While expecting, one should be looking to get the I know heaven is a beautiful place because they have my golden retriever shirt and I will buy this full spectrum of vitamins and minerals they normally need, as well as additional key pregnancy super-nutrients, such as folic acids, iron, and calcium, says Marlowe.
“Iron supports the I know heaven is a beautiful place because they have my golden retriever shirt and I will buy this development of the placenta and fetus, and also preventsanemia in mom,” says Marlowe. According to ACOG, pregnant women need 27 milligrams of iron a day, which is double the amount normally needed. She stresses that it is best get iron from food sources, such as eat, poultry, fish, beans and peas, tofu, dark leafy green veggies. “When consuming plant-based iron-rich foods, consume them with a vitamin C–rich food (such as bell peppers or citrus), to increase iron-absorption,” she adds. Because high intake of iron supplements is harmful, she recommends consulting a doctor before supplementing “Calcium is used to build a baby’s bones and teeth,” says Marlowe. “If mom is not consuming enough during pregnancy, the mineral will be drawn from her own stores in her bones to provide for her baby. It’s important to get adequate calcium, as well as complementary bone-building nutrients like vitamin D, vitamin K, and magnesium.” The recommended daily amount is 1,000 mg daily, and the best way to incorporate it into your diet is with dark leafy greens, which are excellent bone-building foods as they are generally a source of calcium, Vitamin K, and magnesium, says Marlowe. Vitamin D supplementation during pregnancy has been shown to reduce the risk of pre-eclampsia, low birthweight, and preterm birth. “All women, pregnant or not, should aim to get 600 IU of Vitamin D daily,” says Marlowe, adding that it’s called the “sunshine vitamin” as our bodies makes it when exposed to the sun.: “Choline aids in your baby’s brain development and may help prevent certain birth defects,” says Marlowe. The ACOG recommends that pregnant women get 450 mg of choline each day, up from 425 mg for women who are not pregnant. “It’s important to get choline through food, as most prenatals don’t contain choline, or only contain a small amount of it,” she says, name-checking shiitake mushrooms, beans, eggs, chicken, meat, fish, soy, cauliflower, broccoli, and peanuts as robust sources “Omega-3 is important for reducing inflammation in mom and aiding a baby’s brain development,” explains Marlowe. Whether pregnant or not, omega-3 is a critical nutrient, yet common deficiency as it’s found in a limited number of foods—mostly certain types of seafood and nuts and seeds, such as wild salmon, mackerel, sardines, flax seeds, chia seeds, and walnuts.