Importance of an optimum nourishment of future mum is obvious. But, besides that the food should be tasty and to give pleasure, because there are so called «substances of pleasure» made in the body which passes to the baby through a placenta and baby also starts to feel the pleasure. Take into your consideration that what you eat, the baby receives too.
В9 Vitamin (folate or folic acid) for pregnant women
You just have a little idea that a new life has arisen in your body? It is time to change and to diversify your meal, use more products that contains the B9 vitamin (also vitamin B9 know as vitamin M). It lower the probability of backbone defects occurrence at the child, B9 takes cares of correct formation of its mentality and intelligence capabilities.
В9 vitamin is irreplaceable not only for pregnant women, but also for mum because it can make the pain-sensitivity less painful, and after giving birth B9 improves milk generation process and the quality of milk.
The sources of vitamin В9 for pregnant women
For sure dark-green vegetables with leaves contains B9 vitamin (an asparagus, spinach, various salads). Also avocados, carrots, the melon, apricots, pumpkin and the beet are rich with vitamin В9. The egg yolk and the beans serve as sources of folic acid too.
The following group includes: grain bread, bread from flour of the dark rye, and also special macaroni and noodles from a flour of very coarse grinding.
It is very important to enrich your daily food with these products up to 12th week of pregnancy. If you are disturbed by nausea and you can’t eat – take multivitamins and mineral additives for pregnant women or special В9 vitamin, it is approximately 400 mg daily.
B type vitamins for pregnant women
It is when the 8th week of pregnancy is over. During this period we are bothered quite often with nausea in the mornings, night spasms and cramps of sural muscles, and especially nervousness. In this case В6 vitamin (pyridoxine) can help. B6 is valuable for the baby because it promotes the development of the central nervous system.
The sources of В vitamin complex for pregnant women
It is strongly recommended to include grain bread and cabbage in the diet ratio. These products consist of not only folic acid, but also B6 vitamin (pyridoxine). Wheaten bran, ovary wheat, not fined rice, oats, string bean, buckwheat groats, and of course walnuts will fill up your diet with B class vitamins. Fish and especially a Siberian salmon and a haddock are very rich with B6.
If you do not have any chance to include such stuff in your daily menu consult with your doctor about how to take dry beer yeast (usually it is a teaspoon twice a day). Beer yeasts are very rich with B class vitamins and of course including В6 vitamin.
Magnesium and A vitamin
At 11th week of pregnancy, when bones of the kid grow more and more intensively, the special attention is got the magnesium (it serves as the important building material for a bone tissue). The height, weight and the size of the head of the newborn depends on how much magnesium mum took during this period of pregnancy.
Also magnesium is very important material for muscles development. It is well known that the uterus is a muscular body and there is a need to prepare the uterus before giving birth. At the late periods of pregnancy some experts are not recommending to pay so much attention to magnesium, believing that only small amount of it will help to easier the childbirth.
The Magnesium sources
The real pantry of magnesium is the water-melon. It is a pity that abundance of this gourd plantation is limited by the season. Fortunately, we have other food stuff that contains magnesium, and they are less depending on season. These are integral groats and whole-grain bread, a fig, almonds, seeds, dark green vegetables and bananas.
Foodstuff that contains vitamin A
The list of goods is not rich: cod-liver oil, liver of cow or bull, eggs (yolk), fresh whole milk, butter. Carrots, green and yellow vegetables, yellow fruits are rich with provitamin-A (carotene), and they are not dangerous to take much.
Vitamin D and Omega-3 complex
Pregnant woman feels better since second quarter of pregnancy and mostly nausea does not bother.
Baby almost took shapes of small human, since this you need to pay attention on vitamin D (calciferol). It is well know that vitamin D is very effective measure against rachitis. Sunbeams action generates vitamin D under the skin, and during winter time we recommend to take vitamin D medicine (10 mg daily)
Sources of vitamin D and Omega-3
The leader in this filed is fish, first of all it is pilchard (sardine), herring, salmon and tuna fish. Of course cod-liver oil also rich with vitamin D, but it belongs to food additive class, not foodstuff. We can find calciferol in eggs yolk, milk and dairy stuff.
Other valuable goods that exist in the fish are iodine and special fat complex Omega-3. So Omega-3 is invaluable, because it provides longevity. For future moms it prevents thrombus formation in the body, and Omega-3 is very required stuff for baby, because it is responsible for brain development and eyesight.
Calcium for bones
Approximately since 17th week the baby starts to move, and the activities become frequent day after day making bones to grow faster and be stronger. This means that pregnant woman need in addition to vitamin D some amount of calcium.
This important element is very helpful for teeth and bones protection. The foodstuff that rich with calcium lower the chances of high blood pressure; and now days hypertension is very common during pregnancy. So watch over your blood pressure, take measurements time after time to figure out changes.
