• Folic acid is a vitamin that needs to drink daily. Deficiency leads to anemia, premature detachment of the placenta, infants with low birth weight and some malformations, mostly of the nervous system.
  Although present in many foods, which are subjected to heat during the cooking process makes it possible to destroy, so it is necessary to consume fresh fruits and vegetables without cooking, and, as ordered, take a multivitamin with this vitamin.
• If a pregnant woman has some degree of malnutrition may occur low birth weight, intrauterine growth retardation and fetal or neonatal death. In addition, it increases the risk of heart disease, hypertension and diabetes in adolescence and adulthood.

• The pregnant woman does not “eat for two.” You should eat the right amount and balanced, according to medical recommendations, because the excess weight gain may cause newborns with higher than normal weight, diabetes, hypertension and other complications. It should include fruits, vegetables, legumes, cereals and derivatives, proteins (meats, fish, eggs, beans) and dairy products, properly distributed throughout the day. Do not skip breakfast and evening meal should not be excessive.
• The calculation of the weight of each mother according to their individual needs. Weight gain depends on the nutritional status in early pregnancy. Generally, a mother with normal nutritional assessment should be increased 25 pounds, if undernourished, between 30 and 35, whereas if one is obese should gain 10 to 15 pounds.
• Must eat foods in limited smoked hams, coffee, tea and soft drinks instant or gassed. They should also be avoided, except prescription medications of traditional medicine, because they generally are not known to produce effects on the fetus and pregnancy.
• Smoking, drugs and alcohol are especially harmful to the health of mother and child. You also should avoid the consumption of prescription medications.

Their sources are of animal origin. The main foods that comprise it are the viscera (kidney, liver, for example) and a wide variety of dairy products, eggs and certain types of meat like chicken. Outstanding fish tuna. In the plant world is starved appearance as those that rely on single sources of plant origin, suffer a lack of it has to make contributions to other components.

The functions of the B12 main roads maintenance in the path of muscle and red blood cell formation, enhancing the absorption of proteins. It supports the immune system to develop protective functions and promoting joint energy power transformation of fatty acids.

Vitamin B12 decreases its activity after a certain age (approximately 50) as requiring a higher intake of it. It is metabolized by the liver almost completely and is stored by the human body for a long time.

And if nothing is done!

Anemia, nerve degeneration enhanced by poor assimilation of myelin neuronal proliferation lingual certain types of ulcers and stomach pains intensive. The target most often accused the absence of B12 are those individuals who base their diet of plant sources.

Some vegetarians, mostly vegans. Medical condition, those with ulcerative colitis have to rely on this food supply. The snuff acts on their property destroyed much of its synthesis. And those over 80 years as the need to eat.

It is therefore shown as inevitable their intake if they do not want to suffer triggers that can have a dark side quite aggressive. Unnecessary risk because it not only develops the animal world. Today, it’s vitamin supplement components. Exempt animal bite.

We eat more fish, and we have good reason! He is often portrayed as a “health food” that can protect us from heart disease. True, some fish anyway. But it would be a shame to forget its other nutritional qualities, just as real, and ultimately very valuable for the balance of our diet.

The fish is really good! In the food pyramid, the fish is classified in the same group as meat. Logic is like a steak, a very good source of protein: an average of 18 to 20 g per 100 g. And they have great biological value: they contain all essential amino acids and are therefore fully used by the body for growth and cell renewal.

Other asset-shaped fish: the iron of animal origin (such as meat, again), well assimilated by the body. Iron is often deficient in the diets of young children, women who follow a restrictive diet or vegetarian. And this can lead to fatigue, lack of resistance, or anemia in the most serious cases.

If you eat little (or no) meat or relish if you do not know that fish is an excellent alternative. A portion equal, it completely replaces the menus. For younger guests and the elderly, be very vigilant, even when you use nets: Make sure there is no edge.

It is no coincidence that many slimming regimes, are biased to fish! This is a food of high nutritional density. It is both low in calories, typically low in lipids (fats) and well supplied with protein and micronutrients useful.

The caloric intake of fish is directly related to its fat content. Now I eat lots of fish called “thin” (less than 3% fat) or “half-fat” (between 3 and 6% fat) makes no more 80 to 120 kcalories per 100 g (weight net). Even fish “fat” (6 to 10% fat in most cases less than a mid-fat meat!) Rarely exceed 130 to 150 kcalories.

Besides iron, already cited, fish provides significant quantities of minerals:

* From the phosphorus, an essential component of bone;
* Zinc and copper, which play a vital role in the organization;
* Calcium, albeit concentrated in the edges, but also present in the flesh;

and trace elements varied, fluorine, selenium, cobalt, manganese …

Finally, it is a true mine … vitamins: It includes all the B vitamins, particularly B2, B12 and PP in significant quantities.