Eating Right During Your Pregnancy Part 2
VITAMIN B6
What’s it good for?
Helps in the breakdown and use of protein.
Sources: eggs, meat, nuts, bananas and avocados.
VITAMIN B9 (FOLIC ACID)
What’s it good for?
- Aids in development of baby’s major organs tissues and the central nervous system. Taking sufficient amounts of folic acid can halve the risk of spina bifida, anencephaly and related birth defects.
- Prevents a premature birth, low birth weight and miscarriage.
Sources: multivitamin supplements, fortified bread and grain products (like cereal), chicken liver, legumes, spinach, fruits and fruit juices. Take at least 600 micrograms daily Supplements are more easily absorbed than that found in foods.
Works best when combined with Vitamins C and B12.
VITAMIN B2 (Riboflavin)
What’s it good for?
- Releases energy from protein, fat and carbohydrates.
- A deficiency can increase the risk of pre-eclampsia.
- Required for utilisation of folic acid.
- Helps the immune system.
- Necessary for the maintenance of good vision, skin, hair and nails.
Sources: liver, milk, egg whites, almonds whole grains, wild rice, mushrooms, soybeans, milk and spinach.
CALCIUM
What’s it good for?
- Vital for heart, muscle, nerve function, blood clotting and enzyme activity.
- Prevents lead from being released from the bones.
- For baby’s bone and teeth development.
Sources: milk, cheese, dark green leafy vegetables, dried peas, beans, sardines. Take about 1000 to 1200mg daily. Without Vitamin D, the body absorbs less than 10 percent of calcium. Salt, caffeine and liquor are linked to calcium depletion and poor calcium absorption.
ZINC
What’s it good for?
- Prevents premature delivery.
- Helps muscles contract, a deficiency can prolong labour.
- Prevents miscarriages and growth retardation in the baby
Sources: meat, seafood, whole grains, dried beans and peas. Take about 15mg daily
CARBOHYDRATES
What’s it good for?
- Provides energy.
- Starch can ease morning sickness.
Sources: bread, sugar, cereals, pasta, rice, potatoes.