Nutrition and prenatal supplements

As you would expect, your nutritional requirements dramatically increase during pregnancy and when you are breast feeding.

The quality of life can be determined by the quality of the cells that make up our body.

I always recommend a prenatal supplement to ensure that both mother and baby are getting all the essential vitamin and minerals required for sufficient energy, growth, development and physiological changes.

This does however not mean that you should stop eating a healthy and balanced diets, and in my opinion, a balanced diet of fresh organic fruit and vegetables, protein and dairy, is of a much greater value that just trying to supplement your nutrition needs. Try to always shop locally, this not only supports local farmers, but it is healthier for you and the environment. Organic foods may be more expensive but this will decrease the need for your child to have to grow and develop whilst having to simultaneously combat antibiotics, artificial pesticides and genetically modified organism in most of our foods today.

We should ideally be eating a well balanced diet before we fall pregnant.

Water intake is also important, about 2lts a day (this can help preventing morning sickness, stretch marks and constipation).

Essential vitamin /supplement guide for moms to be.

The following dietary information highlights nutritional requirements. This is just a guideline; please seek professional advice from a naturopath or nutritionist for more detail.

Always make sure that you are getting plenty of:

IRON

Iron transports oxygen in the blood and is important for foetal blood formation. Iron plays an important part in brain, eye and bone development. Adequate iron helps prevent miscarriages and anemia.

What to eat: Green leafy vegetables, spinach, asparagus, parsley, broccoli, pumpkin seeds, sunflower seeds, most nuts, kelp, seaweed, chick peas, adzuki beans, Soya beans, brown rice, bran, high quality lean meats, chicken, salmon and eggs.

When taking a supplement, the iron must be chelated, this makes it absorbable. In the last few weeks of pregnancy, the foetus stores iron in its liver supplementing their needs for 3-6 months of life. Your iron requirements therefore increased dramatically during this period. Restless legs in pregnancy are linked to iron depletion.

Your GP surgery can take blood test to determine if you need to supplement your iron needs. I recommend supplementing with Floradix.

VITAMIN C

Enhances iron absorption and is important for bone and teeth development and digestion. It is also important for the protection against hemorrhages and pre-eclampsia in pregnancy.

What to eat: Capsicums, tomatoes, broccoli, green vegetables, alfalfa, and orange red and yellow fruit.

Smoking, antibiotics, stress and aspirin can deplete your vitamin C levels.

FOLIC ACID

Folic acid is vital for carrying genetic information in our DNA and RNA. Deficiency is linked with miscarriages, anemia and neural tube birth defects such as spina bifida. In 1991 the UK medical council made aware that public health measures should be taken to ensure all women of child bearing ages have a diet that contains enough folic acid.

What to eat: fresh green leafy vegetables.

Folic acid is part of the B complex vitamins and any supplements should contain these too.

Oral contraceptives can deplete folic acid levels and it’s important to replenish stores before you plan on becoming pregnant. Alcohol, antibiotics, sugars and stress also reduce levels of folic acid.

VITAMIN B12

Works closely with folic acid and is important for normal growth and formation of new blood and healthy nerve tissue.

What to eat; milk, cheese, yogurt, spirilina, kelp, molasses, mushrooms, Soya beans, sprouts, sunflower seeds.

CALCIUM

Is Important for bone and teeth development and muscle growth. It aids in heart function, blood clotting and nerve transmission. Prevents muscle cramps, high blood pressure and fluid retention. Your baby will require 66% more calcium in the 3rd trimester as this I when the teeth and bones are developing.

Milk is not a good source of calcium. Milk contains higher levels of phosphorus that calcium and inhibits calcium absorption. Zinc and other nutrients like vitamin A are just as vital for bones and teeth formation.

Calcium is depleted by caffeine, red meat, brewers yeast, carbohydrates, milk, alcohol and excess sugar and salt

What to eat: Soya beans, tinned fish-sardines, salmon, seaweed, green leafy vegetables, nuts –almonds Brazil, brown rice, egg yolk, hummus, yogurt from goats and sheep.

MAGNESUIM

Important for correct function of nerves and muscles and is beneficial in preventing miscarriages. It helps ease cramps and helps the liver deal with excess hormones. Is Vital in development of teeth and bones? It can reduce pain caused by varicose veins and hemorrhoids in pregnancy.

What to eat: almond, Brazil nuts, cashews, figs, seaweed, dandelions, legumes, tofu, and wheat germ.

ZINC

Is important in development and maturity of sex organs and white blood cells and is also important in protein metabolism. Essential for correct formation and function of the brain and helps prevent birth defects.

Zinc and silica can prevent stretch marks and perineal tears. Deficiency can cause; elasticity of the perineal muscles and promote tearing during labour and cracked nipples.

What to eat: beef, lentils, oysters, shell fish, pecan and pine nuts, pumpkin seeds, also in Soya beans, turkey, whole grains.

VITMAIN E

Prevents against hemorrhoids and clot formation with varicose veins. Helps prevent miscarriages and normalises blood pressure.

Is useful when fighting sweet cravings, fatigue, dizziness and palpitation.

What to eat: sunflower seeds, nuts-almonds, sesame oil, olive oil, brown rice, whole grain, corn, spinach, fish-salmon.

VITAMIN K

Important in blood clotting and vital in preparation of labour. Deficiency can pre-dispose one to hemorrhage and miscarriage.

What to eat: green leafy vegetables, Soya beans, pork, sun flower seeds, seaweed, chlorophyll, nettle tea, chestnuts, and molasses.

ESSENTAIL FATTY ACID

Are needed for healthy cell membranes, brain and nervous system development and hormonal balance. I strongly suggest supplementing with a good 3. 6 and 9 essential fatty acid, this helps create ‘brainy, clever kids’. These can be purchased at most health shops, in either capsule of liquid forms.

Deficiency is linked with dyslexia, learning disabilities, eczema, poor vision and night blindness.

When choosing a supplement from your local health shop, check that it contains:
Vitamin D for Growth and development of tissues, teeth and bones.
Thiamine for energy.
Riboflavin and Vitamin B3 for Protein and energy metabolism.
Biotin for energy, and iron acid metabolism.
Choline and inositol to Prevent fat accumulation in the liver.