FOLIC ACID & PREGNANCY
It is important that pregnant women take a folate supplement at least one month prior to conception and continue right through the first trimester of pregnancy to help decrease the risk of neural tube defects (ie Spina Bifida) in the growing foetus. Folic acid also assists with the normal development and building of body cells of the foetus.
Common symptoms of folate deficiency in a mother are irritability, insomnia and anaemia.
Common sources of folate include green leafy vegetables (such as spinach, broccoli, brussel sprouts), nuts, citrus fruits and juices, avocado and legumes to name a few.
It is important to note that overcooking can destroy the folate in foods.
IRON & PREGNANCY
Pregnancy increases the need for iron by some 2 to 3 times as the growing baby needs iron to make blood and body tissue.
The role iron plays in our bodies is that of carrying oxygen through the blood and delivering it to the muscle tissue (ie the lungs, heart and skeletal muscle). Iron also helps our bodies to fight infections.
Symptoms of an iron deficiency are dizziness, weight loss, fatigue, lethargy and recurrent infections.
There are 2 types of iron: haem iron and non-haem iron, the latter which is more difficult for the body to absorb. Foods high in iron include lean meat, fish, chicken (haem iron), leafy vegetables, nuts, wholemeal bread, legumes and eggs (non-haem iron) to name a few. It is a good idea to combine vitamin c with iron as this is known to enhance absorption.
Did you know that the foetus takes enough iron whilst in the mothers womb to last it for approximately 6 months after birth?
Did you know that coffee and tea can reduce the absorption of iron?
About me: I’m a qualified Elite Personal Trainer, which means I’m a qualified Cert III Fitness Instructor, Cert IV Personal Trainer and Older Adults Trainer. I have done extensive training in Pre and Post Natal Fitness and Nutrition, which is now what I specialise in. I also train a group fitness class using the “Swiss ball”.
I’m also a Registered Fitness Professional with Fitness Australia. My registration number is 22987.