What to eat when you are pregnant? No matter how much we want, there is no single “perfect” diet that works for everyone. Our needs vary according to our genetics and how active we are, as well as lifestyle factors.
Genetics, how does it affect which food is the best for us? Simply put, our bodies are often adapted to eating what our ancestors eat, and this changes to a great extent.
For example, Okinawalis traditionally consumed about 85 %of their calories in the form of starch, mostly purple sweet potatoes.
Obviously this is a very high carbohydrate diet, which is the opposite of what many experts recommend, and still “The average life expectancy was 86 for women and 77.6 years for men.
On the other hand, the Inuit people in the North Pole consume almost only protein and fat with fruits and vegetables. Interestingly, they tend to develop health problems when they move to a modern diet with a higher carbohydrate rate.
In short, what works for you will change depending on your genetics and lifestyle. However, in many cultures, there are some common principles/sacred foods that are considered useful to support women in pregnancy and lactation.
What to eat when you are pregnant? Which vitamins are taken? While your body performs these miraculous tasks, it needs suitable building materials to do its job effectively.
Since it can only use the present, it is very important to feed your belly with healthy, nutritious foods in order to get both you and your baby.
First, let’s review some important nutrients and their roles during pregnancy:
Vitamin A
Vitamin A is necessary for the formation and growth of the baby’s organs, bones, eyes and central nervous system. It supports the mother’s immune health and fights infections, supports postnatal tissue healing and is very important for your baby to have a good view.
B vitamins
MTHFR; It is the name of a genetic mutation found in our 30-50 %. It is very important during pregnancy because the MTHFR enzyme converts vitamin B9, also known as folate, is the usable form of methylpholate.
Spina bifida and neural tube defects are required to intake extra folic acid before pregnancy and during pregnancy, but this will not work for those with MTHFR.
Synthetic folic acid can be used for usable form. Worse, the non -converted folic acid may adhere to the folate receptor areas in the body and prevent usable form.
C vitamin
Vitamin C is a water -soluble vitamin that helps your body to fight infections, to produce collagen for bone and joint health, to stabilize blood sugar, to cure wounds and keep the skin healthy.
It also helps your body to absorb the iron that keeps your hemoglobin level at an optimum level and prevents anemia. During pregnancy, it helps your baby’s tissue and bone formation, and its antioxidant properties reduces the risk of oxidative stress and preeclampsia by strengthening the blood vessels of the placenta.
Recent research has shown that vitamin C can reduce the physical and psychological effects of stress.
The best sources of vitamin C are cabbage pickles, citrus fruits, strawberries, kiwi, cauliflower, broccoli, tomato, dark greens and pepper.
Vitamin D
Vitamin D, which is generally called “Sunlight Vitamin”, is necessary for strong bones and teeth.
However, fetal lung development, immune regulation, hormone balance and prevention of insulin resistance are also very important for neurological problems and cardiovascular diseases. Mothers with optimal levels significantly reduce the risks of gestational diabetes, infections, pregnancy -related hypertension, preeclampsia and premature birth.
There are several good vitamin D sources such as cod liver oil, fatty fish and fish eggs, pasteurized butter and eggs.
Vitamin E
Vitamin E is commonly known as tocoferol; It is an antioxidant that protects cells from free radical damage, supports the cellular structure, keeps the immune system strong and helps the body to form red blood cells.
New research suggests that if a mother has low levels at birth, the child’s risk of asthma development may be higher.
Foods containing the highest amount of vitamin E include animal oils, freshly ground cereals, shells, seeds, vegetables and fruits.
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What to eat when you are pregnant?: How much protein should I eat when you are pregnant? This is one of the most frequently asked questions about nutrition during pregnancy. Before categorizing food as macro and micro nutrients, pre -industry societies only followed their desires and ate nutritious foods until they were saturated.
Nobody could sit down and calculate how many grams of protein were at the meal they were about to eat.
Mostly our bodies are smart and tell us what we need, but sometimes due to modern factors (such as the existence of too much sugar), our body’s wishes may be distorted.
In the case of protein, modern mothers should target 75 to 100 grams of protein every day.
Nevertheless, it is the quality that is more important than quantity. Pasteurizes, eggs and dairy products; They are more qualified protein sources than bars packaged.
If you find yourself constantly asking for dessert or carbohydrates, this can be a sign that you need to increase your protein intake.

Foods that need to be limited or avoided during pregnancy sugar and artificial sweeteners (including fruit juice and non -alcoholic beverages)
Caffeine
Alcohol
Sprouts
Delicatessen products
Soft Raw Cheese
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