1. So you've decided the time has come for a bun in
the oven—and not the dinner roll kind. Getting a jump on your prenatal
nutrition is super important, as there are plenty of vitamins and
minerals you're going to need more of once you're knocked up. Not only
will the initial prep work give your fertility a boost, but it will also
get your body ready for when mini-you sets up shop. While your best
line of defense is a well-balanced diet, that alone may not provide
enough of the recommended vitamins and minerals you need, says Susan
Smarr, M.D., ob-gyn at Kaiser Permanente in California. Since diets
vary, prenatal vitamins help cover any nutritional gaps that need
filling. Here, find out which are essential for a healthy mom—and a
healthy baby.
2.Folic Acid,
Found in: Nuts, beans, citrus fruits, and leafy green veggies (like kale, spinach, and collard greens)
Folic acid helps support the normal development of the baby's central
nervous system (the brain and spinal cord). Because the nervous system
develops during the first month of pregnancy—often before you even know
that you're pregnant—it's important to stock up on this vitamin right
away. The Centers for Disease Control and Prevention (CDC) recommends
taking folic acid supplements for at least one month before conception.
While a dose of 400 micrograms daily is generally recommended, higher
doses may be prescribed if a woman is diabetic, has already had a child
with a central nervous system defect, or has sickle cell disease, says
Kecia Gaither, M.D., maternal fetal medicine specialist at Montefiore
Medical Center in New York.
3. Iron.
Found in: Kidney beans, oysters, sesame seeds, lentils, and spinach
According to a 2011 study published in the journal PLoS One,
iron deficiency early in pregnancy could have a major impact on a
child's long-term brain development, so it's important to get enough of
the stuff while you’re trying to conceive. The daily recommended dose
for women who aren't pregnant is 18 milligrams. In addition to taking a
supplement, you can score more iron through your diet. And keep this in
mind: Eating iron-rich foods with vitamin C-rich foods, like citrus and
tomatoes, will make it easier for your bod to absorb the iron, says
Smarr.
4. vitamin c
Found in: Strawberries, oranges, kiwi, mangoes, and blueberries
Speaking of vitamin C, according to the American Pregnancy
Association (APA), it can help trigger ovulation for women—as well as
increase men's sperm count. Cha. Ching. The recommended daily intake is
90 milligrams for men and 75 milligrams for non-pregnant women (with
that changing to 85 milligrams once you're expecting).
5. calcium
Found in: Milk, cheese, yogurt, broccoli, and dark, leafy greens
"Taking calcium pre-conceptually aids in increasing maternal bodily
stores for the developing baby's bone development," says Gaither. It's
recommended women get at least 1,000 milligrams of calcium daily, both
before and during pregnancy. If your stomach doesn't agree with dairy,
broccoli and dark, leafy greens are also rich in calcium.
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