Nutrients Flashcards
Choline
Need 450 mg daily can take up to 900 mg if needed
Excellent for brain development, memory and preventing neural tubes defects
Found in eggs and liver
Glycine
Needed for synthesis of fetal dna and collagen
Best sources are bone broth, slow cooked tough cuts of meat, pork rinds, bacon, sausage or ground meat or gelatin powder/collagen
Protect against oxidative stress and reduces blood pressure and sugar
Poor glycine status has been suggested in preterm infants
B12
Deficiency can cause miscarriage, neural tube defects, preterm delivery, developmental delays, stunted growth and motor delays
What remains the leading cause of preventable mental retardation worldwide?
Iodine deficiency
What is a goitrogen?
A classic of anti-nutrients present in high amounts in soy. They interfere with the absorption of iodine, a mineral that’s required for the production of thyroid hormones
Soy
Soy inhibits mineral absorption.
It contains physics acid substance that prevents absorption of calcium, magnesium, copper iron and since
It also interferes with protein digestion
What are the best types of fats to eat?
Saturated fats like animal fat or coconut oil
Also extra virgin olive oil, avocado oil and macadamia nut oil. These fats are naturally low in omega 6 fats and high in healthy mono saturated fats
Omega 6 to omega 3 fats
Vegetable oils are high in unsaturated fat called omega 6. These fats are pro inflammatory. The ideal ration of omega 6 to 3 is 1:1 unfortunately in practice it is more like 10:1. This imbalance is problematic in pregnancy. It can cause the development of pro inflammatory compounds called eicosanoids which are associated with preterm labor. It can also cause fine and gross motor delays. Possibly by preventing absorption of omegas 3 and brain boosting dha. It may also cause obesity inc hold later on
Artificial sweeteners
Bad; they actually raise your blood sugar and cause weigh issues and obesity more that sugar because they kill if certain microbes in your gut afterbonly 12 weeks of use. These included aspartame, sucralose, saccharin, but not stevia. They also affect thyroid function
How much caffeine can you have while pregnant?
No more than 200 mg a day
Can you drink kombucha while pregnant?
Yes, the amount of alcohol is the same as what’s in an over ripe banana
The problem with soy
- Phytoestrogens; mimic the fee ts of estrogen in the body and can interfere with normal fertility, reproductive organ development and ability to carry pregnancy to term
- Pesticide residue; 94% of soy is gmo, modified to withstand high doses of round up. One of the highest pesticide foods.
- In rat studies glycosphste or round up caused endocrine disruption, behavioral changes and disturbs the masculinization process of male offspring
- Exposure to round causes gestational diabetes, mitochondrial damage, placental cell death,
- Soy is also contaminated with aluminum. Beans are washed and pressed in aluminum tanks that leach aluminum into the final product
Aluminum is a toxic metal that accumulates in the brain and causes neurological problems
If you chose to use any soy in pregnancy opt for fermented soy like soy sauce, miso, narrow and tempeh and only included them rarely
What dose of vitamin d do you need in pregnancy?
4,000 IU
Magnesium
Magnesium deficiency can predispose women to preeclampsia and gestational diabetes
Found in seaweed, green leafy vegetables, pumpkin seeds, Brazil nuts, sesame seeds, almonds, cashews, chia seeds, avocado bone broth and herbs
Magnesium glycinate is best absorbed
Take 300 mg daily
Iron
Need 27 mg daily while pregnant
Iron deficiency increases risk of premature birth and low weight infant
Best sources in 3 oz
Chicken liver: 9.9 mg
Oysters: 5.7 mg
Beef liver: 5.6 mg
Beef heart: 5.4 mg
Version: 3.8 mg
Ground bison: 2.7 mg
Sardine: 2.4 mg
Chicken thighs: 1.7 mg
Wild salmon: 0.5 mg
Eat iron with vitamin c for best absorption
The best absorbed is iron biglycinate not ferrous sulfate
