Three Important Minerals whilst Pregnant: Folic Acid, Calcium and Iron

Being pregnant does not entail any radical changes to your normal eating habits. Moreover, you do not even have to quite or refrain from doing your usual exercise. Of course, when it comes to exercise you might want to avoid any sports or activities that have a high risk of injury as any accident of injure may have serious consequences whilst pregnant. Moreover, your body will tell you just how much it can take – as the weeks roll by and you put on weight and get heavier, you will find yourself hampered to some extent by your weight. This means that you will not be able to undertake any vigorous form of exercise. Any exercise you do undertake must not leave you panting and exhausted. You should be in fact able to comfortable hold a conversation whilst exercises – this will be a good guide to tell you just how much your body can take.

Pregnancy: Considered preconception genetic testing?

Some pregnancies are unexpected – this a truth for many couples which does not in any way detract from the joys of pregnancy. Although most couples can safely assume they will have a healthy baby you might want to consider preconception testing. The vast majority of babies is born healthy and without any defects but you might want to minimize your chances even further of having any complications or a special needs child by assessing your family health history, your own personal medical history and other important factors. They will also suggest genetic health screening for both you and your partner. They will take into consideration ethnicity besides diet and family background. These genetic tests are basically in-depth analyses to determine whether you carry any of a vast range of autoimmune diseases which you could pass on to your child. It is important to evaluate genetic health on both sides, the side of mother and the father, to be able to work out the chances of the child suffering from any of a range of diseases. If both the mother and the father carry a disease-causing gene, then the chances of the child suffering from the condition will be higher. However, it is only a genetic councilor or specialist in the field that can give you more information and fully ascertain the chances. If you have a family history of a disorder, preconception testing would be even more important for you.

Genetic health testing is also commonly carried out by people who are not trying for a baby. The reason why they carry out this test is because they are curious to determine their genetic susceptibility to genetic diseases like Celiac disease, diabetes, Alzheimer’s and a vast range of other diseases. Many online companies like easyDNA offer these types of tests, giving people the chance to take better control of their well being. Once the DNA test results show you have a high predisposition to such and such a disease, you can consult a genetic counselor to see what amendments you need to make to lifestyle and diet.

But let’s go back to the subject at hand, taking a look at dieting and eating and at three very important minerals you need to up whilst pregnant to work towards having a strong, healthy baby.

Folic Acid

Folic acid falls in the vitamin B family and is extremely important for pregnant women. Ideally in fact, those moms who are trying for a baby need to begin taking folic acid supplements three months before they begin their endeavor. The dose to follow should be of 400 micrograms. Many foods you buy, mainly grains, are actually fortified in folic acid and are of course, specifically targeted at pregnant women. Many other foods contain folic acid in its naturally occurring form, known as folate. Folate is found in many foods but is abundant in peanuts, liver, spinach and pulses. It is important however, to always supplement your diet with folic acid supplements. Thus, you need to add 400 micrograms irrespective of the type of diet you follow.

Taking folic acid supplements reduces the chance of malformations of the spinal cord or brain, known medically as neural tube defects. Neural tube defects can lead to in fact death and some serious complications. Some of the most common ones are Spina bifida and anencephaly. Most neural tube defects occur in the first month of pregnancy. If doctors suspect a neural tube defect or NTD, a number of DNA tests can be a carried out during gestation to establish whether or not the unborn baby suffers from a NTD.

Calcium whilst pregnant

One of facts we learn early in school is the importance of calcium for our bones and teeth. Of course, people should ensure to take in calcium throughout their lives, but a pregnant mother should remember just how important calcium is for the formation of strong, health teeth and bones in the baby she is carrying. There are even further reasons which you should be aware of:

• Calcium is important for the heart and other muscles. If the baby does not get enough calcium, your very own body will begin using the calcium it has available for itself and give it to the baby. This means that your bones and muscles may be affected (your bone density may be lowered and thus, increase your risk of osteoporosis – something which may create complications for you further on in life. Women need between 1000 and 1300 mg per day.

The richest sources of calcium are of course dairy products such as cheese, milks, eggs and yoghurts. You can get more than enough calcium if you follow a diet that includes enough dairy products. If you take any prenatal vitamins, you will probably have some calcium added already to those. Do not start taking calcium supplements “just to keep on the safe side”. Too much calcium can lead to kidney stones and make uptake of certain important minerals difficult.

Iron during pregnancy

Iron is another important mineral worthy of mention. It is important for the body especially for the formation of red blood cells which help transport oxygen around your body. A deficiency in iron leads to a condition known as anemia. Iron is plentiful in many of the foods we eat, especially in red meat, liver, dark green leaves and cereals. The best sources and those most easily absorbed by the human body are those derived from animal products and meats. Ensure to consume iron rich foods on a daily basis. The recommended daily intake for a pregnant woman is 27 mgs.

Moreover, although liver is a great source of iron, it should be eaten limitedly as it is also high in vitamin A. It is not recommended that expecting mothers take too much vitamin A.