| A dietary guide for pregnant women… | | | | birth marks, stretch marks and anemia where as, in |
| During pregnancy, both mother and baby undergo | | | | babies; it helps in blood cell formation, and provides |
| immense changes, as a whole new life is taking shape | | | | resistance against jaundice. Some natural vitamin E |
| in side the mother's womb. In order to accommodate | | | | supplements are wheat germ, nuts, avocado, green |
| these changes, it is very essential to take an extreme | | | | leafy vegetables, eggs. This vitamin is required in quite |
| care of mother's diet & her nutritional requirements. To | | | | higher quantities i.e. around 15 mg daily. |
| have an easy delivery & a healthy baby, it is | | | | • Vitamin K |
| necessary that a mother should take proper food. It is | | | | Vitamin K helps in blood clotting in mother and also |
| important for her to realize that whatever she is | | | | protects the baby against hemorrhage. Sufficient |
| consuming is finally delivered to her baby & would | | | | supplies of vitamin K can be met by eating cauliflower, |
| reflect upon its overall development! | | | | eggs, and green leafy vegetables. Daily dietary |
| The amounts of vitamins and nutrients that pregnant | | | | requirement of vitamin K is around 90µg. |
| women should have in their diet are known as prenatal | | | | • Vitamin F |
| vitamins or prenatal nutrients. Prenatal vitamins consist | | | | This vitamin promotes healthy skin in mother and helps |
| of a variety of vitamins and minerals with the guidelines | | | | in kidney and brain development, and growth hormones |
| of daily intake requirements for certain nutrients, such | | | | in baby. Supplement sources includes fatty fish, nuts, |
| as folic acid (folate), calcium, iron, etc. one must be | | | | green leafy vegetables. |
| aware of the associated terminology like RDA and UL. | | | | • Calcium |
| • RDA: Recommended Dietary Allowance. i.e. | | | | One of the most essential elements required by both, |
| the recommended amount to maintain good health | | | | the mother and the baby, it is responsible for Healthy |
| • UL: Tolerable Upper Intake Levels i.e. the | | | | bones and teeth, & proper functioning of nerves & |
| highest amount an individual can take without | | | | muscles. Sources of calcium are Cheese, milk and milk |
| experiencing potentially harmful effects. | | | | products, shellfish, Brazil nuts, green vegetables. It |
| There are several vitamins and minerals essential to | | | | required in very high amounts, i.e. around 1000mg per |
| human beings that have been identified: | | | | day. |
| • Vitamin A | | | | • Iron |
| In mothers, vitamin A helps in the Lactation, in the | | | | Iron helps in RBC development, respiratory functions, |
| development of Placental membranes & hormones. | | | | and fights fatigue in mother and in baby also. Sources |
| Where as in baby it helps in the RBC and Fetal | | | | of iron are parsley, eggs, meat, almonds, apricots, |
| growth, development of visual, hair, skin, mucous | | | | vegetables. Daily recommendations are 27mg, and to |
| membranes, and also protects against infections. | | | | avoid anemia it should range from 60-120mg. |
| Some natural vitamin A supplements are milk, butter, | | | | • Magnesium |
| eggs, liver, fish, green fruit & vegetables. The RDA | | | | In mothers, Magnesium helps in providing energy and |
| requirements are 770µg a day. | | | | helps in labor contractions while in babies; it is |
| • Vitamin B | | | | responsible for cardio-cerebral & skeletal development. |
| In mothers, vitamin B helps in metabolism of fats, sugar | | | | Some of the ample sources of magnesium are |
| & protein. In baby, it helps in the cardiac development & | | | | cashew/brazil nuts, whole grains, seafood. Daily minimal |
| nerve function. It also helps protecting baby from | | | | recommendations for magnesium are ~350mg. |
| cerebral dementia. Some natural vitamin B | | | | • Potassium |
| supplements are green leafy vegetables, fruits, nuts, | | | | It helps in the fluid balance and regulation of acidity, for |
| grains, peas, etc. | | | | both the mother and the baby. Sources of potassium |
| • Vitamin C | | | | are dried fruits, vegetables and sunflower seeds. |
| In mothers, it is responsible for the growth of | | | | • Folic Acid |
| connective tissue, helps fights viruses, and absorbs iron. | | | | In mothers, it helps in the synthesis of DNA and RNA, |
| And, in baby, it helps in oxygen distribution, growth of | | | | RBC, bone marrow, antibodies while in babies; it helps |
| immune system, and teeth. Rich sources of vitamin C | | | | in the bone marrow development, spine formation & |
| are melon, citrus fruits, berries, carrots, peas, tomatoes | | | | cell division. Some of the rich sources of folic acid are |
| and many more. According to RDA, its daily | | | | dark leafy vegetables, nuts, seeds, & milk. The |
| requirement is 85 mg. | | | | recommended daily dosage is 600 µg. |
| • Vitamin D | | | | • Water |
| In mothers, this vitamin is responsible for teeth | | | | It carries the nutrients to the cells and carries their |
| development, and for calcium and phosphorus | | | | waste products away. It also helps in regulating the |
| absorption. And in baby it helps in skeletal development. | | | | body temperature of embryo. The daily requirements |
| Some natural vitamin D supplements are fish, organic | | | | are ~9 cups. |
| meats and eggs. Sunlight also helps in intracellular | | | | • Calories |
| vitamin D production. The RDA requirements are just | | | | Energy requirement varies during different trimesters |
| 5µg a day. | | | | of pregnancy. Energy is essentially required for tissue |
| • Vitamin E | | | | building & metabolic activities. |
| In mothers, this vitamin is responsible for healing post | | | | |