Between the time you decide to make a baby and when they become pregnant … time can be long. A waiting period should be put to good use. For if we know that food is specific for nine months, we often forget to prepare the ground! Vitamins, iron, iodine … Eating well before pregnancy is essential!
From the first days of pregnancy, the fetus will draw energy and nutrients necessary for its development. Or it may take several months for a woman to stockpile adequate minerals and vitamins satisfactory. To carry out these next nine months, it is better off on a sound basis and monitor the intake of folic acid, iron and iodine. These three nutrients are regularly lacking in the diet of women whose needs are increased in pregnant women are “checker” first. The wisest course is to talk with your doctor: it can detect any deficiencies before pregnancy and give you the advice needed to remedy this.
Essential Vitamin B9
Pregnancy diet The Vitamin B9 is particularly important because its deficiency has serious implications for the proper development of the baby in France, about 800 children a year are born with neurological defects associated with inadequate intakes of folate. Many physicians suggest supplementation as soon as pregnancy is known. Unfortunately, it’s often too late. “It takes about four months, says Prof. Ambroise Martin, to restore the reserves of vitamin B9. But it is in the first weeks that the fetus needs these folate”. So when you decide to have a baby need to ensure their intake of vitamin B9 and continue its vigilance over the course of pregnancy. Pregnant, needs to spend 400 micrograms per day. These are the salads, green vegetables (including leaves), blue cheese, eggs that provide the most folate. To prevent deficiency during pregnancy, folate supplementation is systematic from the desire for children, and until the first quarter.
Replenish iron stores
Over 23% of women of childbearing age have no reservations in iron . Inadequate intake of this mineral have no impact on the baby but can seriously affect the welfare of his mother. Nature is well made: it is the first baby and then, if the stock is sufficient, his mother. If it does not have sufficient iron stores, it may anemia. This condition leads to a general weakness, a drop in immune and tiredness. Good news: as soon as the iron intakes are standardized, everything is in order. “During pregnancy, says Martin Ambrose, iron has a better bioavailability. It is 3-9 times better absorbed than in normal times.” Or sometimes the need is doubled! The most absorbable iron is red meat (especially liver), but it is also found in vegetables (dried and fresh) and cereals. To optimize its assimilation, it must be associated with the vitamin C .
Iodine and the products of the “mother”
Approximately 12-25% of women have iodine intake below the recommendations made ??by the World Health. This can lead to thyroid problems, including the development of a small goitre. In pregnant women, iodine deficiency causes delays in intellectual development of the baby. The most serious cases have fortunately disappeared newborns suffering from cretinism, an irreversible brain damage similar to mental retardation.
The iodine requirements increase during pregnancy: they spend 150 to 200 micrograms per day. Shellfish (oysters, mussels) concentrate large amounts of iodine. For example, 150 g oyster cover all the daily needs of a pregnant woman. Iodine is also in niche products much more common. And milk, yoghurt and eggs are an excellent source. Such as iodine promotes growth, it is used as a nutritional supplement by breeders of chickens and cows, which explains why it is found in foods from these animals. On organic milk, the iodine content is lower because the use of nutritional supplements is normally restricted or eliminated in this type of agriculture. However, all milking are disinfected with iodine, which allows organic milk contribute slightly to iodine intake. Finally the use of table salt fortified with iodine is used to complete the input.