Live healthy with Dr. Rezmin!
Essential Vitamins & Minerals
Before getting pregnant, it's important to have enough vitamins and minerals in your body. These tiny but powerful nutrients help keep your reproductive system healthy and ready for pregnancy. They control hormones, make sure eggs are healthy, and help everything work as it should. Having enough of these nutrients before pregnancy lowers the chances of birth defects and problems during pregnancy. Eating healthy foods with lots of vitamins and minerals or taking supplements if needed can make sure you have enough of these important nutrients for a healthy start to pregnancy.
Pro recipe no. 1 to add essential nutrients to your food
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Drink a green smoothie with 1 cup of spinach, 2/3rd cup of plain Greek yogurt, half a Banana, 1 teaspoon of honey, and 1/2 cup of milk of your choice.
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Spinach will provide 100 mcg of folate
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Greek yogurt will provide around 250-300mg of calcium and 8-10 grams of protein
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The recipe will provide Iron, vitamin C, and potassium.
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Play around with your choice of fruits and green leafy vegetables to get a similar amount of nutrients.
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Look for similar recipes online, avoid adding sugar, and get the sweetness from the fruits like bananas in this recipe.
Pro recipe no. 2 to add essential nutrients to your food
1. Make an easy 5 ingredient salmon
2. 1 tablespoon garlic powder, 1 tablespoon dried parsley, ½ teaspoon salt, 4 (6ounce) fillets salmon, 2 tablespoons olive oil, 4 lemon wedges.
3. Keep the lemon wedges for the final serving. Rub all the dry ingredients on the salmon fillets.
4. Pan fry, air-fry or bake with olive oil, Serve with lemon wedges on each piece of salmon.
5. Serve with a choice or steamed vegetables and brown rice/wild rice.
6. Recipie provides healthy fats, vitamin B12, Iron, and calcium.
7. Buy fresh or frozen salmon or your convenience, enjoy with family or meal prep for later.
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Pro tip no. 3 to add essential nutrients to your food
1. Take a vitamin and minerals supplement to optimize needs
2. The best source of vitamins and minerals are natural food and in some cases some added vitamin or mineral or fortified foods, in case of lack of nutritious food intake take a supplement.
3. Carefully look for the vitamins and minerals in the supplement mentioned in the following chart
4. "Prenatal supplements" are the supplements which may have all of the following vitamins and minerals in sufficient amount.
5. Start the supplement when you are actively trying to get pregnant.
6. As the Food and Drug Administration doesn’t verify supplements. Look for private organisation certified supplements for the safety and authenticity of supplements. These organizations include ConsumerLab.com, NSF International, and U.S. Pharmacopeia (USP).
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Daily Essential Vitamins & Minerals for Peconcetion Time
