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Choosing the best foods for pregnant women is essential because, during pregnancy, the RDA (Recommended Dietary Allowance) of all nutrients increases by approximately 10% in adult women, except for folates, iron, calcium, and vitamins B1 and B6, which raises much more.
Fruit: Pregnant women should increase consumption of all types of fruits, preferably from organic crops, particularly the following:
Vegetables are a basic need for any pregnancy meal plan; here are the best vegetables to eat during pregnancy:
Cured meats: Many studies reveal that cured meats are among the top foods to avoid when pregnant. Eating cured meat during pregnancy (ham, sausages, bacon, etc.) increases the risk of tumors of the nervous system, such as brain cancer in the newborn.
The carcinogenic effect of the nitrites used in curing and preserving meat is well known. It is somewhat surprising that this effect can manifest in the offspring of pregnant women who eat them.
Pesticide contamination: Organochlorine pesticides such as DDT, PCBs (polychlorinated biphenyl), and dioxins found in contaminated foods pass through the placental barrier from the mother to the fetus. Pesticides are highly toxic to the fetus, producing, among other consequences, alterations in brain development. These are manifested during infancy as behavioral problems and memory loss.
Meats, fish, dairy products, and fruits from sprayed crops are the primary dietary sources of pesticides.
Toxic drugs: The toxic substances found in alcoholic beverages, tobacco, opiates, coca, marijuana or hashish, and even coffee pass from the mother’s bloodstream through the placenta to the fetus.
The harm these substances do to the developing fetus manifests in low birth weight and failure to thrive. But the effect does not end there; it persists for years. Nicotine from tobacco and other drugs also passes to the mother’s milk and negatively affects the child.
The consumption of toxic drugs during pregnancy and nursing is considered a form of child abuse and constitutes a grave threat to children’s health.
Although consuming the best foods for pregnant women is essential, so is taking the right vitamins and supplements. The administration of vitamin and mineral supplements during pregnancy is a common practice in developed countries; however, it is often unnecessary if following a pregnancy meal plan and eating the right foods on the pregnancy food chart.
The use of supplements is no substitute for following a healthful diet. However, the following supplements may be justified:
Adult Women | Pregnant Women | Nursing Mothers | |
Protein (g) | 50 | 60 | 65 |
Vitamin A (µg RE) | 800 | 800 | 1300 |
Vitamin D (µg) | 5 | 10 | 10 |
Vitamin E (mg a-TE) | 8 | 10 | 12 |
Vitamin K (µg) | 65 | 65 | 65 |
Vitamin C (mg) | 60 | 70 | 95 |
Vitamin B1 (mg) | 1.1 | 1.5 | 1.6 |
Vitamin B2 (mg) | 1.3 | 1,6 | 1.8 |
Niacin (mg NE) | 15 | 17 | 20 |
Vitamin B6 (mg) | 1.6 | 2.2 | 2.1 |
Folates (µg) | 180 | 400 | 280 |
Vitamin B12 (µg) | 2 | 2.2 | 2.1 |
Calcium (µg) | 800 | 1200 | 1200 |
Phosphorus (µg) | 800 | 1200 | 1200 |
Magnesium (mg) | 280 | 320 | 355 |
Iron (mg) | 15 | 30 | 15 |
Zinc (mg) | 12 | 15 | 19 |
Iodine (µg) | 150 | 175 | 200 |
Selenium (µg) | 55 | 65 | 75 |
DISCLAIMER: All content on this website is presented solely for educational and informational objectives. You should not rely on the information provided as a replacement for advice, diagnosis, or treatment from a qualified medical expert. If you are pregnant, nursing, or have any preexisting medical concerns, you should talk to your doctor before using any herbal or natural medicines.
Last update on 2025-04-04 / Affiliate links / Images from Amazon Product Advertising API
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