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Pregnancy Nutrition from A to Z
A Comprehensive List of Nutrition Issues for Moms-to-be
By Donna Smith
Have questions about nutrition during pregnancy? We've got you covered – A to Z!
Alcohol should be avoided during pregnancy. Research has shown that consuming alcohol during pregnancy can lead to low birth weight, nervous system damage, neurological deficits, learning problems and even mental retardation. According to the National Institute of Alcohol Abuse and Alcoholism, as many as 40,000 infants in the United States are born each year with some degree of fetal alcohol syndrome (FAS).
Broccoli, known as the "Crown Jewel of Nutrition," contains cancer-fighting agents and is high on the list as a good source for most vitamins and minerals. But did you know that a one-third pound stalk contains more vitamin C than 2 1/2 pounds of oranges? The Recommended Daily Allowance (RDA) of vitamin C for pregnant women is a minimum of 70 milligrams per day. Good sources include broccoli, orange juice, grapefruit juice, green peppers, asparagus, strawberries and tomato juice.
Calcium is used by the fetus most during the third trimester when skeletal growth is at its peak and when your baby's teeth are forming. Research has found that the fetus takes 13 milligrams per hour from the mother's blood, about 250 to 300 milligrams per day! Good sources of calcium are milk, canned salmon (crush up the calcium-rich bones!), tofu, broccoli and legumes.
DHA, an omega-3 fatty acid, ranks high in importance during pregnancy for the mother and fetus. DHA is important for the development of brain, nerves and tissue, and a study published in the American Journal of Clinical Nutrition found that women given fish oil containing 1 gram of DHA daily versus women given a placebo from their 30th week extended their pregnancies by four days and gave birth to bigger babies. During the third trimester, when Baby's brain is developing, the need for DHA increases. Good sources include fish, eggs, shellfish, chicken livers, flax seed oil, crab and beef liver.
