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Folic Acid
Most women are now aware of how important folic acid intake is during pregnancy. But many Americans, including woman of child-bearing age, are deficient. Folic acid is the synthetic form of the B vitamin, folate. It works in the brain and the nervous system and is essential in many key nervous system processes. Folate is abundant in leafy green vegetables and legumes, and is also available in supplement form. Having sufficient levels of folic acid significantly reduces the risk of serious birth defects and abnormalities including spina bifida. But there are added benefits to keeping up witih this nutrient. Studies show it can help prevent heart attacks, help treat acne, and help those with depression and nervous system disorders. Dr. Andrew Weil recommends getting 400 mcg daily. If you’re not a big leafy-green eater, supplementation is another option. If you want to sneak some nutrient dense leafy greens into your family’s diet, check out Drink Your Vegetables.
Calcium with Vitamin D
Calcium is need for the development of strong bones, teeth, heart, nerves and muscles. Health levels of calcium can reduce fetal lead exposure. It can also prevent hypertension in pregnant woman and reduce complications during pregnancy. Calcium requires Vitamin D for abosorbtion. It is recommended to take 1000 mg of calcium and 400 iu of Vitamin D during pregnancy, while nursing and for anyone wanting to maintain health.
DHA Omega-3
DHA is an essential fatty acid that cannot be synthesized by the body and is required for your brain cells to communicate. A mother’s stores of this nutrient are the only source for her developing fetus and breastfed baby. This nutrient is crucial optimal brain development and cognitive function. Many women are unaware of this key nutrient and many doctors may not be advising them to up their levels of it during pregnancy. Most prenatal vitamins don’t contain DHA, but some do. As many DHA supplments are made from fatty fish, it’s important to find sources that are guaranteed to be free of mercury, lead and other contaminants.
Learn More:
Are There Any Fish I Can Eat? @ The Green Guide
{ 5 comments… read them below or add one }
TwinToddlersDad 12.16.08 at 10:06 pm
A slightly off-topic but very related question for you. I have read that exclusively breastfed babies are at risk of Vitamin D deficiency since breast milk does not contain enough vitamin D. Is that true? If so, what is your recommendation?
Thank you
TwinToddlersDad’s last blog post..What Is Your Parenting Style? And What’s That Got To Do With Toddler Nutrition?
tara 12.16.08 at 10:51 pm
It’s not that breastmilk doesn’t contain enough Vitamin D inherently, it’s just that SO many women are SO severely deficient. Supplementing the mother’s diet or giving the infant supplements can certainly be beneficial. And of course, spending a half hour in the sun is good too and will provide the greatest quantity of usable vitamin D.
Kristen's Raw 12.19.08 at 3:47 am
For DHA, I use a vegetarian version derived from plant sources called: O-Mega-Zen3 by NuTru.
Cheers and Happy Holidays,
Kristen
Kristen’s Raw’s last blog post..Kristen’s Raw 5th Awesome Giveaway - Terressentials Goodies!
Debra 12.19.08 at 11:55 am
Hello,
I wanted to correct a statement above: breastfeeding mothers will never be able to give enough vitamin D to their babies even if they super-mega-over-dose. That is because it is not really a vitamin, it is a pro-hormone made by the sun and it was never meant to enter breast milk, like other nutrients too. There is nothing missing from breast milk b/c it was never supposed to be there. Formula-fed babies need it in their formula too, and its put there. Breastfeeding moms needs to give it to their babies too or spend time outdoors. Vitamin D deficiency is serious and is making a comeback.
Also, for anarticle about safe fish, check out: http://www.beyondprenatals.com/2008/11/tuna-fish-for-her-baby.html
Lastly, we have also tried the omega-zen supplement before we got the okay to introduce fish (he has allergies) but the research on algea based supplements is not that great and a fish source is better. To get the omega 3 out of the algae, they use lots of chemicals. I will be posting about this soon, so check out my blog (sorry for the plug).
Debra
tara 12.19.08 at 12:26 pm
Thanks Debra and TwinToddlersDad for the great information. Debra~ I was unaware of this distinction about Vitamin D. Thanks!