Beta Carotine is the next nutrient and is thought to reduce the risk of cancer, has disease fighting phytochemicals, reduces constipation due to natural fiber content, promotes rapid cell growth, assists with development of healthy bones, skin and eyes. Beta-carotene also known as vitamin A. It is important for mom to have 3 servings at least of green leafy vegetables and some special fruits known to carry this essential vitamin. Some examples of one serving of green leafy vegetables would be: eight to ten dark green lettuce, one cup of raw spinach, three-fourths cup of cooked broccoli. Also, this vitamin is found in some fruits such as: 2 large fresh or dried apricots, one large peach, one-half of a mango.
The next nutrient is where the mother gets her zinc, selenium, magnesium and some of her iron from. These foods reduce the risk of morning sickness. These are your grains and legumes. It is important to try to refrain from white flour. The mom-to-be should have six to eleven servings per day and make a habit of using a variety. She could count any of the following for one serving: two tablespoons of wheat germ, one corn tortilla, one-half cup of cooked brown rice, one-half cup of cooked oatmeal, or one-half cup of cooked beans.
Last but not least of important nutrients would be iron. Iron helps the blood flow of mother and baby. Foods rich in iron help both the mother and fetus tremendously. As a matter of fact, iron is essential for developing the blood flow of the fetus. It will also increase the mother's blood supply which is important as well. The mother should try to eat highly enriched iron foods and vitamin C enriched foods simultaneously to promote absorption. Sometimes, doctors will recommend taking an iron supplement if the mother becomes deficient, which is called anemia. A pregnant woman's iron level is frequently checked to prevent and or stop the development of anemia. Some symptoms of anemia are excessive fatigue and the desire to eat ice. Eating ice can cause dehydration. So iron levels are vital to promote a healthy development. Some highly iron rich foods are: liver, sardines, and pumpkin. For the vegetarian, cooked soybeans, spirulina, and dried fruits may be more appealing. There is no specific amount to speak on but try to eat some highly iron enriched food daily.
