Baby Making

A pregnant mother's health is not only crucial for her well-being, but that of her growing baby's. Although opinions differ, pregnant women are generally advised to take some form of vitamin supplements. This is intended to supplement any deficiencies in the mother's diet, not as a substitute to eating healthy. These specially formulated prenatal vitamins usually contain numerous vitamins and minerals, the essential ones being folic acid, iron and calcium.

Folic acid reduces the risk of having a baby with "spina bifida", the most common neural tube defect. This condition means the baby is born with a spinal cord that is not closed, thus exposing the nerves. The exposure of the nerves may lead to varying degrees of paralysis, incontinence and occasionally mental retardation.

The fact that neural tube defect develops in the first 28 days after conception means that it usually happens before many women even realise they are pregnant. The U.S. Public Health Services now recommends 400 micrograms of folic acid each day for women of childbearing age. As always, natural sources of folic acid are available, but the daily intake may not meet the body's needs, especially during the 1^st trimester of pregnancy. Larger doses of folic acid at least one month before and during the first trimester have been found beneficial. Green leafy vegetables, nuts, beans and citrus fruits are good natural sources of folic acid. Many cereals, bread and flour are now fortified with folic acid.

Calcium is used by the fetus for bone growth and in order to ensure a pregnant woman is able to maintain bone density, supplement of her daily intake may be recommended. Since some prenatal vitamins may not have adequate calcium in them, it is recommended that a pregnant woman have 3-4 servings of dairy a day to avoid deficiency.

An adequate level of iron is believed to help the blood carry oxygen in both the mother and baby. The lack of iron may lead to a pregnant woman developing anemia.  Apart from supplements, green leafy vegetables, beans and red meat are wonderful sources of iron. However, iron found in red meat is the best source because our bodies tend to use it best.

Fiber is also an essential part of a pregnant woman's diet as they tend to become constipated. Good sources of fiber may be from unrefined grains such as whole wheat as well as beans, fruits and vegetables.

Some pregnant women find that the certain prenatal vitamins contribute to increased nausea. It can either be the folic acid or the iron content. It may be necessary for some women to avoid taking a combination of the essential nutrients. Taking folic acid separately until the nausea subsides may be a better option.

There are a lot of prenatal vitamins available over-the-counter. Each pregnancy may have different requirements; therefore, it is always better to check with your health-care provider on supplementing your needs. Some diet adjustments may be required for a pregnant woman to ensure a healthy pregnancy.