Sources Of Foods Necessary For Your Pregnancy Journey

Calcium is an essential vitamin that we should all attempt to get enough of in our diets. Unfortunately, most people have a hard time getting enough from food alone. Over 70% of women do not reach their daily recommended calcium intake through diet alone. This is because our bones are constantly in a state of turnover; old bone is broken down, and new bone is built to replace it. Here are some calcium-rich foods to try: Dairy products like milk, yoghourt; Green vegetables like broccoli, collard greens; Tofu (if you eat soy); Fortified foods such as cereals, orange juice, and bread; almonds (178 mg per cup), soybeans (160 mg per cup cooked) and figs (148 mg per medium fig).

Iron-dense foods like red meat, fish with edible bones (such as sardines or salmon), beans, lentils, dark green leafy vegetables, and fortified cereals. Also, consider taking a daily supplement of 25-30 mg of iron if you are running low. Be sure to take a source of vitamin C with any source of iron to enhance its absorption.

The two most significant food sources of vitamin A are liver and cod liver oil. While other foods contain some vitamin A like butter, none match these top choices. The same goes for Vitamin D, which can be found in egg yolks, cheese, and fatty fish like salmon. Talk to your doctor about what would work best for you!

Maintaining your vitamin C levels is simple if you eat a well-balanced diet. Otherwise, you can get it from citrus fruits like grapefruits and oranges. Nuts and seeds are good sources of vitamin E from plants.

Omega-3s help regulate metabolism by helping us feel full longer. In addition, these essential fats play a vital role in mood regulation. You will find these fats in fish like salmon, sardines or anchovies, and walnuts or flaxseed oil supplements. However, accessories may be necessary if you’re not getting enough of these nutrients through food alone but speak with your doctor first.