It’s no surprise that during pregnancy – more than at any other time in your life – it’s important to eat well and stay active.
In addition to providing for your own health, you also need an extra boost of vitamins and minerals to grow a healthy baby and while breastfeeding (since nutrients are excreted in breast milk at the mother’s expense). So here’s a little background on why these extra nutrients and minerals are so important:
Folic Acid: It has been shown that this B-complex vitamin is essential in preventing spina bifida and related birth defects that occur during the first 28 days of pregnancy. For this reason, it is recommended that women start taking at least 400 micrograms (0.4 mg) of folic acid two to three months before conception and throughout her pregnancy. Foods: Kale, spinach, orange juice, and enriched grains.
Iron: During pregnancy, you need double the amount of iron that a non-pregnant woman needs. This extra iron not only helps your body make more blood to supply oxygen to your baby, but also supplies your baby with large amounts of iron needed to build its own red blood cells. Also, many women are iron deficient, before, during and after they have children. Since blood is lost during childbirth and every month during menstruation, many women have reduced iron stores throughout their childbearing years. Foods: lean red meat, poultry, fish, dried beans and peas.
Calcium: This vitamin is essential for healthy bone and teeth development. A daily total of 1,200 mg of elemental calcium is recommended during pregnancy. A prenatal vitamin contains around 150 to 200 mg of elemental calcium; an 8 oz. of skim milk provides only 30mg of calcium so many women end up taking additional supplements. Foods: milk, yogurt, cheese, kale, broccoli.
Vitamin D: Vitamin D works with calcium to help develop and grow your baby’s bones and teeth. Unfortunately, very few foods in nature contain vitamin D, which is why a supplement is often recommended during pregnancy. Pregnant women need 600 IUs of Vitamin D a day. Foods: Fatty Fish (salmon, tuna, and mackerel) and fish liver oils are among the best sources, and small amounts of vitamin D are found in beef liver, cheese, and egg yolks.
Essential Fatty Acids: Prenatal vitamins don’t usually contain essential fatty acids, such as the omega-3 fatty acids DHA and EPA, which help develop your baby’s brain, nerve, and eye tissues. Foods: Fish is a good source of DHA and EPA, but you have to be careful about eating too much fish that are high in mercury during your pregnancy.
A healthy lifestyle and well-balanced diet is so important for expecting moms and their growing babies and that is why we created Bundle Organics. Bundle Organics is a line of juices made with USDA organic fruits and veggies and fortified with OBGYN-recommended nutrients that complement your daily prenatal vitamins. Our juices include just the right amount of nutrients that pregnant women already get from a prenatal vitamin, like folic acid, while providing those that are more difficult to obtain, such as calcium, iron, and vitamin D. All the nutrients in our juices are good for pre-conception and breastfeeding too so we hope you’ll give us a try! Receive 15% off your first order at Bundle Organics with the promo code FIT15 at checkout.