Eat Well, Be Well
Which nutrients should mothers-to-be consume?
Your dietary habits during pregnancy are very imoirtant for the growth of your baby and preventing problems during pregnancy. You should always try to maintain a balanced low-calorie and low-sodium diet and make a conscious effort to consume nutrients that tend to be insufficient. The basic knowledge about nutrients you should consume during pregnancy is as follows.
*Overseen by Professor Reiko Ueda from the School of Child Education, Facuilty of Child Study, TEIKYO University of Science Lecturer at the Faculty of Medicine, University of Yamanashi and Toyo Eiwa University National Registered Dietitian/ M.P.H (Master of Public Health)
What is folic acid
Folic Acid is a type vitamin that is vital for cell growth. It helps to stimulate red blood cell formation and was originally used to treat anemia. It also prevents high blood pressure during pregnancy. Folic Acid is said to help the normal growth of babies during pregnancy and is attracting effort to consume. It is said that consuming enough folic acid is important to prevent premature delivery and low birth weight in babies.
How much folic acid do you need?
you need a larger amount of folic acid for the growth of your baby during not only the early pregnancy period, but also the min-and-late pregnancy period, and even when lactating. folic acid is a nutrient you should make a conscious effort to continuously consume, from the pre-pregnancy period to the postpartum period.
Folic Acid: Recommended daily amount
|Adult Women||400 mcg|
|Pregnant Women||600 mcg|
|Breastfeeding Women||500 mcg|
To consume enough folic acid
Green and yellow vegetables such as spinach and broccoli and fruits such as strawberries and green soybeans contain a high proportion of folic acid. Therefore, you should make a conscious effort to consume such ingredients. However, as folic acid is water soluble and heat sensitive, the amount is reduced by half during cooking. The amount to be absorbed and used in the body after eating is further reduced by half. Therefore, it requires a large amount of food to consume enough folic acid. If it is difficult for you to consume enough folic acid from food, you can take dietary supplements in addition to daily meals to effectively compensate for insufficient folate intake.
Pregnant women are susceptible to iron-deficiency anemia
Iron is an essential nutrient for blood constituents and is found in the red blood cells of the blood, which are called hemoglobin and carry oxygen to your body and your baby.
As your blood volume increases due to physiological changes during pregnancy, you are susceptible to iron-deficiency anemia. The symptoms of anemia include breathlessness, fatigue and dizziness. In addition, in severe cases, it may cause weak labor pains and abnormal breeding at the time of delivery. You should consume enough iron during pregnancy to prevent anemia.
How much iron do you need?
Iron: Recommended daily amount
|Adult Women||19 mg|
|Pregnant Women||19 mg|
|Breastfeeding Women||19 mg|
Consume enough iron to prevent anemia
The fundamental method of preventing anemia is to have balanced, iron-iron meals. It is said that the "heme-iron" contained in animal food products is well absorbed.
"Non-heme-iron" contained in plant food products is smothly absorbed when consumed with animal protein or vitamin C. As some type of anemia are caused by a lack of folic acid, it is important to consume folic acid in conjunction with iron. It is also effective to promote the secretion of gastric juice and gastric use an iron pot. Moreover, the tannin contained in green tea, tea and coffee blocks iron absorption. Therefore it is better to refrain from drinking such beverages before, during and after meals, or alternatively drink barley tea, which is free of tannin
Calcium is important during pregnancy and after giving birth
Calcium is a nutrient that forms bones and teeth. Many people regularly suffer from a lack of calcium. The absorption rate of calcium increases during pregnancy and therefore you don not have to increase your intake of calcium, but as mentioned earlier, many people usually tend to suffer from a lack of calcium, so it is important to consume enough. The pregnancy and breastfeeding period can be a good opportunity to review your eating habits and you should make a conscious effort to consume enough calcium.
Calcium: Recommended daily amount
|Adult Women||800 mg|
|Pregnant Women||1000 mg|
|Breastfeeding Women||1000 mg|
Consume calcium from different foods
Milk and dairy porducts are excellent sources of calcium with high absorption ratios. You should consume them on an ongoing basis by not only eating and drinking them as they are, but also using theme as ingredients to cook meals. Other foods high in calcium include small fish, green leafy vegetables, seaweed, soy beans and soy bean products. Make a conscious effort to consume these food products in your daily diet.