One of the most important considerations for an expectant mother to get right are her pregnancy vitamins. These can be sourced from both a good pregnancy diet, and from prenatal vitamins that her doctor will most likely prescribe for her, for the period of her pregnancy. A healthy pregnancy diet, based on wholesome natural foods will provide the bulk of the mothers vitamins, minerals, carbohydrates, fats, proteins, omega 3 fatty acids, and folic acid. However, due to the demand that a growing baby places on the mothers body, prenatal vitamins are usually prescribed as well. Vitamin supplements work best when taken as part of a healthy diet, and not as a substitute for a healthy diet. Omega 3 fatty acids are an important pregnancy vitamin, as they assist in the development of the babys brain and nerve tissue. They are sourced from seafood and dairy products. However certain seafood is to be avoided during pregnancy, such as large fish like shark, tilefish, swordfish, and king mackerel. These fish can contain mercury that can harm the babys nervous system. Also avoid shellfish or any raw fish, as they can contain bacteria that may cause food poisoning or infections. Avoid unpasteurised dairy products for the same reason. Calcium is essential for the development of your babys teeth and bones, and is sourced from dairy products like yogurts, milk, and cheese. It is important that the mother is sure she is getting enough calcium as the baby will draw his required calcium from the mother directly if he isn't getting it from food. This can cause osteoporosis for the mother later in life. Proteins are another essential pregnancy vitamin for the mother. They help maintain healthy uterine and breast tissue. They are sourced from many foods, like seafood, meats, poultry, and dairy products. Iron helps to maintain oxygen levels in the blood, helps prevent low birth weight, and premature delivery. A lack of iron can cause both mother and/or child to become anaemic. Iron can be sourced from pork, beef, spinach, and dried fruits. Vitamin D is required to assist the mother in absorbing calcium into her body, and can be sourced in dairy products like yogurts, milk, and cheese. Vitamin C is an important pregnancy vitamin in that it supports the development of the babys teeth and bones, and assists the mothers healing processes post birth. Good sources include brussels sprouts, citrus fruits, and strawberries. Folic acid is very important for the baby as it supports the development of the brain and the spinal cord. Lack of folic acid usually leads to spina bifida. It can be sourced from dark green leafy vegetables, beans, peas, romaine lettuce, spinach, broccoli, grains, and lentils. Other pregnancy vitamins include biotin which helps reduce the risk of birth defects, zinc which boosts immunity, and magnesium which supports healthy bone structure and helps to control blood pressure.
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