Tag Archive for 'folate'

Eat Your Protein When You Are Pregnant Or Nursing!

We all know that foods Salmon that are packed with Omega 3s fatty Acids are a go-to for women of all ages. Salmon has the added benefit of mood stabilizing your hormones by boosting your serotonin levels in your brain which helps you to feel-good. Higher levels of this naturally occurring feel-good chemical can help ward off depression or baby blues. Salmon is easy to make and throw on a salad for a great and healthy left-over meal. Health experts recommend having salmon at least once a week for optimal benefits.

What you might not know is that high protein foods like eggs and spinach are really important for you if you are pregnant or breastfeeding. The Institute of Medicine recommends eating 425 mg of choline for all women, 450 mg if you are pregnant and 550 if you are breastfeeding. Both spinach and eggs with the yolk contain choline which is a nutrient that helps your baby’s brain develop.

Spinach has the added nutritional benefit of folate which helps prevent birth defects. The National Institute of Health recommends women eat 600 mcg of folate when pregnant and 500 mcg when nursing. One half cup of spinach, or similar green, provides about 130 mcg of folate, so about one-third of what you need. You can make up the difference by taking a supplement recommended by your doctor. However, just cooking a daily spinach omelet can give you and your baby the nutritional boost you need each morning.