Eating your Cs, Ds and Fs?
Good nutrition is the first step towards strengthening immunity. Folic Acid, Calcium and Vitamin D score high on the list of nutrients for pregnant women. Oh! And don’t forget your Omega-3 too. That little life growing within you needs these most to grow well and healthy and lay the foundations for his immune system. Here’s why:
Awesome Omega-3
Omega-3 aids in the growth of a baby’s brain, heart and eyes. It’s good for mummies too, as omega-3 can lower the risk of depression pre and post birth. This fatty acid can be found in a variety of sources, the best being in cold-water oily fish like mackerel, herring and salmon.
But take care not to consume too much of these fish while pregnant as they may contain mercury and other substances that will affect development of baby’s nervous system. Try eating eggs, soy milk, nutrition bars and foods fortified with this nutrient to avoid consuming too much mercury.
Recommended daily intake: 300mg
Be Friends with Folic Acid
Found in most vegetables and fruits, folic acid or folate helps prevent neural tube defects, a condition where the baby’s nervous system is affected. Those hoping to get pregnant and those who already are should take folate supplements to ensure they are getting enough.
Including folic acid in your diet is easy. However, the mineral is water-soluble and easily destroyed by cooking. It’s best to eat foods rich in folate raw, lightly cooked or steamed. These foods include spinach, mushrooms, avocado, orange, beans, eggs and juices.
Recommended daily intake: 400mcg
Calcium & Vitamin D
Your developing baby needs calcium to grow strong bones and teeth while Vitamin D encourages absorption of calcium.
If you are not getting enough of any of these, your unborn child will have to draw it from your own bones. That would mean weaker bones for you as you grow older. So, do eat enough for both of you. Calcium-rich foods include dairy products, calcium-fortified foods like cereals and juices, soy products and canned fish. Vitamin D is usually found in these foods as well, including egg yolks and cereal. As a guide, aim for four servings of dairy or calcium-rich foods a day.
Recommended daily intake: 1,000mg