Proper Diet for Pregnant Women

Proper nutrition during a pregnancy is vital to the development of the child within, allowing it to grow and develop properly. There is a reason why women should consume about 300 more calories daily to offset the extra nutrients required by the child. Nausea and feeling sick will be part of the first few months of a pregnancy, however the need for a well-balanced diet is undeniable no matter how one feels. There are plenty of good foods out there and in this article we will cover some of them. We hope you will have a better idea what to eat thanks to our tips as your child develops:

• Eggs

Offering more than 12 vitamins, minerals and plenty of protein, they will help your baby's cell growth. As your pregnancy progresses you will need to address the growing needs of your own body as well and eggs are an excellent addition to your diet. They are also rich in choline which boosts the growth and health of the central nervous system of your child as well as vision development.

• Salmon

A source of much high-quality protein and an exceptional source of omega-3 fats. It has low levels of methylmercury, which is usually harmful to a developing nervous system like the one of a developing infant. Regardless of the fact that it has low levels of mercury it is still recommended you don't eat great quantities of it during your pregnancy.

• Beans

They offer an incredible variety that offers a lot of fiber and protein. The extra fiber is necessary as your gastrointestinal tract slows down its functions because of your pregnancy. Fiber will help you deal with problems such as constipation that are inevitable without the proper diet. Beans are also rich in vital nutrients such as iron, calcium, zinc and folic acid.

• Sweet potatoes

Rich in carotenoids, which are later converted to vitamin A as our body processes them, sweet potatoes are a very useful addition to your diet. Carotenoids are safe to consume In large quantities as they are not as dangerous as the preformed vitamin A of animal sources. Liver, milk and eggs contain it too, however over-consumption of those can have unpleasant results. Sweet potatoes are also a good source of vitamin C, folic acid and fiber. Much like beans they are useful and easy to cook.

• Whole grains

With a high content of fiber, vitamin E, selenium and other nutrients, these are an excellent and important part of any diet. They are especially useful for a pregnant body as much of what they offer is extremely important to your overall health and that of your child. You can eat popcorn, whole grain bread, oatmeal, quinoa, barley and more during your pregnancy. Whole grains are easily added to many recipes as they are very flexible.

• Greek Yogurt

Because of its concentrated form, Greek yogurt has about twice the amount of protein and other nutrients. It is a wonderful source of calcium that you'll want to have in your diet. The way your body is wired is that it will provide calcium to your baby if you have no excess of it in your body. This may lead to your body willingly giving away its own calcium supply to your growing baby, weakening your bone structure and teeth if you don't have a good supply of it in your diet.

• Leafy vegetables

Plants such as kale, spinach, Swiss chard, collards, turnips, lettuce, broccoli and so on are a major source of vitamins and nutrients. Vitamins A, C, K and folic acid are present in their ranks. They promote eye health and your overall sense of energy.

The article has been submitted by Battersea Relocation Options

Skin cancer vs vitamin D

REMEMBER when we used to lie out in the sun for hours covered in coconut oil?

If you can, you're pre-skin cancer warnings now appear regularly on our TV and billboards.

Slip, slop, slap is the message we've being given.

But, with vitamin D deficiency more common, many people are also wondering if the sun protection message is affecting their health in other ways.

The sun's ultraviolet (UV) radiation is both the major cause of skin cancer and the best source of vitamin D, according to the Cancer Council Australia.

"We need to balance the risk of skin cancer from too much sun exposure with maintaining adequate vitamin D levels," it says.

"Sensible sun protection does not put people at risk of vitamin D deficiency."

Why we need vitamin D and how we get it

Vitamin D keeps bones and muscles strong, as well as keep our immune system robust.

Low blood levels of the vitamin have been associated increased risk of cardiovascular disease, cognitive impairment in older adults, severe asthma in children and cancer.

Research suggests that vitamin D could play a role in the prevention and treatment of a number of different conditions, including type 1 and type 2 diabetes, hypertension, glucose intolerance, and multiple sclerosis.

Vitamin D forms in the skin when it is exposed to UV from sunlight.

It can also be obtained from some foods such as fish, egg yolks and fortified dairy and grain products.

Who's most at risk from vitamin D deficiency

Naturally dark skinned people, people who cover their skin for religious or cultural reasons, the elderly and people who are housebound or in institutional care, babies and infants of vitamin D deficient mothers, people with osteoporosis and those who suffer from milk allergies or adhere to a strict vegetarian diet may all be short on vitamin D.

Certain medical problems, including Crohn's disease, cystic fibrosis, and celiac disease, can also affect your ability to absorb vitamin D from the food you eat.

GET THE FACTS

Measuring Vitamin DThe most accurate way to measure how much vitamin D is in your body is the 25-hydroxy vitamin D blood test.  

How much sun is enough?

A study by St Vincent's Hospital, Sydney; the Garvan Institute of Medical Research, and the University of NSW suggests that exposure of 5 to 15 minutes of sunlight four to six times a week, outside of the hours of 10am - 2pm, is the best way to boost vitamin D.

By Helen Hawkes

Vitamin D deficiency may cause weight gain

Older women who don't get enough vitamin D may be slightly heavier than those who do.

A Kaiser Permanente study, published online in the recent issue of the Journal of Women's Health, looked at more than 4,600 women aged 65 and older for a four and one-half year period. Researchers found women with low levels of vitamin D in their blood gained about two pounds more than those with adequate levels of the vitamin.

So what's the big deal, you ask?

"This is one of the first studies to show that women with low levels of vitamin D gain more weight, and although it was only two pounds, over time that can add up," said study author Dr. Erin LeBlanc, an endocrinologist and researcher at the Kaiser Permanente Center for Health Research in Portland, Oregon.

Called the "sunshine vitamin" because most of us get it from the sun, vitamin D helps maintain our bones and muscles, and keeps our central nervous system in check. But if you take too much it could be toxic, causing nausea, vomiting and loss of appetite.

Although the sun's rays are the primary source, vitamin D can also be found in milk products, fatty fish and fortified items such as cereals and juices. But even with all these sources, prior research has found that women, especially older women, aren't getting enough.

In the Kaiser study, researchers found almost 80% of participants had insufficient levels of vitamin D. Because the vitamin's main source is sunlight, the investigators say those women lacking vitamin D may not spend enough time outdoors. They may also have a poor diet.

LeBlanc points out that this study was conducted among older women who, for the most part, were not trying to lose weight - though some of them did so as a natural result of aging. About 60% of the women in the study remained at a stable weight during the study period, 27% lost more than 5% of their body weight, and 12% gained more than 5% of their body weight.

"Our study only shows an association between insufficient levels of vitamin D and weight gain, we would need to do more studies before recommending the supplements to keep people from gaining weight," LeBlanc said. "Since there are so many conflicting recommendations about taking vitamin D for any reason, it's best if patients get advice from their own health care provider."