Tags: zinc | magnesium | fish oil | pregnancy

Have a Healthy Pregnancy Naturally

By Friday, 20 January 2017 02:57 PM Current | Bio | Archive

Mothers tend to sacrifice during their lives to meet their children's needs, and a mother's body will give up its own essential nutrients to provide health and growth for her developing baby.

Unfortunately, the Standard American Diet is often so nutritionally deficient that even this sacrifice does not guarantee adequate nutrition for the unborn baby.

Fortunately, there are a number of tips that, if followed during pregnancy, can help both baby and mother stay healthy and vital.

Here are some nutrients women need to ensure a healthy pregnancy.

1. Zinc. Inadequate zinc is the most common and problematic deficiency during pregnancy. Zinc is critical for two reasons: 1) proper growth and 2) developing a healthy immune system for the baby. Studies suggest that inadequate zinc may even cause immune deficiency in the next generation (i.e., your grandchild) as well. Be sure to get at least 15 milligrams per day of zinc in your diet, which can be found in high protein foods such as meat and beans.

2. Folic Acid. Getting enough folic acid is critical both before and during pregnancy to help assure proper growth and to prevent birth defects. It is present in deep green, leafy vegetables. Women should get at least 400 to 800 micrograms per day.

3. Magnesium. Magnesium deficiency is routine in the American diet and can increase the possibility of high blood pressure and seizures during pregnancy, a condition known as eclampsia. To prevent this deficiency, take 200 milligrams of magnesium in the glycinate form daily. Whole grains, green leafy and other vegetables and nuts are good sources of magnesium. Taking the proper amount of magnesium a day also helps to decrease the leg cramps and constipation often experienced during pregnancy. In addition, magnesium is critical for more than 300 other body functions and will generally help you to feel a lot healthier.

4. B Vitamins. These are critical for energy, mental clarity, and to prevent depression. B vitamins have also been found to improve pregnancy related complications such as gestational diabetes. Taking 200 milligrams a day of vitamin B6 can improve the health of those women suffering from this form of diabetes. But please note that only women who develop gestational diabetes during pregnancy should take this high level of B vitamins, and should drop the level of consumption to 100 milligrams per day during the last month. For all other soon-to-be moms, take approximately 25 to 50 milligrams a day of B vitamins and plenty of vitamin B12 for normal nerve function.

5. Fish Oils. The human brain is made predominantly of DHA, an essential fatty acid found in fish oils. Perhaps this is why there is an old wives' tale about fish being brain food. Regardless, DHA deficiency is very common and it is critical that pregnant women get adequate fish oils so that their baby can develop healthy and optimal brain tissue. DHA may also decrease the risk of postpartum depression. Unfortunately, though, the FDA has raised concerns about high mercury levels in the same deep sea fish (salmon and tuna) that have the highest levels of these oils.

6. Calcium. Ideally, pregnant women should ingest 1,500 milligrams of calcium per day plus 400 to 600 units of vitamin D. It is best to take calcium at night (it helps with sleep) in the liquid, powdered or chewable form. Many calcium tablets are simply chalk and do not dissolve in the stomach, and therefore are not absorbed properly. Each cup of milk or yogurt contains 400 milligrams of calcium.

7. Iron. Approximately 18 to 36 milligrams of iron per day can be helpful. Interestingly, iron deficiency can sometimes cause infertility. And pregnant women who don't get enough iron are at risk for anemia, fatigue, poor memory and decreased immune function.

8. Water. Be sure to drink plenty of water. When pregnant, blood volume can increase about 30% and it is easy to become dehydrated. If your mouth or lips are dry, drink more! Adequate salt is also helpful in preventing dehydration (less so if you have problems with fluid retention).

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Mothers tend to sacrifice during their lives to meet their children's needs, and a mother's body will give up its own essential nutrients to provide health and growth for her developing baby.
zinc, magnesium, fish oil, pregnancy
Friday, 20 January 2017 02:57 PM
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