What moms-to-be eat affects their growing babies. While they don't need to consume too many extra calories(300 per day)while pregnant, it's what one puts in her mouth that counts. Expectant women should keep all the vital vitamins and minerals that contribute to their child's development in mind when making meal choices. To make it easy, we've rounded up the recommended daily doses and the foods that provide the nourishment.
1.Vitamin A
Pregnant ladies need 770 micrograms of Vitamin A thathelps with vision and is needed for strong bones and teeth.It is found in foods like carrots, pig's liver and sweet potatoes.
2.Vitamin B6
Expectant ladies should consume 1.9 milligrams of Vitamin B6, which helps in theformation of red blood cellsand is found in foods like peanuts, fatty fish and hazelnuts.
3.Vitamin B12
Those with child should eat 2.6 micrograms of Vitamin B12, which like Vitamin B6,aids in the formation of red blood cells. It can be found in eggs, sardines and mussels.
4.Vitamin C
It's important for mamas-to-be to get 85 milligrams of Vitamin C, which helps the bodyheal wounds, resist infection and form collagen. Sources are oranges and most other citrus fruits, brussels sprout and kiwi.
5.Vitamin D
Forstrong bones and teeth, women with child need 5 micrograms of Vitamin D. It is found in milk, liver and eggs.
6.Vitamin E
Fifteen milligrams of Vitamin E are recommended for theformation and use of red blood cells and muscles. Good sources are sunflower seeds, almonds and olives.
7.Vitamin K
To help preventa rare bleeding disorder in newborns, 90 micrograms of Vitamin K is recommended. Boiled kale, spinach and collard greens are rich in it.
8.CalciumOne thousand milligrams of Calcium is needed forgrowth of bones and teeth and proper muscle and nerve function. It is found in hard cheese, tofu and even milk chocolate!
9.Folate
Expectant women should make sure they get 600 micrograms of Folate. It is essential forblood and protein production, cell division and to prevent neural tube defects in the fetus. Lentils, beans and boiled asparagus are good sources of it.
10.IodineIodine isrequired for hormone production. To get the recommended 220 micrograms, expectant women can eat cod, haddock and seaweed.
11.Iron
Pregnant women need 27 milligrams of Iron for theproduction of the blood protein, hemoglobin. Iron is found in foods like oysters, clams and chicken liver.
12.Phosphorus
Seven hundred milligrams of Phosphorus are needed for thegrowth and health of bones and teeth. The mineral is found in herring, sesame seeds and roe.
13.Niacin
Expectant women should get 18 milligrams of Niacin from sources like beef liver, chicken and tuna to promotehealthy skin, nerves, and digestion.
14.MagnesiumIn order to ensure propernerve and muscle function, pregnant ladies should consume 350-360 milligrams of Magnesium. It's found in foods like shredded wheat, cashews and Soya beans.
15.Protein
Mama-to-be should eat 50 grams of protein for health and growth and toaid in blood production and supplies the "building blocks" for the baby's body. Chicken, turkey and duck are good sources.
16.Riboflavin
Riboflavinaids in the release of energy to cells. Expectant women can get their 1.4 milligrams by eating yogurt, cottage cheese and pasta.
17.Thiamin
Thiamin, which is found in breakfast cereals, peas and baked potatoeshelps the body digest carbohydrates. The recommended dose during pregnancy is 1.4 milligrams.
18.Zinc
Zincaids in the production of enzymes and insulinPine nuts, pecans and All Bran cereal are ways to get the 11 milligrams an expectant lady needs.
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