Essential Nutrition For a Healthy Pregnancy

   When you're pregnant , whatever you eat will be food for your baby . A study shows that nutrition during pregnancy will significantly affect the health of short-term and long-term infants . In addition to the right type and amount of proteins , carbohydrates and fats , micronutrients such as vitamins , minerals and phytonutrients ( natural chemicals found in many plant foods ) that are essential for healthy fetal development .

Here are ten essential nutrients for a healthy pregnancy and is recommended for you:

1 . Vitamin B12

It is essential for the production and metabolism of amino acids , which are organic compounds that make up proteins and is the key to growth , tissue repair and a number of other body functions . In addition , vitamin B helps produce energy from fat and protein , hemoglobin synthesis , pancreatic function and the prevention of neural tube defects . The RDA for pregnant women is 2.6 micrograms , good sources include shellfish , crab , sardines , salmon , beef and nonfat yogurt .

2 . Vitamin D

It is important for mothers and babies get vitamin D , vitamin D -deficient infants will increase the risk of bone disease . So that pregnant women are advised to consume fish oil , salmon , tuna , shrimp , and vitamin D-fortified milk , soy milk and orange juice .

3 . Calcium

Calcium is an essential nutrient in the formation of bones and teeth and supports the proper functioning of blood vessels , muscles , nerves , hormones and more . The RDA for pregnant women age 19 and older is 1,000 milligrams , good sources include cheddar cheese , milk , yogurt , tofu , white beans , bok choy , kale and broccoli .

4 . Iron

Iron is essential for oxygen transport , cellular energy production , immunity and much more . Pregnant women mostly iron transfer to the fetus during the third trimester , so that iron is essential to the final months of pregnancy . The RDA for pregnant women is 27 milligrams , good sources include tofu, soybeans , beef tenderloin , spinach and kidney beans .

5 . Zinc , like magnesium

Is the key to several functions including kidney , heart , pancreas , nervous and immune system. The RDA for pregnant women is 60 micrograms per day . Recommended sources include oysters , crab , salmon , shrimp , sunflower seeds , brown rice and egg .

6 . Folate

Helps regulate amino acid , supports the formation of DNA and RNA , preventing neural tube defects and supports the pancreas , kidney cells and brain . The RDA for pregnant women is 600 micrograms , good sources include lentils , beans , spinach , and orange juice.

7 . Vitamin A

Vitamin A is very important for the kidneys , lungs and cardiovascular health , immunity and the production of red blood cells . The recommended daily consumption for pregnant women is 770 micrograms , good sources include eggs , milk , cheddar cheese , dark green vegetables , pumpkin , sweet potatoes , and carrots .

8 . Vitamin C

Vitamin C is an antioxidant vitamin . Protects against toxins that come from the environment, vitamin C is necessary for optimal brain development and immune function . The RDA for pregnant women is 85 milligrams , good sources include peppers ( especially red and yellow ) , guava , orange juice , papaya , strawberries , broccoli , and cantaloupe.

9 . Vitamin K

Vitamin K is needed for blood clotting and normal cell growth , as well as the prevention of osteoporosis and heart disease . The RDA for pregnant women is 90 micrograms , good sources including raw kale , radishes , parsley , spinach and soy.

10 . Magnesium

Plays a role in many functions , including the production of energy from carbohydrates and fats , the structural integrity of bone , cell membranes and chromosomes , muscle contraction , nerve impulses , heart rhythm and blood pressure control and blood sugar . The RDA for pregnant women ages 19 to 30 is 310 milligrams , for women age 31 and older is 320 milligrams . Good sources include pumpkin seeds , spinach , radishes , soybeans , green beans , salmon , sunflower seeds .