Nutrition for Pregnancy
Nutrition is especially important if you're pregnant. If you're a teenaged woman, your pregnancy may be causing some severe stress right now, and eating right may be the last thing on your mind, However, a good, nutritious diet will help you feel stronger and healthier, and will be good for your baby, too.
Iron:
Many women become anemic during pregnancy because they don't absorbed enough iron. There are very real health concerns related to decreased iron stores in your body, including a higher risk of preeclampsia (high blood pressure and edema), and hemorrhage. Iron deficiency is extremely common among all women, with 20% on non-pregnant women being deficient in this important nutrient. Your need for iron doubles with pregnancy. If you feel tired or have difficulty concentrating, you should ask your doctor to check for anemia, and ask if you need an iron supplement.
Aside from iron supplements, you can get iron from these good food sources:
* Liver and other meats
* Seafood
* Dried fruits like apricots, prunes and raisins
* Nuts
* Beans, especially lima beans
* Green leafy vegetables, such as spinach and broccoli
* Blackstrap molasses
* Whole grains
* Iron-fortified breads and cereals (check the label)Taking a vitamin C tablet may help you absorb the iron better.
Calcium:
You also need plenty of calcium when you're pregnant, and your doctor may suggest a supplement. Calcium will reduce the risk of pregnancy-induced hypertension, and can also reduce the risk of having a pre-term baby. Women under the age of 20 are particularly susceptible to these risks, so it's important to receive all the calcium you need form your diet.
Some of the foods high in calcium include:
- Almonds
- Apricots
- Beans of all kinds
- Bran flakes
- Carrots
- Dairy foods
- Figs
- Filberts
- Molasses
- Olives
- Oranges
- Peanuts
- Sunflower seeds
Folic Acid:
The body cannot store folic acid, a water-soluble B vitamin that is important for cell growth and proliferation. Folic acid is critical for fetal development, and is recognized as the most important prenatal supplement because a deficiency in the diet can cause neural tube defects in the developing fetus. The neural tube is the part of a fetus that will develop into the brain and spinal cord. A folic acid supplement is often recommended, as well as a diet high in this important nutrient. Foods that contain folic acid include:
- Liver
- Lentils
- Beans of all kinds
- Asparagus
- Spinach
- Collards and Kale
More articles on pregnancy nutrition:
Your Diet - Can it Reduce the Risk of Pregnancy-Induced High Blood Pressure?
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