Pregnancy may be an exciting and important event to a couple, particularly to a woman. But many times, it also brings with it so much ado – from hormonal changes, morning sickness, exercise, to food and dieting.  And so is preparation for getting pregnant.  It requires tremendous effort to set the body, the food she eats, the mood, and, to a certain extent, including the environment itself, just to prepare for pregnancy.  A woman’s nutrition, for example, is a very important factor to consider when one is bent on getting a boost to fertility because it does not only involve the mother, but also the well being of the baby she conceives. Having a healthy diet during pregnancy spells a healthier, happier, and smarter baby.

Experts have identified particular foods that boost fertility and ensure a healthy pregnancy and baby.

Cod liver oil.  This is found to be a powerful fertility food that boosts energy, libido, muscle growth, brain power, and general health. It is an abundant source of Vitamins A, B, and D, arachidonic acid, and DHA that are essential to reproduction and for preventing birth defects.

Vitamin A is known to promote healthy fertility in men and women, and an essential micronutrient during pregnancy and also in early childhood because of its role in visual function. It is involved in the cell to cell communication, ensuring that the cells and tissues develop normally as the foetus progresses, and promotes healthy hair and skin. The effective way to get Vitamin A is through animal sources, such as, liver, milk, butter, cheese, and whole eggs. It can also be found in dark green and yellow vegetables, like broccoli, spinach, carrots, squash and others.

Vitamin D, on the other hand, is vital in pregnancy because it promotes growth and development of the baby’s teeth and bones, aid in the absorption of calcium and phosphate, and lowers the risk of preeclampsia, rickets, and other musculoskeletal and health problems, lower bone density, and smaller babies.

Maca.  Scientifically known as Lepidium Meyenii, maca is a tuberous perennial plant that can be found in the high altitudes of the Andean Mountains. Its root is found to be a potent food that increases libido and enhances hormonal balance vital in maintaining fertility. Maca is a rich source of vitamins, minerals, and amino acids; it is also an effective immune system booster.

Royal jelly. This is a thick, very nutritious substance secreted by the hypo-pharyngeal glands of the working bees that serve as food for the young larvae and the larvae that transform into queen bees.  It is found to be very rich in proteins and 8 essential amino acids, important fatty acids, sterol, sugars, phosphorous compounds, and acetylcholine.

Studies show that royal jelly contains a complex compound that activates the gland, stabilizes the reproductive systems of men and women, and is an effective supplement for people who want to get pregnant, as it triggers an increase in libido, and maintains the health of sperm and eggs. Besides, royal jelly is a beneficial food supplement to fight against impotency, infertility, chronic fatigue, hormonal imbalance, and other health conditions.

Eggs and Fish Eggs. These are considered fertility foods as they provide superior nutrition and protein. Eggs and wild fish eggs or caviar are high in Omega-3 fatty acids. Eating two eggs daily can help in having a healthy placenta, healthy baby, at the same time strengthening the bag of waters around the baby to avoid premature rupture of the membranes. Eggs and fish, like salmon and tuna, are high in calcium, thus ensuring strong bones, especially during pregnancy.

Organ meats, such as liver, heart, and kidney are seen as potent fertility foods that stimulate blood flow to the reproductive organs because of its blood-building power.

Tea. Research has found that women who regularly drink tea have a greater chance of getting pregnant. Green tea and orange pekoe tea enhance fertility because they contain a high level of antioxidants that boost a healthy immune system.

Nevertheless, what is most important is that a couple should maintain a nutrient-packed diet and also fertility foods to have a healthy and successful pregnancy.

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Fish Consumption During Pregnancy

Fish is a food that carries high nutritional values such as vitamins, proteins and mineral including Iodine, Omega 3 fatty acids and Vitamin D. Fish consumption during pregnancy will provides vital nutrients in which are essential for the growth and health benefits of you and your baby during pregnancy or during the breast feeding period. A very important ingredient Omega 3 is known to be very useful for the development of the central nervous system of your baby both before and after birth.

Though with essential minerals, the problem with fishes are that they contain high mercury content in some specific types which affect the nervous system of the baby. This result of this is that children normally score less on tests or exams that measure the abilities to learn, memorize and attentiveness. Unborn babies are at a higher risk as their brains are in the process of developing very quickly and are prone to damage.

Mercury formulates naturally in our environment and builds up in some species of fishes in form of methyl mercury. This form of mercury is present in all fishes where some have high proportions and some like the Australian water fishes have it in fewer quantities. Mostly people are not at risk from this mercury and it poses no threats to them but women who are planning pregnancy, or are pregnant, or breast feeding are at risk. Young children that are under the age of 6 are also prone to damage.

According to the Australian Dietary Guidelines one to two meals of fish should be included in your diet on a weekly basis. Only some types of fishes are discouraged to be taken in large amounts as they live long and because they are at the top of the food chain they tend to develop more mercury in themselves. These types include billfish such as marlin, broadbill and swordfish. Also catfish, flake, shark and orange roughly carry high amounts of mercury.

It is advised to women who are planning to get pregnant or are pregnant and for young children under six to limit their fish intake diet to once every fortnight if you are having shark, marlin, swordfish or broadbill. In case you are having orange roughly or catfish you should limit your diet to once a week. Through both the prescribed diets you should take care that no other type of fish is consumed in the period.

Other types of fishes are safe to include in your diet provided two to three servings in a week are taken by breast feeding or pregnant women. A single serving for an adult equals to 150 grams which can be calculated as two pieces of frozen crumbed pieces of fish. For children under six, the serving is of 75 grams which equals to approx 3 fish finger pieces. The fish used in fish fingers is called Hoki or Hake.

However, it is very important to seek medical advice first if in case you’re allergic to fish and moderate your fish consumption during pregnancy – if you display any pregnancy symptoms or confirmed you’re pregnant.

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During pregnancy one of the most important factors is the pregnancy foods.  It can also be termed as one factor that can be controlled. A healthy diet is also responsible for providing the comfort factor in pregnancy. If women pay considerable attention on their diet, it can reduce or even eliminate to an extent, the elements of fatigue, anemia, heartburn and nausea.

It is also a sign of ensuring that the baby is given a healthy environment to grow in. The baby is completely depended on you to provide essential nutritional needs. This indicates that your own needs are now doubled. Although the concept of “eating for two” is no longer valid, it is however certain that your body requires the nutrient essential for two. Also throughout the pregnancy nutritional requirements of the body change in different phases and you are required to intake specific nutrients in different times.

To assess on what expecting mum’s should eat and what not, the mother should intake food that is double the nutrient instead of double the food intake. The aim is to choose pregnancy foods that are rich in the required nutrients. These foods are known as Super Foods for Pregnancy. Here is a list of some pregnancy foods and the nutrients that they are rich in. These should be a part of your diet preferably on a daily basis.

Pregnancy Foods

ALMOND

Almonds are rich in zinc, magnesium, calcium and protein. This nutrient is vital for the development of heart, nervous system and the brain.

AVOCADO

Avocados are a rich source of Omega 3. Also the nutrient essential for brain development known as amino acids is present in it. It enhances the production of collagen which is responsible for reducing stretch marks.

BANANAS

Bananas are a rich source of Iodine, foliate, zinc, iron and vitamin B which is good for the growth and development of the body.

BLUEBERRIES

Rich in antioxidants, It is considered best for both the baby and the mother as it is also rich in Vitamin C which is required for a healthy immune system.

CHICKPEAS

This is known as a wonder food as it contains 9 nutrients that are considered essential. Protein, fiber and calcium are available in very very large amounts.

CARROTS

Carrots are considered best for eyesight, healthy skin, immunity and for your hair and nails.

BRAZIL NUTS

Brazil nut contains nutrient that is essential for fertility known as Selenium.

DAIRY PRODUCTS

These products act as calcium absorbers which is useful for strong teeth and bones. It also targets at providing energy and healthy blood with protein and Vitamin B12.

DARK GREEN VEGETABLES

A high carrier of Folate, it reduces the chances and risks of birth defects. Leafy vegetables are known to be abundant in vitamin B and C, and dietary fiber. Folate also increases the absorption of iron when taken along with lean protein sources.

EGGS

Eggs have more protein than chicken itself. It is also known as nature’s vitamin capsule. It is recommended to use fresh eggs always. In pregnancy however runny yolks should be avoided.

FLAX SEED OIL

This is another rich source of Omega 3 and fatty acids required for the development of healthy skin and brain development. Skin and placenta are also benefited.

LEAN MEAT

Lean meat is an iron absorbent source, essential for healthy blood. It reduces chances of Anemia and fatigue. It is considered as fuel for fetal growth.

SEA FOOD

Zinc is a good source for conception purposes. Iodine and Omega 3 are also found in sea foods such as fish consumption. Iodine is essential for brain IQ development.

TOFU

A source of protein that is non animal related. Dietary fiber and calcium are also found in tofu. It is also considered a good source of proteins for vegetarians.

WHOLEGRAIN PRODUCTS

It is a rich source of B group vitamins and foliate. It is essential for development and normal growth. It is also a good source of energy eliminating fatigue and is also known as an aid for constipation.

The above are considered the top of the grain pregnancy foods, but however it should be consumed in a control manner and not overdosing on it. Also please be careful if you have any allergic to any of the food mentioned above. You may start having these foods for pregnancy when you start noticing some pregnancy symptoms.

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Pregnancy Nutrition

The reproductive role of a women requires her to have a special kind of pregnancy nutrition requirement. We all understand that during the pregnancy stage, it is also consider the most nutritionally demanding time for the entire life of women. This is because it is needed to support:

• the placenta growth
• to increase the blood volume
• to increase the fluids level
• to increase the output of cardiac
• changes in hormonal
• changes to kidney, lung reproductive functions and also urinary.

Dietary

The modifications of dietary for both father and mother would be ideal if it has been started for at least 3 months before the conception. However, the maternal diet should be maintain throughout the whole pregnancy and also along the nursing period.  Below are some simple diet but it is advisable to consult your doctor first before following any diet.

Mostly consume: Whole grains product such as cereals, pasta, rice, breads and also lots of vegetables and fruits.

Moderately consume: Foods which is rich in protein such as chicken, fish, nuts, eggs, meat and diary products.

Occasionally consume: Olive or canola oils which contain monounsaturated fat.

In Limitation:  Tea, coffee, sugar, butter and polyunsaturated fat.

Avoid totally: Alcohols, smoking cigarettes and any saturated (animal) fats

The above pregnancy nutrition statement is just a guidelines, please seek proper advice from your doctor before you follow any dieting regime and you might also be interested in reading about pregnancy symptoms.

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What to Eat when Pregnant

A child is a gift of god and pregnancy should be treated as a pre announcement of a great gift to be given. Sustaining good health is a must for which a balanced diet is very essential.  It is necessary to follow the perfect diet plan so that the baby grows and develops properly and also you maintain your optimum energy and an optimistic approach towards the aftermath that are to proceed. You need to stay strong and mentally prepared for the birth and also the pro birth phase.

A healthy diet during pregnancy should include the use of fresh fruits and vegetables. Also during pregnancy the body utilizes folic acid present in the body in large amounts and so a diet containing more of them should be taken. Folic acids are found in abundance in citrus fruits and dark green vegetables which should be a part of your daily diet to replenish the fast consumption of folic acid in the body. To keep up with the energy levels required during pregnancy, your diet should consist on a diet that contains healthy carbohydrates. Pasta, cereals, whole grain breads and baked or boiled potatoes are a big source of healthy carbohydrates. However oily and fried foods such as potato chips and stuff should be avoided as they contribute to unnecessary fatty food that are not good for you as well as your baby. Dairy products should also be an important part of your diet as they amount to many nutrients essential for the body such as calcium and B vitamins.

Diet and Pregnancy

Diet and pregnancy are a very difficult combination as you need to take care of what you’re eating and yet one of the pregnancy signs is that you’re craving for food. But technically, one will give up or cope with one thing and give in to ensure the best and quality food are consume for the best of the baby. A research also states that consuming two portions of fish every week also provides the required nutrient to the body. But excessive intake of anything may also act adversely, same is the case with fishes as many types such as swordfish, salmon and marlin are known to increase the level of mercury if consumed in large quantities, so even if something is beneficial for you and the baby during pregnancy, it should be taken in a limited quantity.

Water is a very essential requirement of the body especially during pregnancy. Your body’s requirement of liquids, especially water increases during pregnancy and to avoid dehydration, lots of water should be taken, doctors advice that at least two liters of water should be a part of your daily diet during pregnancy. Juices and tea can also be substituted for this quantity, but coffee and fizzy drinks or drinks that are too sugary should be avoided. Also teas should be consumed calculatedly as it contains caffeine in minimum amounts though, which is harmful for the growth of the baby. Consuming alcohol during pregnancy is discouraged by many doctors, however according to new researches, some doctors allow the pregnant women to take a glass or two ones or twice a week, as it is studied that this quantity taken does not pose any harm to the pregnant mother or the baby. But it is best advised to stay away from alcohol during pregnancy.

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