Pre-conceptional Health is the foundation of a healthy pregnancy and healthy baby
Diet
Do eat organic whole foods (To avoid hormones, antibiotics and pesticides. Supplements are usually necessary because even the best diet in the world will not contain all the nutrients you need to optimize your chance of conceiving.
Most Pre-Natal vitamins contain 400 micrograms of Folic acid. Studies have shown that women who get this supplement prior to conception and during early pregnancy reduce the risk that their baby will be born with a serious birth defect involving incomplete development of the brain and spinal cord by up to 70%. Food sources: Kale, Spinach, Broccoli, Cabbage, Roman & Bib lettuce, Okra, Peas, Asparagus, avocado, Beans, Cereals, Chicken Liver, Lentils, Orange Juice, Pineapple Juice and Tomato Juice
Below a list of some additional supplements and their food sources you might consider:
It is important to discuss with your doctor before taking any additional supplement
Probiotics are one of the safest types of nutritional supplements you can take.“Probiotics can improve intestinal function and maintain the integrity of the lining of the intestines,” There’s also evidence that probiotics assist in maintaining a strong immune system. “In societies with very good hygiene, we’ve seen a sharp increase in autoimmune and allergic diseases,says Stefano Guandalini, MD, professor of pediatrics and gastroenterology at the University of Chicago Medical Center.
Flax seed is a super food that contains more essential fatty acids than any other food source (high in Omega-3 and Omega-6). Among many other qualities, this combination forms the membranes of every cell in our body; these are the only fats that become “prostaglandins”, which play a key role in regulating the functions of the cardiovascular, immune, digestive and reproductive systems. Flax seed also contains all of the amino acids essential for human health. Incorporate 2 Table spoons of“ milled flax seed or good quality organic Flax seed oil in your daily diet.
Do your Multi Vitamin contains enough
of the following supplements:
Magnesium( About half of all pregnant women get less than the daily requirement of 400 - 450 mg) Food sources: whole grains, almonds, pecans, cashews, spinach, prunes, pineapple, fish.
Magnesium is a mineral that your body needs to form bone, protein and fatty acids. It relaxes your muscles and helps your blood to clot appropriately.
Scientists found that women taking magnesium supplements had less chance of having low birth weight and premature babies, and their babies had better Apgar score. Magnesium is known as 'nature's tranquilizer', and it can be invaluable if you are suffering from tension and/or stress.
B12 (2.6mcg for pregnant women)
Pregnant women have a slightly increased need for vitamin B12, compared to other individuals. Prenatal vitamins usually contain vitamin B12, almost always in doses significantly higher than the RDA. These higher doses are safe for women, as this vitamin has a low risk of toxicity.
B-complex (100-200 mg’s per day) – deficiency creates excess of estrogen in system. Food sources: mostly in whole grains, banana, Fish, Liver, eggs, nuts, brewers yeast
Bioflavonoid (250mg per day)– Food sources: Broccoli, Cabbage, green pepper, and parsley -is necessary while uterus prepares for implantation, and helps to strengthen the uterus after implantation. bioflavonoids also help with the absorption of iron.
Calcium (1000mg per day) Important for bone health mother and baby during pregnancy. Food sources: 1 cup Yoghurt 42 DV, 3oz Sardines 32DV, Whole Milk 29DV, also Broccoli, kale, Collards, Tofu
Vitamin D- The recommended amount vitamin through nutrition and sunlight (2000 IU ) food sources: 1 tbsp Cod Liver Oil 240DV, 31/2 oz cooked salmon 90 DV, 1 cup fortified non-fat milk 25DV, also fortified juice, eggs & butter.Vitamin D is needed for the absorption of calcium and magnesium and regulation of cycle. Also supports the immune system. SUN!!!
Selenium - Food sources: Brazil Nuts and Seafood, Whole Grains and Yeast - Selenium is an important mineral antioxidant in human nutrition and an essential trace mineral for fetal growth.
Iron (usually 18 mg per day - pregnant women 27 mg per day) supplements should only be taken if you have a deficiency. Food source: Oysters (also B12) liver, fish, poultry, broccoli, cauliflower, tomatoes, citrus
Not all iron supplements are the same
Some Iron supplements that contain ferrous iron are:
Fergon provides 27 mg of elemental iron per tablet--a little more than the average menstruating woman needs, and exactly the U.S. Recommended Dietary Allowance for pregnant women.
Femiron provides 20 mg of elemental iron per tablet, just a little over the daily recommended amount for menstruating women.
Organic iron supplements:
Medicinal Neutraceutics iron supplement is vegan and hypoallergenic in the form of vegetarian capsules. The source of iron is from certified organic curry leaves and each capsule provides 18 mg, or 100 percent of the daily value, of elemental iron, a little below the requirement for pregnant women.
Nutralife’s Heme Iron supplements has vitamin C to increase absorption. Each tablet providing 20 mg of elemental iron from ferrous gluconate, one of the more absorbable forms.
They also contain B-complex and other vitamins without artificial flavors, coloring, preservatives, gluten or yeasts. Each tablet contains 50 mg of chelated iron, or the equivalent of 5 mg of elemental iron.Heme iron is easier to absorb than non-heme iron.