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What should be the nutrition during pregnancy?

Every meal you eat during pregnancy you need to eat enough and balanced from all food groups

Dietitian Yasemin Batmaca's recommendations for adequate and balanced nutrition during pregnancy:



Most of your developing baby's cells are made up of proteins, so you should pay attention to the amount of protein you take. Make sure you include nuts such as eggs, meat, turkey, chicken, fish, milk, cheese, yogurt, legumes and nuts / nuts / almonds in your diet.
Folic acid, dried beans, lentils, walnuts, spinach and wheat are abundant in the baby's and mother's health, which are essential for the mental and physical development of the baby.
Milk, cheese and fish are rich sources of vitamin B12, which are involved in cognitive functions.
Carrots, apricots, eggs and spinach are rich sources of vitamin A.
Iron: Iron-rich sources involved in the production of blood, eggs, molasses, tahini, spinach, dried apricots, raisins, dried legumes.
Calcium: Calcium, which is important for bone development, is rich in milk and its products.
In the case of zinc deficiency, growth failure, stillbirths and congenital anomalies may be seen in the baby. By consuming cheese, almond, walnut, wheat and bulgur, you can meet your body's need for zinc.
Iodine deficiencies can lead to miscarriages and stillbirths. Fish and other seafood, chicken, feta cheese, legumes, eggs and milk contain plenty of iodine.

A balanced intake of omega 3 and omega 6 fatty acids is crucial for infant development. In particular, oily fish such as salmon, mackerel, olive oil, walnuts, green leafy vegetables must be included in the diet.
In case of deficiency of all these vitamins and minerals, it should be given as an additional supplement under the supervision of your doctor.
Adequate amounts of all food groups should be consumed daily.
Alcohol, cigarettes and drugs should never be used. Caffeine should not be over-consumed, instead of caffeine-containing tea, coffee, buttermilk, sugar-free compote, fresh fruit juice, such as foods should be consumed. In addition, if you want to eat green tea should be preferred as decaf.
In order to prevent constipation problems that are frequently experienced during pregnancy, it should be paid attention to food intake containing pulp, drinking enough water and exercising to the extent allowed by your doctor. Adequate fluid consumption should be taken into consideration, sufficient water should be consumed to reduce edema during pregnancy.
A doctor should be consulted before using any medicine, vitamin or mineral.
Weight gain should be checked on a regular basis because it should be noted that underweight or excess weight gain may be inconvenient.


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WHAT IS FOLIC ACID AND WHAT IS IT USED FOR?

What is folic acid that we usually know should be used as a supplement in the first weeks of pregnancy, sometimes even before becoming pregnant?

What is Folic Acid?
Folic acid is a member of the vitamin B family and is an important vitamin in DNA synthesis and cell division processes. Also known as folate or vitamin B9.



What does folic acid do?
Folic acid plays a role in important biological processes such as blood production, new cell formation and DNA synthesis in the body. Folic acid is known to reduce arteriosclerosis and prevent the occurrence of many bad diseases such as heart attacks, dementia and stroke. Folic acid supplementation, which is recommended during pregnancy and even before pregnancy, is thought to be important for the expectant mother to have a healthy pregnancy and to prevent problems that may occur in the development of the baby.



How to identify folic acid deficiency?
When there is not enough folic acid in the body, symptoms such as anemia, forgetfulness, fatigue, dizziness and shortness of breath may be seen. Since these symptoms can also be seen in another group B vitamin B12 deficiency, it is important to consult a specialist for the determination of folic acid deficiency. When you go to the doctor for this, a blood test can be done and you can see how much folate and B12 you have in your blood.


What causes folic acid deficiency?
You may experience folic acid deficiency if you do not consume foods rich in folic acid and B12, or if you have a disease (such as restless bowel syndrome) that prevents your body from absorbing folic acid efficiently. You may also be losing folic acid if you go to the toilet very often because of a kidney or liver problem.



If you are pregnant, changes in your body and the development of the baby will require more folic acid.



A significant decrease in folic acid levels is also observed in cases of cancer, blood or circulatory diseases or inflammation in the body.



Why use folic acid in pregnancy?
Women who plan to become pregnant are usually advised to start taking folic acid supplements early. Almost all gynecologists and obstetricians recommend taking folic acid to women who have learned that they are pregnant. Why is folic acid particularly important in pregnancy?



Folic acid supplementation, taken before and during pregnancy, is known to protect against damage to the baby's spine and brain. Especially in the first weeks of pregnancy, the need for folic acid increases because the baby's brain and spinal cord develops in the 3rd and 4th weeks. Because of the need for folic acid in this early period, it is thought to be more advantageous for the mother to eliminate the folic acid deficiency in her body before she becomes pregnant.



Using folic acid prevents birth defects that are centered in the brain and spinal cord, known as nerve pathway defects. Open spine (spina bifida) is one of the most common nervous system defects. These defects can cause brain damage or interrupt brain development, causing disability in the most severe cases. Most of these problems (about 70%) can be prevented by consumption of folic acid.





What foods does folic acid contain?

Lentil

One of the richest foods in terms of folate is lentil. Lentils also contain many useful substances such as iron, fiber and slow-burning carbohydrates. Dry lentils do not need to be soaked before cooking and are easier to cook compared to other pulses.



Leafy foliage

Dark green leafy vegetables contain a high concentration of vitamins. Fresh spinach, kale, some of them. If possible, make salad and consume raw.



Citrus

A large orange contains 55 mg of folate. You can eat the orange alone or cook it with chicken or vegetables like celery.



Asparagus

Steamed asparagus, folic acid store. You can use the asparagus as an appetizer or as a main course by cooking with vegetables such as peas.


Haricot bean

Dried beans, which is one of the most consumed dishes by the Turks, also contain plenty of folic acid. Don't forget to soak the beans before cooking.



Broccoli

Broccoli meets a quarter of your daily folic acid requirement. This nutrient-rich super food is also a source of vitamin C, beta carotene, fiber, calcium and iron.



Cereal bread and breakfast cereal

Folic acid content of foods obtained from cereals is high. Consume them with foods that are a normal source of folate (broccoli, spinach, etc.).



Sunflower seeds

A handful of sunflower seeds contain approximately 82 micrograms (mcg) of folic acid. It can be used as a snack or added to bread dough or sprinkled with salads or soups. Sunflower seeds are also a great source of iron and calcium.



Avocado

Like salmon and walnuts, avocado has omega 3 fatty acids and beneficial fats for your heart. A slice of avocado contains 90 mcg of folic acid. Avocado is also very useful for your baby's developing brain.



Folic acid used in pregnancy can prevent autism
A study in Norway found that folic acid supplementation can also protect against autism in a 9-year study on children of mothers who used folic acid during pregnancy. The research conducted on 85,000 children born between 2002 and 2008 revealed that the risk of autism in children whose mothers use folic acid supplements during pregnancy is 40% less than those of mothers who do not use folic acid.



Can folic acid use be harmful during pregnancy?
It was found that folic acid supplementation taken in the early stages of pregnancy could be associated with pregnancy-related diabetes.



According to a new report published in Diabetic Care, the use of folic acid or folate in early pregnancy increases the risk of pregnancy-related diabetes. Folic acid is used by pregnant women to prevent birth defects. Because of this benefit, folic acid is said to be added to the flour as a nutrient booster. This report reminds people of the potential risks of folic acid supplementation.



In food supplements, folic acids, which are present as nutrients, are synthetic chemicals. In addition to its association with increased risk in pregnancy-related diabetes, synthetic folic acid supplementation is also associated with increased risk of breast cancer. Therefore, when folic acid supplements are considered as nutrients, it is necessary to approach the situation with caution.



Folic acid is not the only thing that supports pregnancy-related diabetes. High-consumption foods such as fast food, red meat and iron supplements and nutrients are also associated with increased risk of pregnancy-related diabetes. The problem with red meat is probably hem-iron in its structure. High concentrations of iron in red meat - especially hem-iron - can increase lipid peroxidation, leading to many health problems, including diabetes.



It should be noted that folic acid, naturally found in vegetables, is not associated with any serious effects or health problems.





When should folic acid be used during pregnancy?
Folic acid is particularly important for pregnant women in the early stages of pregnancy. Folic acid is not stored in the body; therefore, women who may become pregnant are required to take folic acid every day - even if the baby is the last thing on your mind.



Women need an extra 400 micrograms of folic acid the day before pregnancy and during early pregnancy. It is known that this dose decreases most of the risk of birth with nervous system defects. It is best to take folic acid as a separate supplement; because you can be sure that you receive the correct dose of 400 micrograms per day. Check the label. Folic acid is quite inexpensive; The price is less than 10 pounds.



Approximately half of all pregnancies occur unplanned. The spinal cord of the baby occurs completely during the first 28 days of pregnancy - perhaps before we realize that you are more pregnant. Therefore it is very important to start using folic acid before getting pregnant.



Only 1 in 4 women use folic acid before becoming pregnant. Many women know that by using folic acid, they can protect their babies against nervous system defects; however, very few begin to use folic acid before they realize they are pregnant. For this reason, women are encouraged to adopt the habit of using folic acid and start their daily folic routines.




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Nutritional habits during pregnancy

Care for your baby's health!

While the woman is feeding her own body during pregnancy, the unborn baby is fed directly from her mother because she has direct blood ties.



In order for the baby to complete its development in the womb correctly and completely, the expectant mother should be fed healthy.



Emsey Hospital Gynecology and Obstetrics Specialist Op. Dr. We received information about nutrition for pregnant women from Esra Can Çetin.



The mother should be fed enough and balanced enough for her own body and for a second organism that develops in her body.



However, besides the foods the baby needs, the foods that the mothers will consume may cause unnecessary calorie intake. Therefore, restrained and balanced nutrition as well as adequate nutrition is of great importance for mother and baby health.



Especially during pregnancy nutrition; It needs to be more careful in people under the age of 20 and over 35, who have a low pre-pregnancy weight, who weigh less than 7 kg during pregnancy, who have a birth interval of less than two years, who have given birth to a premature baby, and who have chronic diseases (diabetes, tuberculosis, etc.). .

Food groups to be taken during pregnancy:


Protein: Protein should be the main source of nutrition in pregnancy because the mother needs the most protein to provide energy and complete the baby's development.



Foods containing at least 1-2 portions of various protein should be taken daily. Fully cooked fish or seafood, liver, chicken, lean beef or lamb, nuts, walnuts, peas, kidney beans, beans, black beans, legumes such as chickpeas, lentils, milk and dairy products and eggs are the main foods containing protein.



Some points should be considered in protein consumption. For example, seafood is a good source of omega 3-containing fatty acids and proteins that are essential for the baby's brain development.

However, fish and shellfish may contain heavy metals such as mercury. Too much mercury can damage your baby's developing nervous system. Especially in large and old fish, shellfish may be high in mercury, small fish and canned tuna fish used in the shelf life can be safe.



Due to the risk of carrying bacteria and parasites, seafood should be cooked well. Animal foods such as meat, meat offal, delicatessen products, milk and eggs should not be consumed raw because they can carry various bacteria and cause infections and poisoning. Since it may contain raw milk or eggs, it is advisable to avoid sauces containing raw dough or mayonnaise. The milk must be cooked or pasteurized. When consuming cheese varieties, care should be taken to make pasteurized milk. Meat and offal should not be consumed unless they are sufficiently cooked. When cut, the color of the innermost point should have turned brown, and should not be red.

Calcium: In the last three months, calcium intake of 1000–1200 mg per day is necessary to prevent both the baby's bone development and the mother's calcium and bone loss. Examples of calcium sources include milk, eggs, yogurt, cheese, almonds, cabbage, green leafy vegetables. Dairy products should be cooked or pasteurized and fat reduced.



Iron: Pregnant mothers need 40-60 mg of iron per day. The main foods that contain iron are green leafy vegetables such as spinach, lettuce, cabbage, red meat, white meat, liver, spleens such as spleen, grape molasses. Even if these foods are consumed sufficiently, iron deficiency is a common female problem in our country and iron supplements are recommended especially for mothers starting from the 5th month.



Folic Acid: Deficiency of folic acid in the first three months may lead to an increase in the nervous system anomalies of the baby, which we call Neural Tube Defect. For this reason, 400 micrograms of folic acid per day is recommended. Foods that supply folic acid include spinach, lettuce, cabbage, bran and whole grain breads, oats, legumes. Even if these foods are sufficiently taken, folic acid supplementation is essential for the first three months.

Vitamin C: Fruits and vegetables rich in vitamin C will promote metabolic processes related to wound healing, tooth and bone development. Citrus fruits, strawberries, lemons, mangoes, tomatoes, kiwi, melons, peppers can be counted as sources of vitamin C.



Nutritional considerations of expectant mothers


Meal should not be skipped, often and undernourished,
At least 2.5-3 liters of liquid should be consumed per day,
Avoid sugary, floury, fatty foods to prevent excess weight gain,
Excess salted food should not be consumed, salt should not be used on the table, iodized salt should be preferred,
No alcohol
Tea should not be consumed with food as it will reduce iron absorption,
Smoking should be avoided,
Oily and spicy foods should be avoided to reduce nausea and vomiting,
Dry foods such as bread, biscuits, chickpeas should be preferred between meals.
Caffeine-containing foods such as cola, coffee, tea and chocolate should be consumed less.
Foods should be eaten boiled or baked, avoid frying,
To prevent constipation, fiber food consumption should be emphasized.


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What should be the nutrition during pregnancy?

What should you eat during pregnancy and what foods should you avoid? Here are the things to be aware of pregnant nutrition ...

When you become pregnant, you will find many different advice and guidelines on nutrition. However, you may experience uncertainty as to which of these recommendations to follow. The American Academy of Pediatrics and National Institutes of Health, using the Mayo Clinic recommendations, have identified some important topics for the nutrition of pregnant women.



Tuna or any other really big fish should not be consumed
Other large fish such as tuna and swordfish contain high mercury. The FDA warns that high mercury will be harmful to brain development.



Nutritional supplements during pregnancy ...

Do not consume anything raw
In some cases, frozen products may be consumed, but still avoid attention.




Minimize delicatessen products
Uncooked and unpasteurised foods and some delicatessens may contain a bacterium called listeria. Experts underline that pregnant women should avoid unprocessed products. Although listeria-induced listeriosis starts like a cold, its consequences can range from preterm birth to miscarriage.





What foods should be avoided during pregnancy?

Attention to cheese
Although the rules about cheese change every 5 minutes, the common blood is that pregnant women should stay away from raw and soft cheeses.



Beware of the liver
Most people think of carrots when it comes to vitamin A, although some animal foods, especially liver and fish oils also contain a high rate. Vitamin A contained in these products should be avoided during pregnancy because excessive consumption may cause liver toxicity or birth defects.

Food-based prenatal vitamins
Food-based vitamins are fully digested and are good for nutrition and heartburn. Consume plenty of them.

Spinach and beans are lean proteins that are a source of natural folic acid and iron.
Nuts and citrus fruits also contain folic acid as well as calcium, protein and vitamin C.
Cheese, milk, cabbage and broccoli are sources of calcium that strengthen the bone structure.
Salmon is rich in vitamin D (not smoked) and is good for teeth and bones. It also contains protein, which is very important for the development of the baby in the womb.
Non-animal sources of protein recommended for pregnant women include nuts, peanut butter, lentils.


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Is zinc supplementation necessary during pregnancy?

Zinc deficiency, which can cause many diseases such as slowing growth and development, skin rashes, immune system disorders, can be dangerous in pregnancy. Diagnosis, treatment and precautions in our article.

The importance of zinc, which is one of the minerals needed especially during pregnancy, for the human body and the health problems that arose in the lack of health emerged only in the early 1960s. It is possible to treat zinc deficiency which causes many diseases such as slowing growth and development, skin rashes and immune system disorders. American Hospital, Department of Obstetrics and Gynecology Senai Aksoy explains the importance of zinc intake in pregnant women:



Why is zinc necessary during pregnancy?
Zinc is one of the minerals in the structure of proteins and cell membranes. However, it is also effective in producing genes for which the genes are responsible. In addition, the presence of sufficient amount of zinc in our body allows more than 100 enzymes to function properly and in a healthy way.



The deficiency causes the cell to stabilize the proteins and disrupt the function and become sensitive to the damaging conditions.

What causes zinc deficiency during pregnancy?
The importance of zinc for the human body emerged after the discovery of Acrodermatitis Enteropatica, a genetic disease. Zinc absorption and circulatory disorders are seen in the course of the disease.



Children who had this disease in the past were lost at an early age. However, after the discovery of the disease and its cause, the treatment can be easily performed with zinc supplementation.



Excessive zinc deficiency problems include:


Slowing or stopping of growth and development in children
Delay of sexual development
Skin rashes
Severe diarrhea
Disorders of the immune system
Delay in wound healing
Anorexia
Distortion of taste sense
Night blindness
Swelling and turbidity in the corneal layer of the eye
Behavioral disorders


The listed zinc deficiency symptoms are almost exclusively seen in Acrodermatitis Enteropatica disease. While these symptoms are not encountered in people who cannot get enough zinc from the foods they take, the above symptoms may occur in cases of chronic diarrhea and severe zinc deficiency.



Who is more important to you?

Newborns and children
Pregnant and nursing mothers (especially mothers and mothers under the age of 20)
People who cannot be fed orally for various reasons
People with severe malnutrition such as Anorexia Nevrosa
Diseases such as celiac disease or short bowel syndrome
People with chronic bowel disease such as Crohn's or Ulcerative Colitis
alcoholics
Patients with blood disease called sickle cell anemia
People over 65
vegetarians

'' Zinc deficiency during pregnancy affects the baby's development negatively. It also increases the risk of the baby being ör Neural Tube Defect '. To prevent this, you should pay attention to your diet. ''



The importance of zinc in pregnancy
During pregnancy, the body's need for zinc increases. Taking enough zinc during this period plays an important role in DNA and protein structure. Therefore, during pregnancy, when cell production is extremely fast, zinc uptake is very important. The daily zinc requirement of a non-pregnant woman over 19 years of age is 8 mg per day, while this rate reaches 11 mg during pregnancy. A breastfeeding mother should take 12 mg of zinc a day. Although there is no conclusive evidence, zinc deficiency in pregnancy is related to preterm delivery and miscarriage.
There are studies showing that there may be.



What foods does zinc contain?
Zinc is mostly found in meat and seafood. Oyster is one of the richest nutrients in zinc. However, it is not recommended to eat raw oysters and other shellfish during pregnancy, so you should meet your zinc requirement from other foods. Women who are fed vegetarians may not get enough zinc during pregnancy. In such cases, it may be beneficial to consume foods such as zinc-supported cornflakes and muesli.


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EVERYTHING ABOUT VITAMIN USE IN PREGNANCY

All about the use of vitamins in pregnancy

Folic acid, iron, vitamin D her Everything you wonder about vitamins and minerals that you shouldn't be deprived of during pregnancy.

Why is vitamin intake important during pregnancy?
Every healthy person needs to be fed to get enough vitamins and minerals. Whether or not you get enough vitamins during pregnancy becomes even more important, because the baby that grows with you now needs vitamins in order to continue its development in a healthy way.



Specialist Dietician Güneş Aksüs, during pregnancy, protein, carbohydrates, fat, vitamins and minerals are important not only for healthy growth of the baby, but also for the expectant mother to spend a healthy and comfortable pregnancy, he says. He also points out that adequate and balanced nutrition during pregnancy is important for the mother to feel really good and strong after birth.



When should you start using vitamin supplements during pregnancy?
If possible, start taking vitamins (folic acid) 3 months before starting conception. The egg begins to ripen approximately 3 months before its release; it is critical to have the necessary nutrients in the early stages.



Nerve tract defects occur within the first 4-6 weeks of pregnancy. If you think you are pregnant and do not receive supplements, do not wait for your first doctor's appointment for a prescription; because you can miss the crucial developmental phase. Start taking 600 micrograms of folic acid supplements immediately.

Which vitamins and minerals are important in pregnancy?
According to important research, the most important nutrients are folic acid, iron and calcium. Folic acid prevents nervous system defects; iron is important in delivering oxygen to the baby and preventing maternal anemia; calcium helps the baby's bone development and prevents bone loss in the mother.



Dietitian Güneş Aksüs lists vitamins and minerals that are particularly important in pregnancy:



Vitamin A: Provides healthy growth of cells and tissues in the body. It protects the body against infections. It is especially important in eye health. Fish and eggs contain high amounts of vitamin A in red, yellow and green vegetables.



Vitamin D: Bone and dental health is very important for the immune system. We know that postpartum depression is more common in vitamin D deficiency in recent years, and we know that it is important to give vitamin D supplementation to the mother (if there is a deficiency) in the prevention of postpartum fatigue and weakness. I give importance to this issue with the obstetricians I work with. We are looking at vitamin D in the pregnancies we follow. Vitamin D, most commonly found in fish, eggs and dairy products, can be absorbed when the sun comes into contact with our skin. Be sure to sunbathe every day for 10-15 minutes.



B Vitamins: Although enough vitamin B is taken every day in cereal group areas, folic acid supplementation starts from pre-pregnancy period. Folic acid is one of the most important vitamins in pregnancy. Since it prevents the neural tube defect in the baby, it starts to be used when pregnancy is considered or from the first months of pregnancy.

Vitamin C: It is important for the immune system because it increases the absorption of other vitamins and iron. It is found in high amounts in foods such as pepper, parsley, tomato, orange, tangerine and lemon.



Iron: Blood volume increases by 50 percent during pregnancy. Therefore, the need for iron increases. Hemoglobin is necessary for the developing baby to carry oxygen in the body. Low-fat red meat, eggs, legumes, cereals (iron-enriched) you can get iron.



Iron deficiency in pregnancy

Calcium: For both mother and baby, it is very important to get enough calcium for bone health, growth and development. In other words, enough milk, yogurt, buttermilk and cheese to consume and even to get calcium support from legumes and greens would be very useful.



Magnesium: It should not be taken regularly, but if your cramps have increased in recent months, you may need to supplement magnesium.



Omega -3: Recent studies have shown that pure Omega-3, especially used in the last 3 months of pregnancy, increases the baby's IQ. Don't jump. Since you cannot eat fish every day, you should take Omega-3 during this period and during the breastfeeding process.

Are all prenatal vitamin supplements the same?
No. There are many different formulations available, each containing different concentrations of nutrients. Some have a little bit of everything; some contain a small amount of nutrients. If you have a particular health condition, your doctor may recommend supplements that contain the nutrients you need.



What should I do if I vomit because of morning sickness?
Take vitamin immediately before bedtime; so you can sleep during nausea.

Do I need to take anything else in addition to prenatal vitamins?
If you do not have enough prenatal supplements, you can take calcium supplements. Mostly the mixes on the market do not have enough calcium; Because excess calcium makes multivitamin unstable. Pregnant women need 1000 milligrams of calcium per day; many vitamin supplements contain only 150-250 g of calcium.



However, many pregnant women do not take the recommended daily 600 iu vitamin D. But most prenatal vitamin formulations contain 400 iu of vitamin D; this number is sufficient with a healthy diet. Pregnant women are also advised to take 200 mg of DHA per day. DHA, found in fish and some plants, is an omega-3 fatty acid essential for fetal brain and eye development. Many prenatal vitamins contain DHA; but you can also use fish oil capsules - their structure is free of mercury.



I'm a vegetarian. Should I use any supplement vitamins?
Since vegetarians do not consume animal products, they need Omega-3 fatty acids such as vitamin B12, zinc, iron and DHA. You can use supplements that contain vitamins and DHA, not fish, algae-induced (such as Spirulina).



Prenatal choices
Before choosing a prenatal vitamin / mineral supplement without a prescription, you should ask your doctor for approval; because pills containing certain herbs may cause distress, and pills that contain too much of a particular substance - such as vitamin A - can seriously affect the development of the fetus.



How should you eat to get enough vitamins during pregnancy?
Expert Dietitian Güneş Aksüs explains the main rules of healthy nutrition during pregnancy:

Don't forget to eat pasta from bread / bulgur / whole wheat flour at every meal.
Consume 3-4 fresh fruits a day.
At each meal, try to eat fresh vegetables (salad or cold cuts and season) and a vegetable dish with cooked olive oil.
Take some protein at each meal. (There may be eggs, cheese and yogurt for meals at breakfast. The amount of this protein may vary each month.
Eat useful oils such as olives, olive oil, walnuts, hazelnuts and almonds every day. (Ask your dietician about their amounts.)
Be sure to consume 2-3 glasses of milk-yogurt per day.
Consume fish 3 times a week and red meat and legumes on other days.
Pay attention to salt consumption.
Drink 2-2.5 liters of water per day. (This amount may increase every month. During the breastfeeding period you will surely need it.)
Instead of preservatives, additives, sweeteners; Take advantage of natural, home-made, seasonal foods.


Güneş Aksüs also states that pregnant women who take care of a healthy diet may not need to take additional vitamin supplements. However, you cannot eat enough regularly every day, you live in big cities like Istanbul, you cannot reach fresh vegetables and fruits, you live in dirty air, you cannot eat regularly and well enough due to nausea, vomiting or other stress; your doctor will recommend additional vitamins to you. Aksus also points out that not all individuals need the same vitamins and warns that vitamins A and D should not be taken more than necessary.


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Watch out for iron deficiency during pregnancy!

Dietician Deniz Şafak gave important information to the pregnant women about nutrition.

Iron is very important for the health of mother and baby during pregnancy. Many women begin their pregnancy without adequate iron deposits in their body. With the blood lost at birth, iron mineral is lost even more. Nutrition and Diet Specialist Dietitian Deniz Şafak from Central Hospital explains the points that mothers should pay attention to in order to increase iron intake during daily feeding.



“Iron için for healthy growth and immune system
Iron is a mineral found in high amounts in the blood. The most important task in the body is to produce hemoglobin. It carries oxygen to red blood cells. It is also necessary for healthy growth and development of the immune system. During pregnancy, iron is stored in the baby and in the sac. It is an important mineral for both mother and baby. Iron may be sufficient in properly fed women, but the need for pregnancy increases. At birth, blood and iron are lost. In addition, intestinal parasites, invisible hemorrhages and injuries, intense exercise causes iron loss. For all these reasons, it is necessary to get the iron sources correctly.



Milk and dairy products should not be consumed if iron supplements are taken
There are considerations to increase iron intake in daily nutrition. If additional iron supplements have been made during this period, milk and dairy products (milk, yogurt, cheese) should not be used with iron preparations. Beverages with high caffeine content such as tea, coffee and cola drinks prevent the absorption of iron. Vitamin C increases the absorption of iron. Therefore, iron can be taken with fresh vegetables and fruits. Thus, it is more effective to use in the body.



Excessive iron intake nourishes carcinogenic cells
The main symptoms of iron deficiency are; hair loss, nail breakage, weakness, loss of appetite, headache-dizziness, shortness of breath, palpitations, fatigue, irritability, flattening of the tongue papillae, burning in the tongue, ulceration and fissures in the mouth corners, difficulty in swallowing. When these symptoms are seen in mothers or observed in routine controls, iron evaluation is performed. Iron overload provides important symptoms and overuse also helps to feed carcinogenic cells in the body. This increases the need for vitamin E. Nutritional supplements should be under the supervision of a specialist. The causes of iron deficiency need to be investigated well. Taking random iron or vitamins, having blood transfusions without the underlying cause can delay the diagnosis and cause the patient's problem to progress.



The best iron sources; meat, fish, green vegetables, legumes and whole grains
Nutritionally the best sources of iron; eggs, meat and meat products, fish, liver, green leafy vegetables, legumes and whole grains. Almonds, prunes and black raisins are also good sources. The snacks are very suitable for these nuts. Apart from being good sources of iron, they will prevent the mother from starving. The use of herbs such as mint and parsley will be rich in both vitamin C and iron.

Nutrition menu for pregnant women
In the morning, if there is an iron supplement, breakfast can be served after 2 hours with rosehip tea. Since rosehip is rich in vitamin C, it will be more suitable for the absorption of iron. At least 2 slices of cheese should be eaten. Olives and jams may not be eaten because of the nutritional value is not much. Meat products are rich in iron, but meat products such as salami and sausages are not recommended for breakfast. Whole grain breads are suitable for breakfast.


Nuts, almonds, walnuts can be consumed in the meals not exceeding 10 pieces. Besides raisins, plums, apricots can be eaten or fresh fruits can be selected.


If meat will be consumed in one of the lunches and dinners (red meat, chicken or fish), vegetable dishes should be preferred in the other. Salads should have plenty of greenery and should be present at every meal. Yogurt, buttermilk, cacik foods can be consumed in the main meal. If it is not eaten in the main meals, it can be taken to snacks. Milk is also drinkable.


At least 2-3 servings of vegetables and 3-4 servings of fruit should be consumed daily. This is necessary for both vitamin C, iron and daily fiber intake.


Excess fiber (pulp) may prevent the absorption of vitamins and minerals from the intestine. Therefore, they should be taken as much as necessary.


As with all vitamins, proper nutrition is very important in terms of meeting the iron need.


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