As with most diets, there are chances of over-supplementing; however, as general advice, both state and medical recommendations are that mothers follow instructions listed on particular vitamin packaging as to the correct or recommended daily allowance (RDA). Daily prenatal use of iron substantially improves the birth weight, potentially reducing the risk of low birth weight.
- Folic acid supplementation is recommended before conception to prevent the development of spina bifida and other neural tube defects. It should be taken as at least 0.4 mg/day throughout the first trimester of pregnancy, 0.6 mg/day throughout the pregnancy, and 0.5 mg/day while breastfeeding in addition to eating foods rich in folic acid, such as green leafy vegetables.
- Iodine levels are frequently too low in pregnant women, and iodine is necessary for normal thyroid function and the mental development of the fetus, even cretinism. Pregnant women should take prenatal vitamins containing iodine.
- Vitamin D levels vary with exposure to sunlight. While it was assumed that supplementation was necessary only in areas of high latitudes, recent studies of Vitamin D levels throughout the United States and many other countries have shown a large number of women with low levels. For this reason, there is a growing movement to recommend supplementation with 1000 IU of Vitamin D daily throughout pregnancy.
- A large number of pregnant women have been found to have low levels of vitamin B12, but supplementation has not yet been shown to improve pregnancy outcome or the health of the newborn.
- Long-chain polyunsaturated fatty acids, specifically docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), are beneficial for fetal development. Several studies have shown a lower risk of preterm delivery and low birth weight in mothers with higher intakes.
- Iron is needed for the healthy growth of the fetus and placenta, especially during the second and third trimesters. It is also essential before pregnancy for the production of hemoglobin. There is no evidence that a hemoglobin level of 7 grams/100 ml or higher is detrimental to pregnancy, but it must be acknowledged that maternal hemorrhage is a major source of maternal mortality worldwide, and a reserve capacity to carry oxygen is desirable. According to the Cochrane review conclusions, iron supplementation reduces the risk of maternal anemia and iron deficiency in pregnancy, but the positive effect on other maternal and infant outcomes is less clear.
Edamame
These tasty soybean pods are full of fiber, good fats, and estrogen-like compounds called isoflavones. Isoflavones can be your friends during menopause. For example, they can help cool hot flashes. (If you’ve had breast cancer, though, you may want to avoid them.)
Kale
Packed into these green leaves are loads of vitamin K, which works with calcium and vitamin D to keep your bones strong and healthy. One serving has more than 20% of the daily recommended amounts of vitamins A and C.
Want another way to get your bone-building vitamin K? Asparagus has you covered. Nosh on half a cup, and voila: You’ve got a third of what you need for the day. It’s also full of folate, which helps prevent birth defects like spina bifida.
They have lots of protein, without the fat (and often the expense) that comes with meat, and they’re high in fiber. They can lower your blood pressure, blood sugar, and heart rate — all things that can lead to heart disease, the No. 1 killer of women in the United States.
It’s all about the “flavonoids,” which help lower the likelihood of certain kinds of strokes in women and may also help your heart. (Oranges work, too, but grapefruit has less sugar.) Grapefruit may not be a good combo with your medication, so check with your doctor before you put it on the menu.
Berries and Cherries
They’re not just pretty in pink … and purple, and red, and blue. These fruits have flavonoids and antioxidants, which can protect healthy cells from damage. Berries help keep your brain sharper as you get older. Plus, you need their vitamin C to build collagen, the protein that keeps your skin firm and smooth.
Its red-orange color comes from beta carotene (the stuff in carrots) and lycopene (also in tomatoes and watermelon). Lycopene lowers your chances of getting cervical and breast cancers. It’s an antioxidant, too, and keeps cholesterol and blood pressure at healthy levels to help ward off heart disease.
You need more calcium when you’re over 50. Yogurt has loads of it — just 8 ounces will give you more than a third of your calcium for the day. Look for the kind enriched with vitamin D to help your body use the mineral better.
Sardines
These little guys are swimming with healthy fatty acids, vitamin D, and calcium. Their omega-3 fats can improve the quality of breast milk, and sardines are good for babies whose mothers ate them while they were pregnant. They also have less mercury than most other fish.
Ground flaxseed is bursting with fiber as well as lignans, plant compounds that act like estrogen. These can help lower your risk for some cancers, including breast cancer. Flaxseed oil is a great way to get your omega-3s, but it doesn’t come with the added cancer-fighting benefits. Check with your doctor before you add flaxseed to your diet; it can affect how well some medications work.
They’re also packed with healthy fatty acids and may prevent cancer as part of a balanced diet. Use them (or ground flaxseed) as a topping for yogurt: Two birds, one stone.
Sweet Potato
Copper, fiber, vitamin B6, potassium, iron … sweet potatoes are the total package. Best of all, they’re chock-full of beta carotene, an A+ source of vitamin A. During pregnancy and breastfeeding, it makes sure your babe’s little lungs are healthy and strong.
Spinach
Folate is your friend. On top of its prenatal perks, it lowers your chances of getting dementia, heart disease, and colon cancer. Spinach has folate in spades, and lutein, too. This antioxidant protects the lens and retina in your eye and may even ward off a few wrinkles.
It may not be at the top of the list of foods you crave, but the beef liver is an excellent source of folate and folic acid, beating out top vegetarian contenders like spinach and black-eyed peas by a big margin.
Lean Beef
Speaking of beef, red meat packs a punch when it comes to iron. And after age 18, you need lots of it — more than men do! Beef is iron-rich, and it also gives you a zinc and vitamin B boost. But don’t go overboard. There’s a chance that eating lots of red meat might lead to uterine fibroids.
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