Hello Mama,
Welcome to my series on Vitamins & Minerals for a Healthy Pregnancy. Each of these posts contain information on the importance of each vitamin, what it offers mom and baby. Each post offers FOODS that contain that vitamin or mineral so that your diet (the strongest way to absorb nutrients!) can include these vitamins & minerals. My goal for you is to use this information to have the healthiest pregnancy, birth and postpartum possible.
It is important for you to know that there are only TWO recommended supplements by ACOG for pregnancy folic acid & iron. Most prenatal vitamins on the market do not contain bioavailable nutrients, nor do they adequately supplement the standard american diet (think food pyramid/myplate). Additionally, there are not "postnatal" vitamins offering women the supplements needed to maintain recovery, health and lactation.
Each of these posts contain information on the importance of each vitamin, what it offers mom and baby. Each post offers FOODS that contain that vitamin or mineral so that your diet (the strongest way to absorb nutrients!) can include these vitamins & minerals.
I'll soon have my masterclass available that dives deep into the nutritional needs of pregnant & lactating women. Let's start with Vitamin A
Benefits of Vitamin A
Vitamin A deficiency is rare in the modern world. Deficiency is more common in SE Asia and Africa.
Healthy Vitamin A levels reduce infant risk of measles, and diarrhea related illness.
Healthy Vitamin A levels improve night vision in mothers. Won't that improved night vision be a blessing for
Healthy Vitamin A levels reduce infant risk of measles, and diarrhea related illness.
Healthy Vitamin A levels improve night vision in mothers. Won't that improved night vision be a blessing for
your multiple trips to the bathroom each night at the end of pregnancy? I bet it will be a gift for nighttime diaper changes and feedings too.
Healthy levels of vitamin A support blood volume increase in late pregnancy, your blood volume increases by almost 1/3 in your third trimester. In your pregnancy you will be offered a test to check your iron levels as well as a screening for gestational diabetes. These are offered for good reason: many women become anemic at some point in pregnancy which impacts energy levels and mood as well as complications arising from anemia (we'll talk more about this when we get to the post on iron). These tests are offered around the time your blood volume starts increasing rapid. You may want to schedule these tests for week 27 or 28 unless you are at an increased risk of gestational diabetes. Let's make sure your body has the vitamin A needed to support these changes
It is important to brain, eye, heart and respiratory development for baby.
The World Health Organization (WHO) suggests food sources as the BEST source of vitamins and minerals.
Though you may also choose a vitamin to supplement, make sure your vitamin is a food based source, not synthetic.
Food sourced Vitamin A (beta carotene) is not toxic, but high levels of synthetic Vitamin A have been shown to be unhealthy. The multivitamin I take uses food sourced beta carotene
It is important to brain, eye, heart and respiratory development for baby.
The World Health Organization (WHO) suggests food sources as the BEST source of vitamins and minerals.
Though you may also choose a vitamin to supplement, make sure your vitamin is a food based source, not synthetic.
Food sourced Vitamin A (beta carotene) is not toxic, but high levels of synthetic Vitamin A have been shown to be unhealthy. The multivitamin I take uses food sourced beta carotene
Foods Rich in Vitamin A
Carrots, one serving (61g) 10,191 IU
Butternut Squash, one serving (140g) 14,882 IU
Sweet Potatoes, one serving (133g) 18.869 IU
Broccoli, one serving (148g) 922 IU
apricots, one serving (165g) 3178 IU
spinach, one serving (30g) 2813 IU
pumpkin, one serving (116g) 9875 IU
liver: animal and fish, one serving (85g) 15,297 IU
milk, one serving (244g) 115 IU
eggs, one serving (50g) 260 IU
What vitamin A rich food are you eating today? Share your favorite recipes below!
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Did you know I am a birth doula & life coach? I also have board certified training hours in fertility and reproductive, aroma therapy and infant massage in addition to my advanced education in how the body works from my Massage Certificate. I was a LMT in Wisconsin for 13 years and a respected prenatal massage therapist in my community.
I offer a free consult to help you get clear on your goals for pregnancy, birth and postpartum and create a plan to get there.
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Birth is a very special time in your life, but it's one day out of the entire childbearing year. You are meant to have a positive experience. You can navigate all the challenges and concerns during pregnancy, birth and beyond with grace and ease.
I support you with personalized coaching, pregnancy health, childbirth education, breastfeeding/formula feeding preparation as well as preparing for postpartum and even returning to work!
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