health of short-term and long-term infants. In addition to the right type and amount of proteins, carbohydrates and fats, micronutrients such as vitamins, minerals and phytonutrients (natural chemicals found in many plant foods) that are important for the healthy development of the fetus.
Here are the essential nutrients for a healthy pregnancy and is recommended for you:
1. Vitamin A
Vitamin A is very important for the kidneys, lungs and cardiovascular health, immunity and the production of red blood cells. The recommended daily intake for pregnant women is 770 micrograms, good sources include eggs, milk, cheddar cheese, dark green vegetables, pumpkin, sweet potatoes, and carrots.
2. Vitamin B12
Very important for the production and metabolism of amino acids, which are organic compounds that make up proteins and is the key to growth, tissue repair and a number of other body functions. In addition, vitamin B helps produce energy from fat and protein, hemoglobin synthesis, pancreatic function and prevention of neural tube defects. RDA for pregnant women is 2.6 micrograms, a good source including clams, crabs, sardines, salmon, beef and nonfat yogurt.
3. Vitamin C
Vitamin C is an antioxidant vitamin. Protect against the toxins that come from the environment, vitamin C is necessary for optimal brain development and immune function. RDA for pregnant women is 85 milligrams, a good source include peppers (especially red and yellow), guava, orange juice, papaya, strawberries, broccoli, and cantaloupe.
4. Vitamin D
It is important for mothers and babies get vitamin D intake, vitamin D deficient infants will increase the risk of bone disease. So that pregnant women are advised to consume fish oil, salmon, tuna, shrimp, and vitamin D-fortified milk, soy milk and orange juice.
5. Vitamin K
Vitamin K is needed for blood clotting and normal cell growth, as well as the prevention of osteoporosis and heart disease. RDA for pregnant women is 90 micrograms, including good sources of raw kale, radishes, parsley, spinach and soy
6. Calcium
Calcium is an essential nutrient in the formation of bones and teeth and supports the proper functioning of the blood vessels, muscles, nerves, hormones and more. RDA for pregnant women age 19 and older is 1,000 milligrams, a good source including cheddar cheese, milk, yogurt, tofu, white beans, bok choy, kale and broccoli.
7. Folate
Helps regulate amino acid, supports the formation of DNA and RNA, preventing neural tube defects and support the pancreas, kidney cells and brain. RDA for pregnant women is 600 micrograms, a good source include lentils, beans, spinach, and orange juice
8. Iron
Iron is essential for oxygen transport, cellular energy production, immunity and more. Pregnant women mostly iron transfer to the fetus during the third trimester, so that iron is essential to the final months of pregnancy. RDA for pregnant women is 27 milligrams, a good source include tofu, soybeans, beef tenderloin, spinach and kidney beans.
9. Magnesium
Play a role in many functions, including the production of energy from carbohydrates and fats, the structural integrity of bone, cell membranes and chromosomes, muscle contraction, nerve impulses, heart rhythm and blood pressure control and blood sugar. RDA for pregnant women ages 19 to 30 is 310 milligrams, for women age 31 and older is 320 milligrams. Good sources include pumpkin seeds, spinach, radishes, soybeans, green beans, salmon, sunflower seeds.
10. Zinc, such as magnesium
Is the key to several functions including kidney, heart, pancreas, nervous and immune system. RDA for pregnant women is 60 micrograms per day. Recommended sources include oysters, crab, salmon, shrimp, sunflower seeds, brown rice and eggs.
0 comments:
Post a Comment