Vitamins and Minerals
The best way to get your vitamins is to maintain a well-balanced and nutritious diet. If you cannot maintain a healthy diet there are some supplements that can fill in what is missing in your diet.
It is important that you maintain a diet rich in calcium. You may choose between drinking milk every day (+/- 4 glasses) or eating yogurt, cheese or other milk products that you enjoy. In case of you have a lactose intolerance you'll need to eat other calcium rich foods such as broccoli, tofu, nuts, beans or take calcium tablets. you mustn't overdue with soft drinks because they might raise your phosphorus levels and result in a calcium loss from your bones. Talk with your health care provider if you have any doubts about your ingestion and maintainance of your calcium levels. Most women don't get enough calcium and while you're pregnant the demands of your body increase due to your baby needs to grow solid bones. It is crucial that your prenatal vitamins contain a 1,000 mg per day.
You also need to regard your iron levels during pregnancy and breastfeeding. Due to the increase of your blood volume, the proportion of red blood cells in the circulatory system may fall. So, it is very important that you daily intake iron-rich foods like meats, beans, eggs or lentils. Iron is needed to produce hemoglobin and red blood cells. the hemoglobin is the component of the red blood cells that carries oxygen throughout your system. The recommended dose of iron is 27 to 30 mg per day. And its very important that you take it so your baby can grow healthy bones and theeth and to prevent anemia.
Folic Acid / Folate
To reduce the risk of neural defects in your baby it is of crucial importance that you take folic acid supplements. The neural tube is composed by your baby's developing brain and spinal cord. If it doesn't form properly it may result in health problems like congenital heart diseases or spina bifida. If you are in a early stage of your pregnancy or you planning it is wise to start taking your folic acid supplement. The recommended dose is 400 micrograms per day.