more interested in eating them. Potassium supplements are available in 99mg tablets, but you should consult your pediatrician before giving them to your child to be sure they are safe. Some people have difficulty digesting these supplements and experience stomach problems as a result There are many ways to make sure that your child eats enough foods rich in potassium – all it takes is a little dedication and sometimes a little creativity. Aren’t your children and their health worth a little bit of extra effort on your part?