Why are supplements and nutrients important during pregnancy?

Nutrition is very important during pregnancy. It’s a time when we need extra nutrients to keep women and babies healthy. In this blog post, CHN would like to share ways to increase the vitamins and minerals needed to support a healthy pregnancy through both food and supplements like prenatal vitamins.

Five Important Nutrients:

• Iron. Iron helps give oxygen to the baby. It can be found in lean red meat, poultry, fish, dried beans and peas, iron-rich cereal, and prune juice.
• Omega-3. Omega-3 helps with baby’s brain development. It’s recommended to eat 8-12 oz of fatty fish per week, like salmon, cod, light tuna, shrimp, eggs, and milk.
• Folic Acid. Folic Acid helps with birth defects and helps support your baby and your placenta. Folic acid can be found in cereal, bread and pasta, peanuts, dark green leafy veggies, oranges, and beans.
• Calcium. Calcium helps your baby build strong bones and teeth and helps them develop a healthy heart, nerves, and muscles.

Tips for Prenatal Vitamins (PNV):

1. Start taking a daily PNV before you get pregnant or as soon as you find out you are pregnant.
2. If your PNV makes you dizzy, try taking it at night.
3. Find a brand that is within your budget. It is more important that you take a PNV daily in addition to a healthy diet, than taking a certain brand.
4. Keep your eye on these nutrients:
   – Methylfolate
   – Vitamin D
   – Choline
   – Iodine
   – DHA (Omega-3)

! Prenatal vitamins are not checked by the FDA. Choose a PNV that is third-party tested with a seal of certification. These ensure the safety of the vitamins.

Creamy Tuscan-Inspired Salmon with White Beans

This is the perfect dinner to support a healthy pregnancy because it is packed with omega-3s from the salmon and minerals from the beans and spinach. If you are pregnant, only eat salmon and other low-mercury seafood 2-3 times a week.

Ingredients:

• 2 salmon fillets
• 1 tablespoon olive oil
• 1/2 yellow onion, diced
• 3 cloves garlic, minced
• 1/3 cup cream or coconut milk
• 1/3 cup chicken or vegetable broth
• 1 cup white beans
• 1 cup baby spinach
• 1 cup cherry tomatoes, halved
• 1/4 cup grated parmesan cheese
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. Bake or pan-fry salmon fillets until cooked through. Set aside.
2. In a heavy bottom pan, sauté onion in olive oil until clear.
3. Add garlic and cherry tomatoes. Cook for 2-3 minutes.
4. Add cream or coconut milk, broth, and white beans. Simmer for 5 min.
5. Add spinach, parmesan, salt, and pepper. Stir until spinach is wilted.
6. Add salmon to pan and cover with sauce.
7. Top with fresh parsley and serve.