Vitamin D

We all know that vitamin D pregnancy and proper nutrition go hand in hand, but this great prenatal nutrient has so many more functions in the body.  Vitamin D’s role is primarily calcium metabolism; where it regulates the amount of calcium circulating into and out of your bones.  Vitamin D for pregnancy may have a similar function.  However, this particular vitamin also touches thousands of different genes and to impact many areas of health.

The science around vitamin D is growing daily, and recently the American Academy of Dermatology has revised their recommendations to caution people against not getting enough vitamin D.  Vitamin D insufficiency is where you don’t have the optimal amount of vitamin D circulating in your body, but are not identifiably deficient in the nutrient.  According to their new direction, the American Academy of Dermatology’s new guidance is as follows:

“The vitamin D position statement supports the Academy’s long-held conviction on safe ways to get this important vitamin – through a healthy diet which incorporates foods naturally rich in vitamin D, vitamin D-fortified foods and beverages, and vitamin D supplements,” said David Pariser, president of the American Academy of Dermatology.

“The updated recommendation for individuals who practice daily sun protection acknowledges that while protecting the skin from the damaging rays of the sun is important, so is maintaining adequate vitamin D levels. Concern about vitamin D should not lead people to forego sun protection, but rather prompt a conversation with their physician about how to ensure adequate and safe vitamin D intake while guarding against skin cancer.”

Does this change the guidance on vitamin D and pregnancy?  Not specifically.  You should still get adequate sun exposure to manufacture the vitamin and obtain the rest through a healthy and balanced diet.  Supplementation may help as well.

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Eating right while pregnant can be a challenge.  We all know that you are eating for two.  But to keep your baby healthy, what foods are best?  The answer to the question is variety.  In addition to taking your daily prenatal vitamin, you should include plenty of fresh fruits and vetetables as well as fresh wild caught fish.

While pregnant, you should consume a small amount of wild caught salmon, about 12 ounces per week.  It is a fantastic source of DHA which is an omega 3 fatty acid that supports fetal brain and nervous system development.  Be sure that the salmon is wild caught because it is lower in toxins such as mercury.  As an alternative to fresh fish, you may want to choose a prenatal vitamin with DHA.

In addition to your DHA from fish or your prenatals, be sure to include folate rich leafy greens.  Asparagus and spinach are both high in folic acid. Folic acid of course is also used in prenatal vitamins to support neural development.

Other foods to consider are eggs for choline which also supports healthy brain development.  Eggs also contain lutein, it’s what makes the yolks yellow, which supports eye health and skin elasticity.

Choose oranges for vitamin C, yogurt for zinc, and even cottage cheese for calcium and protein.  Almonds for fiber as well as the amino acid arginine.

The point is, while pregnant, make sure that you give your baby a varied and healthy diet.  Eating while pregnant and taking your prenatal vitamin is the best way to ensure a healthy and happy pregnancy.

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