MM Vitamins
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Essential fatty acids Fat isn’t the villain some make it out to be – in fact, it’s a vital nutrient. The problem is that it can be difficult to sort out the good and bad fats. Basically, fats are made up of fatty acids and there are two main types – saturated and unsaturated. The unsaturated fatty acids can be subdivided into monounsaturated and polyunsaturated. The body can make its own saturated
and monounsaturated fats from carbohydrates, alcohol or protein. It can’t, however, make certain polyunsaturated fatty acids, ie, essential fatty acids, and so these fatty acids have to be obtained through diet or through pure, natural food supplements. Eessential fatty acids are essential for
healthy cells (structure and function). They’re essential for hormone-like ‘messengers’, which control the body’s wellbeing. They can’t be made by the body but are ‘essential’ – just as with vitamins and minerals - for all functions. There are two ‘families’ of essential
fatty acids: • Omega-3 fatty acids • Omega-6 fatty acids
There are three main omega-3s: • Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) come mainly from fish, so they are sometimes called marine omega-3s.
• Alpha-linolenic acid (ALA), the most common omega-3 fatty acid in most Western diets, is found in vegetable oils and nuts (especially walnuts), flax seeds and flaxseed oil, leafy vegetables, and some animal fat, especially in grass-fed animals. The human body generally uses ALA for energy, and conversion into EPA and DHA is very limited.
Benefits of EPA • Maintains a healthy heart • Supports circulation and healthy blood vessel function
• Supports joint mobility and flexibility. • Anti-inflammatory • Maintains balanced blood sugar levels. • Increases fat burning and improves body composition.
Benefits of DHA • Supports brain development • Enhances retinal development in a growing foetus and infant.
• Promotes a positive mood and well-being
• Promotes memory and learning ability. • Vital for pregnant and lactating women.
26 Modernmum
Pregnancy vitamins
Vitamins are vital for pregnancy too. Even if you have a healthy diet, you may sometimes need to take vitamin supplements too, particularly if you’re suffering badly from morning sickness, since regular vomiting will often deplete your system of the necessary vitamins.
Why are pregnancy
vitamins necessary? Well, in addition to the fact that certain pregnancy vitamins - folic acid in particular - can help to reduce the risk of birth defects, research has shown that women who take a daily multivitamin before conception and/or during the first few weeks of pregnancy, experience fewer episodes of nausea and vomiting - particularly during the first trimester.
When should you start to
take them? Ideally, you should begin to take vitamin supplements before your baby is even conceived, but you should definitely begin to take them as soon as you know that you are pregnant. It's always a good idea to discuss which vitamins you should be taking with your GP or midwife.
Which vitamins do you ideally need to take
and why? Folic acid: 400mcg is recommended each day prior to conception. Helps to
prevent neural tube defects, such as spina bifida, which are serious abnormalities of the brain and spinal cord.
Iron: the building block for your baby's cells and helps to support your baby's growth and development.
Calcium: vital for making your baby's bones and teeth. You can get plenty of calcium in your diet from dairy products and fish with edible bones – such as sardines, but if your GP thinks that you're not getting enough calcium, an additional supplement may be recommended.
Vitamin C: protects cells and helps to keep them healthy. It also helps your body to absorb iron and supports your immune system.
Vitamin D: this regulates the amount of calcium and phosphate in the body – both of which are needed to keep bones and teeth healthy - and you need to take it throughout your pregnancy to provide your baby with enough vitamin D for the first few months of its life.
Omega 3 fatty acids: DHA and EPS are important for the development of your baby's brain - both before and after birth, and can be obtained through the recommended two to three servings of pregnancy-safe fish each week. If you're not able to get the recommended servings, then ask your GP if you should take an omega-3 fatty acid supplement.
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