11840387: ‫الرقم الجامعي‬ ‫ نزار اشرف سعود براهمة‬: ‫االسم‬

Omega-3 Fatty Acids

Omega-3 fatty acids are the good kind of fats. Our bodies need fat, which is a macronutrient,
for proper function. Omega-3s are poly-unsaturated fats (PUFAs for short), and they play an
important role in healthy fetal development. Unfortunately, not all pregnant women are
.getting enough, according to a recent study published in the journal Nutrients

Cold-water fatty fish like salmon and trout will provide you with a nice helping of omega-3s;
the Food and Drug Administration (FDA) advises pregnant women to eat two to three
servings of fish per week. Use the FDA’s chart to determine choices low in mercury. You can
also find omega-3s in chia seeds, flaxseed, flaxseed oil, walnuts, edamame, beans and eggs

Iron

Up to 52 percent of pregnant women around the world aren’t getting enough iron according
to a 2015 study published in Saudi Medical Journal — and iron deficiency during pregnancy
can lead to anemia. For moms-to-be, anemia can cause fatigue, difficulty sleeping and
breathing complications, and it increases the risk of infection, bleeding and preeclampsia,
says the study. For newborns, iron deficiency can cause premature birth, low birth weight
and even death. Babies born with iron deficiency anemia may remain anemic in their first
.year, which could result in developmental issues

Luckily, it's relatively easy to increase your iron intake by consuming lean meat and fish.
Many breakfast cereals are also fortified with iron, and you can also find this micronutrient
in chocolate, lentils, spinach, white beans, chickpeas, tofu, green peas, cashews and
.potatoes with the skin on

Folate .

body’s demand for folate, also known as vitamin B9, increases during pregnancy because
this micronutrient is essential for fetal growth according to a 2011 article published in the
journal Obstetrics & Gynecology. Folate protects your unborn child from neural tube defects
that harm the brain, spine and spinal cord and occur at early stages of pregnancy. And for
.expectant moms, a folate deficiency can also lead to anemia and neurological concerns

increase intake of folate by eating liver, dark leafy greens, asparagus, Brussels sprouts,
avocado, broccoli, eggs, oranges, papayas, bananas, peas, beans and nuts. Many breakfast
cereals, pastas, rice and baking supplies like flour and cornmeal are fortified with a synthetic
version of folate called folic acid. In the late 1990s, both the U.S. and Canadian governments
began requiring food manufacturers to fortify certain foods with folic acid, and several other
countries followed suit. Even though general folate deficiencies are now rare in these
countries, pregnant women are still at risk for not getting enough, according to the National
Institutes of Health. Talk to your doctor about any concerns, especially if you’ve been
.sticking to a gluten-free diet or eating fewer grains

.
.

Vitamin B12

A vitamin B12 deficiency can increase the risk of preterm birth according to a recent study
published in the American Journal of Epidemiology. And a lack of B12 can also make an
already tired mother-to-be feel downright exhausted. Fatigue is a major symptom. The
National Institutes of Health estimates that as much as 15 percent of the general population
.has a B12 deficiency

You might be missing out on this essential micronutrient if you have a gastrointestinal
disorder that prevents absorption or if you follow a vegan or vegetarian diet. B12 is only
naturally available in animal products. You can up your intake with eggs, dairy, meat, poultry
and seafood. If you avoid animal products altogether, fortified breakfast cereals can help, or
.talk to your doc about supplements or B12 injections

Zinc .

Zinc deficiency increases the risk of low birth weight or of infants born small for gestational
age, says a 2015 study published in the journal Scientific Reports. Zinc appears to have anti-
.inflammatory properties that are helpful to your growing babe

You’ll find big helpings of zinc in cooked oysters, crab and lobster. Or turn to red meat,
poultry, beans, nuts, dairy and fortified cereals. Just as with B12, you’re more at risk for a
zinc deficiency if you’re a strict vegan or vegetarian because this micronutrient is more
readily available in animal products. Plant sources of zinc also contain phytates that inhibit
zinc absorption, which is why vegetarians sometimes require 50 percent more than the
recommended daily allowance of zinc, according to the National Institutes of Health. Tell
.your doctor if you’re following a special diet

Vitamin C

If you’re low on vitamin C, you might have trouble gaining pregnancy weight and could
experience complications with placental function, says a 2014 study published in the
European Journal of Nutrition. In addition to helping you maintain a healthy pregnancy,
adequate vitamin C can boost your immune system, says the NIH. So get fruity! You’ll find
vitamin C in citrus fruits or fruit juices, strawberries, cantaloupe and tomatoes — as well as
non-fruity friends broccoli and potato skins

Iodine

When you’re pregnant, your body’s demand for the thyroid hormone increases, and that
means you need a healthy supply of iodine. An iodine deficiency can increase the risk of
miscarriage or of neurological or psychological impairments in your baby according to a 2012
article published by Endocrinology and Metabolism Clinics of North America. Attention
deficit hyperactivity disorder is one such concern, says a 2004 study published in the Journal
.of Clinical Endocrinology & Metabolism
We get a lot of our iodine from iodized table salt and from cow’s milk (as a result of cattle
feed supplementation and sanitization processes). But what happens if you’re on a low-
sodium diet, skip out on dairy or you opt for sprinkling sea salt, which contains no iodine, on
your plate. Choosing milk alternatives like almond or coconut instead of cow’s milk could put
you at risk for an iodine deficiency, says research published in the British Journal of
Nutrition. For more iodine options, eat foods like prunes, eggs, seaweed and cod, as
recommended by the National Institutes of Health

Vitamin D

A vitamin D deficiency while pregnant can affect your child’s peak bone mass later in life,
says a 2018 report published in the journal PLOS One. The Norwegian-based study says that
vitamin D deficiency is prevalent in pregnant women worldwide, especially during winter
.months in northern climates

heard vitamin D referred to as “the sunshine vitamin.” That’s because our skin makes this
important micronutrient after it’s been exposed to the big light in the sky. The farther away
you live from the equator, the fewer opportunities throughout the year your body has to
make vitamin D. Unfortunately, we can’t get enough of this vitamin from the foods we eat,
says the Vitamin D Council. But you’ll find vitamin D in fortified milk and cereal and in fatty
fish, beef liver and egg yolks. How much D supplementation you’ll need while pregnant will
depend on your lifestyle, location and skin color. So be sure to talk to your doctor about this
.one