Diet during pregnancy .. elements to focus on

If you eat a healthy diet during pregnancy, the growth and development of your child will improve. Read more about the most important nutrients you need and their sources. The most important principles of healthy dining room remain the same during pregnancy, eating lots of fruits and vegetables, whole grains, fat -free protein and healthy fats. But there are some nutrients that deserve special attention during pregnancy, and here are most important. Falls and folic acid folate are vitamin B species that help prevent serious problems affecting the growth of the brain, and the spinal cord (nerve tube defects). The artificial form of the perfect in nutritional supplements and reinforced foods is called folic acid. It has been proven to contain folic acid nutritional supplements, limiting the risk of premature birth and the birth of a minus weight. The necessary dose: 400 micrograms per day folate, folic acid before pregnancy occurs, from 600 to 1000 microgram folate, or folic acid daily during pregnancy. Good sources: Breakfast pills, which are improved by sources rich in folic acid. It is also good sources of natural folate leafy vegetables with dark green, sour fruits, dried legumes, peas and lentils. In addition to taking healthy nutritional options, it is possible to take vitamins taken daily during pregnancy – the perfect start to take it at least three months before pregnancy – to ensure that you get enough of this basic element. Every woman who thinks about pregnancy must take a nutritional supplement that contains folic acid daily. Calcium to strengthen the bones that you and your child need calcium to strengthen bones and teeth. Calcium also supports the health performance of the periodic, nerve and muscle system. The required quantity: 1000 mg per day; Teenagers pregnant women need 1300 mg per day. Good sources: Milk derivatives are the best calcium sources in terms of absorption. It contains the nutritional sources of calcium that do not contain broccoli and cabbage milk. One of the sources rich in calcium is also many fruit juice and breakfast. Vitamin D increases the strength of the bone. Vitamin D works with calcium to help build your child’s bones and teeth. The amount you need: 600 International Units (IU) per day is good sources: fatty fish, such as salmon, is a good source of vitamin D, and other options are reinforced milk and orange juice. Protein to improve protein growth is needed for the growth of your child during pregnancy. The amount you need: 71 grams a day Good sources: The meat is light fat, poultry, seafood and eggs rich protein sources. Other options include legumes, peas, nuts, grains and soy products. Iron to prevent anemia from using iron to produce hemoglobin. The hemoglobin is a protein found in red blood cells, which is responsible for connecting oxygen to the tissue of the body. During pregnancy, a woman needs twice the amount of iron that a non -pregnant woman needs. Your body needs this iron to produce more blood that produces oxygen in turn. If you do not have enough iron, or do not get enough iron during pregnancy, you may have anemia due to iron deficiency. You can get headaches or fatigue. The resulting iron deficiency anemia also increases the risk of premature birth, and your child is born with a minus weight, as well as your postpartum depression. The amount you need: 27 mg a day Good sources: Red meat is light fat, poultry and fish good sources for iron. There are other options that include iron -rich breakfast, such as breakfast, legumes and vegetables. Usually the vitamins taken before birth contain iron. In some cases, your healthcare provider may recommend a separate food supplement containing iron. In addition, the iron in animal products, such as meat, is easily absorbed. To improve iron absorption of vegetable sources and nutritional supplements, eat it with food or drinks containing a high percentage of vitamin C, such as orange juice, tomato juice or strawberry. If you take iron supplements with orange juice, avoid calcium -rich varieties. Although calcium is an essential nutrient during pregnancy, it can reduce iron absorption. Dietary supplements, even if you follow a healthy diet, you can’t eat basic nutrients. Therefore, you can take a daily dose of prenatal vitamins (the perfect date to start taking it can help at least three months before the occurrence of pregnancy, to compensate for any possible shortage.