Saturday, 19 September 2015

Pregnancy Nutrition

Pregnancy Nutrition
In a perfect world, we’d get all the nutrients we need from well-balanced home-cooked meals. 

Unfortunately, with today’s jam-packed schedules and on-the-go dining, we’re likely to fall short on critical nutrients.

Revamp your diet to make sure you include the following key nutrients and you’ll not only function better, you’ll help stave off disease and may even extend your life.

Research shows that consuming a diet rich in omega-3 fatty acids can reduce the risk of heart disease. 

Omega-3s DHA and EPA do this by helping prevent irregular heartbeats, reducing plaque buildup and inflammation in the arteries, and keeping blood sugar levels in check.

Need more reasons to load up on omega-3s? Researchers report that they’re more effective at combating depression than commonly prescribed antidepressant drugs.

Where to find it:
Fatty fish like salmon, trout, and sardines. (Some plant foods contain the omega-3 ALA, but this fatty acid hasn’t been proven to provide the health benefits of DHA and EPA.) Eating just one or two servings of fatty fish a week can slash your risk of dying from heart disease by 36 percent. Not into fish ? Take a supplement.

Vitamin D
For years, Scientists thought vitamin D’s only role was to enhance the absorption of calcium from food. New research shows that vitamin D can reduce chronic pain, ease PMS, guard against heart disease, and even ward off cancer.

Trouble is, most of us don’t get enough vitamin D to maintain bone health, let alone reach the levels that protect against chronic disease. People used to get a lot of vitamin D from sunlight. Nowadays we protect ourselves from the sun, and our vitamin D levels have declined as a result. What’s more, experts say the current daily recommendation of 400 IU is too low, and that most Americans need a minimum of 1000 IU of vitamin D every day, especially in the absence of sunlight.

Where to find it:
It may be difficult to get all of the vitamin D you need by loading up on vitamin D-rich foods like salmon and fortified milk and cereal. To get the recommended 1000 IU, look for supplements that contain vitamin D (cholecalciferol), an active form that’s more effective than its vitamin D2 counterpart.

Dietary fibre fills you up without weighing you down, helps keep blood sugar levels in check, and helps prevent health problems ranging from cancer to stroke.

Even though the nutrient is widely available in fruits, vegetables, legumes, and whole grains, our average intake is a paltry 14 grams per day, compared to the recommended 25 to 35 grams.
“People are spending less money at the supermarket and more money at fast food joints that don’t serve high-fiber meals, “ says a researcher. “Not only does this increase the chance of constipation, it also can lead to weight gain.”

Where to find it:
Fortunately, fibre is easy to find. Oatmeal, beans, barley, and most fruits and vegetables (especially apples, berries, and broccoli) are chock full of the stuff. If you’re adding fibre to your diet, make sure to boost your diet, make sure to boost your water intake, too. A sudden increase in fibre consumption without water can cause bloating, constipation, and other tummy troubles.

Getting enough calcium can help prevent disease ranging from diabetes and cancer to hypertension and heart disease. Calcium is important for muscle function, not just bone health. The heart is a muscle and it needs calcium, too. Only 21 percent of adults get the recommended amount of calcium (1000mg per day for women 19 to 50, and 1200 mg for women 51 and over).
Where to find it:
Two to three servings of dairy every day should meet your needs. Want extra insurance ? Consider taking a supplement or choosing calcium fortified cereals or orange juice.

Buy now for complete pregnancy health

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