6x ingredients for your baby
Yes, this weekend yet another girlfriend showed up. ‘Simoon, I need to tell you something.’ And yes, yet another one who has a bun in the oven. All nice and dandy, guys, but when is it my turn? Something with very rattling ovaries. Babies, everywhere babies.
The coffee conversations these days are mainly about diapers, the perfect Bugaboo, and name lists. This weekend I was asked what extra you need to get when you are pregnant. In case you missed it, I graduated on a blue Monday in Orthomolecular Nutrition. Are you also baking a little baby, is it a prize at your bestie's place, and are you being bombarded with baby spam? Here are six nutrients that are good for the little bun.
1. Omega-3 fatty acids
Omega-3 fatty acids are important for the baby's eye and brain development. You can obtain these omega-3 fatty acids from fatty fish such as salmon, sardines, and halibut. Leave the pre-packaged fish from the supermarket due to the risk of listeria contamination. Eat a maximum of 350 grams of fish per week due to the mercury content found in fish. You can also get omega-3 from (wal)nuts or by adding a spoonful of ground flaxseed to your breakfast.
2. Fiber
During your pregnancy, it may happen that your digestion becomes a bit slower. Getting enough fiber is important to prevent constipation. Fiber promotes good bowel movements, stimulates the intestines, keeps your stool soft, and thus prevents blockage. By adding a few spoons of beans or lentils to your meal, you will feel full faster, which means you will be less likely to reach for unhealthy food. Whole grain products, vegetables, fruits, and oatmeal are also good sources of fiber.
3. Calcium
Calcium is not only important for maintaining strong bones and teeth, but it is also essential for your baby's bone development. Dairy, soy, dark leafy greens, and grains are good sources of calcium. Greek yogurt, (soy) milk, dark leafy greens, and grains also contain a lot of calcium, just like broccoli. A big extra plus of broccoli is that it also contains vitamin A, C, and folic acid, which are indispensable during pregnancy.
4. Folic acid
Folic acid is one of the most important nutrients during your pregnancy. It is essential for forming your baby's brain and central nervous system. You can get folic acid from fresh spinach, kale, avocados, and asparagus. But a good supplement is also not a bad idea during pregnancy.
5. Iron
Many women suffer from low iron levels, and during your pregnancy, this can drop even more, making you feel weak. Getting enough iron is important to feel strong and fit. Apple syrup, nuts, meat, rye bread, vegetables, and legumes contain a lot of iron.
6. Vitamins
Both you and your baby need that daily dose of vitamins. Therefore, try to eat as varied as possible. Lots of vegetables and fruits are important, but proteins, grains, fish, and dairy are also important for you and your baby. Vitamin C helps your body absorb plant-based iron better, and choline (which is abundant in spinach and eggs) helps promote your baby's growth and development. Vitamin A and beta-carotene help your little bun develop bones and teeth. These vitamins are abundant in yellow and orange vegetables and fruits, such as pumpkin and sweet potato.
