Pregnancy is a natural and healthy it is a time of greater strain and demand on a mother’s body. The mother is the source of the growing foetuses nutrients. When a pregnant woman is missing nourishing nutrients, stores of nutrients will be taken from her body. Good maternal health from conception it is vital to safeguard the health of the mother & child before conception takes place. A pre-conception diet should be wide-ranging and sensible, just as the diet should be at anytime . There are a few key nutrients that will affect fertility and are be essential in the early stages of pregnancy. Underneath are some facts that may help your with your thrilling journey to come.
Protein is the building block of the new cells. Previous to pregnancy the mother will be creating endometrial tissue that lines the inside of the uterus and is vital for the embryo to be implanted into after conception has taken place. The mother’s body also develops the placenta which helps to deliver food, nutrients and oxygen to the growing baby. As the foetus grows the development is rapid and this processes requires protein and amino acids. A pre-conception diet high in protein will create protection to enable the mother has enough protein stores ready for early pregnancy.
Animal products supply a complete protein that has all the different amino acids that the body uses to make new proteins. Red and white meats, fish, eggs, dairy and tofu are all good protein sources.
Calcium for Growing babies is needed to guarantee a healthy skeletal development. Calcium is also significant for a variety of functions in the mother, as well as for heart muscle contraction. It is very important to have good stores of calcium preceding pregnancy, a deficiency of dietary calcium will activate bone demineralisation in the mother, in order to obtain calcium for the baby. Pregnant women need 1000mg of calcium a day, teenagers who are pregnant need 1200-1300mg a day as their bodies predominantly their bones are still developing. Dairy, canned fish from the edible bones, fortified products , broccoli and most green leafy vegetables, soy products such as tofu and most nuts and seeds.
Iron & Vitamin C
Iron requirement for a pregnant woman is 30mg a day, this is primarily due to the extra oxygen requirements of the placenta and the growing foetus. Iron is incorporated into new red blood cells in order to guarantee maximum effectiveness of the delivery of oxygen to the growing body of the mother and to the quickly evolving foetus. To ensure the best absorption of iron from supplements and plant foods in order to build stores ready for pregnancy. Vitamin C intake must also be increased pre-conception. Vitamin C has anti-oxidant properties and also boosts the immune system, ensuring that the mother-to-be is in good physical health prior to conception.
Most people are mindful of the crucial importance of folate in spine and brain development in the embryo and foetus. Anyone planning a pregnancy certainly any woman of a child-bearing age, should be getting enough folate around 400mcg a day. Women looking to conceive should begin taking a folate supplement at least 3 months beforehand . Fortified grain products, oranges, strawberries and rockmelon, broccoli and cauliflower, asparagus, spinach and other green leafy vegetables, lentils, eggs, organ meats and some nuts. Overcooking your sources of folate will destroy much of it, Cook vegetables lightly steamed or raw. Avoid boiling vegetables because the folate will leech into the cooking water.
Men need more zinc in their diets as a opposed to women. Zinc is central for healthy sperm as it is involved in cell division in the DNA structure, metabolism providing nutrition for the maturing sperm and also at the moment of conception. When a couple is trying to conceive a man is likely to be losing more zinc than usual, as men lose substantial amounts of zinc when they ejaculate. oysters (the richest source of zinc), shellfish, red meat, organ meat, milk and cheese, lentils, whole grains and nuts.
In men, they are important for defending the maturing sperm by damaging free-radicals. For smokers, Vitamins C and E are very important to pre-conception, as smokers will have additional free radicals in their bodies more than non-smokers. Vitamin C is found in citrus fruits and berries, in dark green leafy vegetables. Vitamin E will be restocked better in your body if you are receiving lots of vitamin C. Vegetable oils and nuts, almonds and hazelnuts , brazil and peanuts.
source: https://www.healthcourses.com.au/courses/ americanpregnancy.org https://www.womenshealth.gov/.../you-get-pregnant/preconception-health