Christine Cui 2019-Jun-17

Fertility food for pregnant women

• Foods with omega 3.

Omega 3 is known for improving the brain’s of the embryo and reducing the effect of brain defects in the future. It is also good for the baby’s heart. However, pregnant women also need to take into consideration the amount of mercury contains in each fish.

Avoid food that is high in mercury such as; swordfish, king mackerel, shark and tilefish. It is recommended to choose lower-mercury foods such as salmon, shrimp, whitefish, catfish and light tuna.

A study from Harvard Medical school stated that pregnant women who consume more fishes during the second trimester will have babies with high scores of the mental-development test at 6 months of age. If you don’t like fish, take some supplements.

• Foods that are rich in iron

Pregnant women usually have a low iron level which could lead to low in hemoglobin level. It is important to double the iron intake (ie. 27mg) during pregnancy because this is the source of life-sustaining oxygen to your baby. Therefore, having food with rich in iron is very significant to increase the iron level. These foods include:

• Chicken, beef, and fish
• soy products, including tofu and edamame
• eggs
• dried fruits, such as dates and figs
• broccoli
• green leafy vegetables, such as kale and spinach
• green beans
• nuts and seeds
• peanut butter

Remember that deficiency in iron can risk the poor growth of your baby in the womb. Pregnant women should avoid having liver even though it’s rich in iron but it contains a high level of Vitamin A, which can cause birth defects and liver toxicity. Taking an iron supplement as well as Vitamin C are also recommended.

• Fruits and Vegetables

Fruits and green leafy vegetables are rich sources of antioxidants, which are good to protect the baby’s brain tissue from damage. Elizabeth Somer, RD, author of Nutrition for a Healthy Pregnancy confirmed that.
The number of fruits and vegetables needed is around five to 10 tennis ball-size serving per day, recommended by Sarah Krieger, a registered dietitian who specializes in maternal and prenatal nutrition.

• Foods that are high in calcium

Calcium is very significant in building baby’s bones and teeth. A pregnant woman needs to consume enough calcium in order to supply the needs of the baby, otherwise, the mineral will be drawn from her bones. Therefore, taking dairy products are recommended.
Food that has a good source of calcium include:

• Cheese
• Yogurt
• Milk (aim for 3-4 servings per day)
• Leafy green vegetables
• Sardines
• Salmon with bones

• Folic Acid rich foods

This is very crucial in the development of baby’s brain in the first trimester where the baby’s brain is developing. In order to prevent birth defects in baby’s brain and spinal cord (ie. neural tube defects), it is highly recommended that pregnant women should start taking folic acid supplements or food even from 1 month before getting pregnant.
The daily recommended dose for folic acid is 400 – 800 micrograms per day. These are the foods that are high in folic acid:

• Beans
• Legume
• Asparagus
• Leafy green vegetables
• Pasta
• Beets
• Avocado
• Citrus fruits such as oranges, grapefruit, lemons and lime
• Bread
• Cereal