Whole grains:

Nutritional do’s and don”ts for pregnant women!

You’ve just received the good news that a little one is on the way! Congratulations, you’re pregnant!

Pregnancy is beautiful, magical and even empowering! Whether you are elated or in a wee bit of shock, remember pregnancy is an immense physical, psychological and emotional experience whatever the circumstances surrounding it.

Once it sinks in that you are on your way to motherhood you may find yourself thinking, what”s next? Expect a lot of changes in your lifestyle which include some dietary modifications because your growing baby is absorbing everything you”re eating.
You will be snowed under with advice from family, friends and yes, even complete strangers about what foods are safe and what aren’t during pregnancy, enough to confuse anyone.

First and foremost you’ll need protein and calcium for your baby’s tissues and bones, extra folic acid to protect against neural tube birth defects and iron to help red blood cells carry oxygen to your baby. Although it is imperative that you discuss your diet with your doctor, we at MedGuru give you some dos and don’ts that will help get you started!

Foods to eat during pregnancy:-
Whole grains
Try incorporate whole grains that are fortified with folic acid and iron into your daily diet. Eat oatmeal during breakfast, whole-grain bread at lunch and brown rice for dinner.

Leafy greens, fruits
Increase intake of green veggies broccoli and spinach, food items like muesli and fruits like Blueberries, raspberries, and blackberries which are a good source of iron that a woman”s body needs to produce all the blood needed to supply nutrition to the placenta.

Eggs
Apart from being rich in protein, eggs provide amino acids, vitamins and minerals, including choline, which is good for baby”s brain development. Refrain from eating under-cooked or raw eggs as they may be tainted with bacteria.

Sea food
Fish, touted for omega-3 fatty acids that help the baby”s brain development and eyes is a good meal choice during pregnancy. It is absolutely safe to consume up to 12 ounces of low-mercury fish, such as salmon per week. Try it grilled, broiled, or as a salad.

Low-fat yogurt
Low-fat yogurt is rich in calcium, high in protein and it sans the added sugar of flavored yogurts. Blend it with fruit into smoothies or sprinkle it with nuts or muesli for a tasty crunchy snack.

Foods to avoid during pregnancy:-
Liver or liver-containing products such as liver pâté, liver sausage or haggis should be eaten only occasionally as they contain large amounts of vitamin A which may cause damage to the embryo.

Avoid drinking too much of coffee, tea and colas as caffeine based beverages may affect the growth of baby.

Skip unpasteurized cheeses, blue-veined cheeses like brie or camembert to avert the possible risk of transmission of infectious diseases such as Listeria. However, varieties such as cheddar and mozzarella can help in meeting your calcium requirements.

Source: med guru

Top 12 foods for brain and nervous system

Your brain ages with time, it is important to improve the functioning and health of the brain along with the nervous system. These top 12 foods can prevent brain deterioration, blood pressure, mental disorders like Alzheimer’s disease, and prevents nerve damage.

Spinach: Spinach is a magical vegetable, that has innumerable health benefits.

No matter the disease or health problem, spinach is a power house of nutrients. Besides, the antioxidants present in spinach gives slows down the aging of the brain and nervous system, hence improves cognitive functioning. Cognition simply means mental functioning – concentration, decision making, problem solving abilities, reasoning and learning.

Dark green leafy vegetables: Homocysteines is a chemical responsible for dementia, Alzheimer’s Disease, and break down of arterial walls, when present in high amounts. But dark leafy vegetables break down homocysteines with the help of folate and vitamin B and B6.

Whole grains: Whole grains and brown rice contains vitamin B6 which can break down high levels of homocysteines that is responsible for mental deterioration. Whole grains also contain magnesium that enhances cognitive functioning.

Cocoa: Cocoa is a powerful antioxidant that prevents the brain from oxidative stress that can cause Parkinson’s Disease, atherosclerosis, heart failure, Alzheimer’s Disease and chronic fatigue syndrome.

Nuts: Nuts like almond and walnuts are a great ingredient for maintaining blood vessels. The Omega 3 fatty acids present in walnut also enhance the mind and the antioxidants present in nuts lowers cholesterol.

Garlic: Garlic can prevent aging of the mind and improves the cardio vascular system too. Garlic too contains antioxidants that fight infections.

Olive oil: Olive oil contains antioxidant polyphenols that lowers high blood pressure and reduces cholesterol. This oil is perfect for maintaining the health of the nervous sytem.

Red wine: Red wine is a potent source of antioxidants that improves the brain and clears the cholesterol too. Red wine can increase longevity but drink red wine in moderation to reap the health benefits.

Tea: Tea not only increases metabolism but also spikes your mind and cognitive abilities. Tea contains antioxidant, catechines that enhances blood flow.

Sardines and herrings: Omega 3 fatty acids is the key component in the fish that improves the functioning on the brain and nervous system. These fishes are known to prevent mental disorders and beneficial for heart health.

Blueberries: If you get your hand on blueberries that’s great! It is loaded with antioxidants that fight free radicals. It is the ingredient to enhance your cognitive skills.

Pomegranate juice: Pomegranate is available all year round and we should reap the benefits to keep our minds active. Antioxidants present in pomegranate fights free radicals.
source: UNB Connect