Other essential nutrients during pregnancy :
Omega 3 Fatty Acids: are found in salmon, walnuts and dark leafy greens.
· Zinc-containing wheat bran, egg (yolk), liver, nuts, onion, seafood, sunflower seeds, sunflower seeds, wheat germ and whole wheat.
· Magnesium: whole grains, fish, soy, milk and meat help maintain adequate levels of magnesium in the body and, therefore, to prevent cramps.
Vitamin A: whole milk, butter, oily fish, egg yolk, liver, kidney, green vegetables and yellow or red, carrot and fish liver oils are ricosen it.
Vitamin C: Fresh fruit, vegetables, red, green and yellow, as well as citrus fruits, contain a large amount.
Vitamin D: Found in fish liver oils, egg. butter and fortified milk.
To take into account …
· Avoid consuming milk, coffee and tea along with iron supplements because they have substances that interfere with absorption. However, the consumption of foods rich in vitamin C, combined with iron foods helps increase absorption of this mineral.
· Prepares simple cooking foods such as steamed, grilled, boiled or baked, as it is digested better.
· Eat slowly, chew well and avoid “snack” between meals.
• In case of vomiting or nausea finds that cold foods are better tolerated than the calientesy boiled or steamed instead of fried.
· If you see the appetite, increases food intakes (five to seven per day), decreasing the volume of each.
• The breakfast must be complete and varied: dairy products, fruit, protein (ham, ham, cheese) and breads or cereals.
· Monitor the consumption of fruit, as it contains sugars that can promote weight gain. Takes no more (or less) three to four pieces a day and increased consumption of vegetables rich in vitamins, minerals, fiber and less caloric value.
· After eating esmérate in cleaning the mouth and teeth, as hormonal changes favor acidic saliva and caries.
· Avoid strictly alcohol, since it reduces the utilization of nutrients, provides empty calories and can cause malformations in the fetus.
· Walk or do some other exercise that will help you improve constipation and blood circulation.
· Drink plenty of fluids: water, fruit, juices and teas not encouraging. They also consume vegetables and vegetable broths.
· Believes that some inhibitors of iron absorption in the blood are coffee, tea, chocolate, dark beer and red wine.
Get folic acid
This nutrient is needed to prevent birth defects, so check these recommendations:
· Every day you take a multivitamin with folic acid you by your doctor.
· Eat foods with high amounts of folic acid as whole grain cereals, tortillas, rice, oats, beans, nuts, seeds, beef liver, chicken, beans, lentils, chickpeas, beans, peanuts, asparagus, spinach and broccoli .
· Drink orange juice daily or several times a week.
· Choose whole wheat bread instead of white bread.
· When cooking vegetables, steam or do a small amount of water.
· Choose cereals fortified with folic acid to breakfast.
· Eat beans or peas several times a week. Serve as a main dish instead
meat or add them to soups, salads and stews.
· Add to salads, fresh vegetables such as spinach, broccoli and romaine lettuce.
Tags: Essential nutrients, Folic Acid, Omega-3, Pregnancy, Vitamin, Zinc
