Proper nutrition for the mother

Finally came the moment when you heard the sacred words, "you will soon become a mother." At this point it seems that the world around you has changed and along with the joy raises the alarm about the health of the unborn baby.

So, don't be panic, most importantly, what you should know about the health and development of your baby. Baby health and proper development is directly dependent on your diet during pregnancy. Because many problems during pregnancy: morning sickness, heartburn, constipation, irritability, insomnia - these are all consequences of the restructuring of your body, and make it happen without damage to your unborn baby - review your regimen and diet.

Proper nutrition for pregnant women plays a role in the development of the unborn child. Eating for two is not worth it, but to enrich your diet with vitamins is a must. What vitamin to eat Yves any products they have, consider more.

Vitamin B1 - thiamine. A small dose of soothing and relaxing the nervous system. Natural sources: yeast, not polished and brown rice, wheat germ, oat groats or flour, peanuts, lean pork meat, most vegetables, wheat bran, milk drinks.

Vitamin B6 - pyridoxine. Responsible for the normal functioning of the adrenal cortex, helps prevent nervous and skin disorders. Are yeast, wheat bran, beef liver and kidney, any cabbage, dairy drinks, eggs, young beef.

Vitamin B5 - Pantothenic acid. Has the property to reduce mental stress, eliminate insomnia. Natural sources: wheat bran and germ, beef kidneys, liver, heart, green vegetables, brewer's yeast, meat chickens.

Vitamin C - ascorbic acid. Needed to strengthen the immune system and dealing with stress. Found in citrus fruits, sour berries, leafy green vegetables, starch, tomatoes, cabbage.

Vitamin E - alpha - tocopherol. Regulates the oxygen supply to the brain cells. Natural sources: wheat germ, vegetable oils, soy, all kinds of cabbage, any greens, spinach, coarse grind grain, eggs.

These are the main vitamins that should be used during pregnancy, but you should also not forget about the micronutrients, as they play not the last role in the healthy development of your unborn baby.

Zinc, potassium, magnesium, calcium. Improve brain function, help the process enrich the blood with oxygen, participate in the process of bone tissue structure, this is important because the embryo is nourished through the umbilical cord and saturated with oxygen as well through your body.

Read also: Popular vitamin complexes for expectant mothers

Sources: pumpkin seeds, low-fat milk, pork fillet, ovaries, wheat, corn, almonds, seeds, salmon, cheese and other dairy products.

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