Health and Fitness Hints

Vitamin and mineral needs generally increase during pregnancy, especially the need for the B-vitamins, iodide iron and calcium. Extra needs for folate, iron and calcium are the most difficult nutrients for pregnant women to satisfy. These, then, should be the focus of the diet planning. The extra prenatal needs of B-vitamins (30%), folate (50%), B-6 (45%) can achieved through either dietary sources prenatal supplements or a combination of both. The use of supplemental folate is advised. The reason is that folate supplements have been used in studies and has shown to be effective in reducing neural tube defects.

Ideally, women should begin folate supplements 8 weeks before conception. Meeting folate needs during pregnancy maybe problematic for women who have taken oral contraceptives for long periods can inhibit folate absorption. Extra iodide is needed to prevent during pregnancy women from developing goiter. Increased iron intake is needed for the synthesis of extra hemoglobin during pregnancy and to provide extra stores for the fetus. Vitamin C supplements will help to increase iron absorption. Additionally, essential fatty acids from fish oil supplements or foods such as walnuts, leafy greens, pumpkin seeds, etc.

Overall, although women may have a natural instinct to consume the right foods in pregnancy, humans have far removed from living buy instinct that relying on our desires is risky. Nutritional counseling on good food choices and appropriate nutritional supplements is a more reliable. One approach to a diet that could support a successful pregnancy is based on the Food Guide Pyramid. This approach should include specific servings of foods that supply extra vitamins, minerals and other nutrients to meet the many needs during pregnancy.

A second approach is to use prenatal vitamin and mineral supplements especially formulated for pregnant women. Many women during pregnancy are not willing to change their diets to meet the increased nutrient needs. They may found it is easier for them to take prenatal supplements than to discuss diet changes. Prenatal supplements include all the critical nutrients for pregnancy. Women who are practicing vegetarians (vegans) they must carefully plan a diet that includes sufficient nutrients to meet the needs associated with pregnancy. The amounts provided by typical prenatal supplements should in most cases suffice.

prenatal supplements

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