Pregnancy, Prenatals, Healthy Baby – What You Need to Know

Pregnancy is such a critical time. A woman’s body is drastically changing and the baby inside is creating new demands on the mother’s body. You want to do everything you can right to make sure that your baby is healthy and has a good start in life.
Some birth defects have been linked to the lack of vitamins and minerals. How do you pick the correct prenatal vitamins to ensure a healthy pregnancy? Should you just rely on your physician or should you know more? Should you take prenatals even after your pregnancy? We looked deeper into what a mother really needs to know before and after pregnancy.
Pregnancy
Pregnancy is such a critical time, and you want to do everything you can to provide the “just right” array of vitamins, minerals, and essential fatty acids to ensure a healthy pregnancy. Pregnancy and breastfeeding place tremendous demands on your body and can deplete omega-3 fatty acids. Target each stage of pregnancy with the perfect balance of nutrients.
Studies have shown that moms who receive the recommended amount of DHA during pregnancy have babies with increased attention spans throughout the first two years of life. The benefits of taking omega-3 DHA before, during, and after pregnancy are truly amazing.
Remember, your baby will take what it needs first to develop and grow, and therefore, your body may suffer if you are not getting enough of the necessary vitamins and minerals needed throughout pregnancy.
Healthy Baby
Every vitamin, every mineral, every nutrient has an important job to do now, for you and your growing baby. Your growing baby’s development depends on it. The right vitamins help build your baby’s bones and teeth and ensure your baby has a healthy start in life.
Eating a variety of healthy foods is important, but with hectic schedules, morning sickness, and the changing nutritional demands of your developing baby, it can be difficult to achieve the right nutritional balance. Nutrition is also critically important during recovery and while you are breastfeeding your newborn baby.
Prenatal Vitamins
Prenatal vitamins are packed full of nutrients that will help support and nourish your growing child and your body during pregnancy. How do you determine which prenatal vitamins are right for you? What do you look for in prenatal vitamins?
Prenatal vitamin supplements are vitamin supplements that a woman can take on a daily basis to ensure that she is obtaining appropriate quantities of essential nutrients during pregnancy. Prenatal nutrition is important but nausea and vomiting can cause women to miss meals and important nutrients from both a balanced diet and prenatal vitamin supplementation.
Just picking up some ordinary vitamins at the drugstore is not enough for a healthy pregnancy. Prenatal vitamins contain important nutrients in stronger dosages than regular multivitamin supplements (even those formulated for women). A good vitamin does not take the place of eating nutritiously but it can balance the scales in your favor, and your baby’s too. Researchers at the University of Maryland have noticed that many commonly prescribed prenatal vitamins do not dissolve well resulting in insufficient absorption of the nutrients.
The March of Dimes reports that birth defects of the spine, skull, and brain, such as spina bifida and anencephaly, are more likely to occur if the mother does not get sufficient folic acid during the first few weeks of her pregnancy – even before she knows she is pregnant.
Prenatal vitamins can reduce risk of childhood cancers and omega fish oil intake has been linked to higher IQ in offspring. New research from the Boston University School of Medicine is recommending higher intakes of vitamin D as so many are deficient. The women’s levels of vitamin D were related to the frequency of milk consumption and prenatal vitamin use.
Increased zinc and vitamin B6 levels can boost immunities needed after pregnancy and sufficient B6 has been shown to provide infant growth advantages. This B vitamin can prevent neural tube defects when taken early in pregnancy, especially during the first trimester. Zinc supports normal growth and development during pregnancy.
Calcium and magnesium supplementation are so important during pregnancy. A good prenatal vitamin should include folic acid and calcium, among other nutrients that are important to a healthy pregnancy and baby. In the last trimester of pregnancy, skeletal growth is highest and the fetus draws calcium directly from the mother’s stores. In addition, clinical trials have shown that adequate calcium during pregnancy lowers blood pressure and may reduce the incidence of premature births. Magnesium promotes the health of bones and may help maintain normal blood pressure and muscle comfort during pregnancy.
Folic acid is the most commonly prescribed prenatal supplement for the months prior to becoming pregnant as well and it is essential for the health and growth of the baby, especially for brain functions.
The female body’s requirement for vitamin C increases during pregnancy as this vitamin promotes the normal growth of the baby and supports building strong bones and teeth. It also supports the absorption of another key nutrient during pregnancy: iron.
Iron is recommended to prevent the mother suffering from anemia due to the demands that the baby puts on her iron consumption. Iron is an important mineral and is responsible for helping the mother and the baby’s blood to carry oxygen. Iron deficiencies can lead to severe birth defects for the baby.
Women have an increased requirement for biotin during pregnancy, and a biotin deficiency may occur in as many as 50 percent of pregnant women. This deficiency may increase the risk of birth defects.
Adequate amounts of vitamin A help to promote the health of the baby by promoting normal growth and development of the embryo and fetus, and supporting genes that determine the sequential development of organs in embryonic development. Beta-carotene is a nutrient from plants that the body converts into vitamin A.
Prenatal vitamins can be taken after pregnancy to provide a well-balanced supplementation program. With a mother’s hectic schedule and lack of time, prenatal vitamins are a perfect choice for an after pregnancy supplement regimen.
The correct prenatals are essential for a healthy pregnancy and baby. Doing your research on prenatal vitamins can be very rewarding and time well spent to ensure an easy and successful pregnancy.

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What to Look for in a Prenatal Vitamin



For the health of you and your baby, your doctor will suggest taking prenatal vitamins during pregnancy to make up for nutritional deficiencies in your diet. During pregnancy, your need for certain nutrients such as folic acid, calcium, and iron increases and may not be met by a well-balanced diet. Always consult your doctor about the type of prenatal vitamin and proper dosage appropriate for you and never take more than the recommended amount.

Taking more than the recommended amount of vitamins can jeopardize your baby’s health so be sure to keep track of your daily intake. Moreover, the Food and Drug Administration has no set guidelines for what goes into the prenatal vitamins, meaning it’s your responsibility to research what is in the vitamins you’re taking and decide what’s best for you.

Important Vitamins and Minerals

Folic Acid

Folic Acid can reduce the risk of spina bifida which can cause paralysis and mental retardation in your baby. Doctors suggest you begin taking approximately 600 mcg of folic acid each day as soon as you find out you’re pregnant. Natural sources of folic acid include green leafy vegetables, nuts, beans and citrus fruits.

Iron

When you’re pregnant, your body generates more blood and, as a result, your iron stores are spread thin. Iron supplements help you and your baby’s blood carry more oxygen. During pregnancy, your iron requirement doubles to approximately 27 mg (milligrams) of iron per day.

Calcium

Calcium prevents your bones from losing density as your baby draws on your stores of the mineral for its own bones and teeth development. However, the amount of calcium you need during pregnancy remains the same: 1000 mg a day.

Potassium

This mineral helps regulate blood pressure, nerve impulses, and muscle contractions.

Vitamin A

This vitamin is important for cell growth, healthy mucous membranes, and helps your baby resist infections. Vitamin A is also essential for postpartum tissue repair.

Pantothenic Acid

If you are lacking this vitamin during pregnancy your baby’s growth may be slowed. Pantothenic acid is responsible for growth, appetite regulation, digestion, healing wounds, and also helps prevent stretch marks.

If any of your doctor recommended supplements or prenatal vitamins cause nausea, ask him or her to prescribe a different prenatal vitamin with a lower dosage. If you have a difficult time swallowing them, try a smaller pill or one with a slick coating to help it go down easier.

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50 Fabulous Superfoods for Pregnancy and Postpartum



If there’s ever a time to be thoughtful about your diet, it’’s during your pregnancy and postpartum period. The nutrients that you take in are what builds and feeds your baby essential that you give it only the best. Here are 50 foods that nurses agree on for next or expecting moms. They pack a nutritional punch for pregnant, postpartum, and breastfeeding women.

Liquids

Now more than ever, it’s essential that you stay hydrated to provide your baby with the water it needs.

• Increase your water consumption: Whether you’re pregnant or breastfeeding, you need to up your water consumption.
• 100% fruit juice: Although actually eating fruit is ideal, fruit juice is a good substitute for sodas and other drinks with empty calories.

Protein

Proteins are the building blocks for your baby. Eat these foods to make sure you’re getting enough.

• Chicken: Chicken offers moms a good, low-fat source of much-needed protein.
• Peanut butter: Peanut butter is filling, full of folate, and a good source of protein.
• Unprocessed meats: Meats in their natural, but fully cooked, state are an excellent source of protein.
• Soy: While you’re dealing with morning sickness, soy can help you get the protein you need.
• Couscous: Flavor up couscous or eat it plain to get protein in pregnancy.

Fiber

Although hormones may have your system backed up, you can stay regular with the help of these fiber-full foods.

• Raspberries: Enjoy some tart raspberries for sweetness and fiber.
• Apple: Grab an apple on your way out the door for some fiber on the go.
• Figs: Figs pack in an amazing amount of fiber, bananas, calcium, and iron.
• Bananas: Bananas can fill you up with both fiber and potassium.

Vitamin C

Build collagen, healthy skin, and bones with this important vitamin.

• Oranges: Many women crave oranges in pregnancy, and it’s no wonder why-oranges are packed with the Vitamin C you need.
• Lemon: Satisfy your sour craving and a need for Vitamin C with lemons.
• Green pepper: Get your Vitamin C by throwing some green peppers in your salad.
• Orange juice: Orange juice can give you Vitamin C, folic acid, potassium, and more for pregnancy.
• Watermelon: Watermelon offers a hydrating, Vitamin C-packed treat.
• Strawberries: Throw some strawberries in your smoothie or salad for Vitamin C.

Folic Acid

Ward off common birth defects by eating these foods rich in folic acid.

• Asparagus: Folic acid can be found in asparagus.
• Corn: On the cob, creamed, or even frozen, corn can give you the folic acid your baby needs.
• Spinach: This dark green leaf is full of folic acid.
• Peas: Peas are good for naturally occurring folate.
• Beans: Beans are great for protein, folate, and complex carbohydrates.
• Chickpeas: Enjoy some hummus to get your serving of folic acid.

Zinc

Zinc is great for keeping away colds drug-free in pregnancy, plus the careful building and functioning of DNA.

• Eggs: Eggs aren’t just great for protein-they can pack in the zinc you need for breastfeeding.
• Mozzarella: Mozzarella cheese is packed with zinc for moms.
• Lobster: Crack open a lobster for a tasty serving of zinc.

Calcium

Protect your bones and give your baby’s teeth and bones a good start by loading up on calcium rich food.

• Yogurt: Yogurt is a good source of protein and calcium, and tastes great with fresh fruit and nuts.
• Milk: Lowfat milk offers so much per serving, especially calcium and protein.
• Go nuts: Almonds and hazelnuts can provide you with some of your calcium needs.
• Raw vegetables: Many raw vegetables offer a good serving of calcium.
• Broccoli: Broccoli isn’t just a great source of calcium-it has Vitamin C, folate, and B6.

Carbohydrates

Long-lasting carbohydrates can offer fullness and the energy you need to keep going.

• Oatmeal: This fiber-full breakfast and snack is great for carbohydrates, too.
• Whole grain bread: Whole grain bread can give you a good dose of fiber and nutrition while offering healthy carbs.
• Whole flour: Whole flour offers a great way to get your zinc.
• Popcorn: A handful of air-popped popcorn offers fiber and useful carbs.
• Blueberries: Keep your energy levels high with these berries that are packed with antioxidants, vitamins, and minerals.
• Whole grain cereal: Whole grain cereal is easy to eat and full of good carbs, vitamins, and other nutrients.
• Brown rice: Brown rice can give you long-lasting energy.

Iron

Be sure you’re getting enough iron to keep your energy levels up.

• Lean beef: Lean beef is a good source of protein and iron.
• Artichokes: Add artichokes to pastas and salads for an iron boost.
• Dried fruit: Dried fruit like prunes and raisins are great for iron.
• Mollusks: Enjoy mollusks including oysters, clams, and scallops for iron.

Vitamin A

Eat these foods for Vitamin A, which is essential to embryonic growth.

• Carrots: Carrots don’t just help your eyesight-they’re packed with the Vitamin A you need.
• Cream cheese: Spread some cream cheese on a fortified whole grain bagel for a little tasty Vitamin A.
• Sweet potatoes: Enjoy a sweet potato baked or even as sweet potato fries to pack a Vitamin A punch.

Fatty acids

These foods with fatty acid are incredibly valuable for growth and development of your baby.

• Seeds: Seeds an supply your body with essential fatty acids.
• Flaxseeds: Flaxseeds are a good source of Omega 3 fatty acids.
• Shrimp: Throw some shrimp on the barbeque, in your salad, or in your pasta to up your Omega 3 fatty acid intake.
• Salmon: Salmon is a powerhouse full of DHA, and an even help your mood.

Mood

Treat yourself now and then for a mommy pick me up.

• Dark chocolate: For new moms, dark chocolate full of antioxidants just might be the ticket to busting a bad mood.

Source: Nursing Schools

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