If you are expecting a baby and advised by the gynecologist to focus on nutritional needs, this health guide for pregnant women will be of great use to you.

Before we read any further, it is important for you to note that everything you eat and drink has an effect on body of the child in womb. Therefore, it becomes very important for you to include food products in your meals so that your child can get all of the nutrients from the things you eat. It is important for you to note that nothing replaces a healthy diet that is rich in vitamins and minerals. For this, it is good for you to include green and leafy vegetables, salads, fresh fruits, whole grains, and lean protein sources besides the prenatal vitamins prescribed by your doctor.

It is highly recommended that your daily diet should include food products such as winter squash, avocado, fat-free dairy products, sweet red peppers, dark green leafy vegetables, wheat germ, fortified cereals, bananas, tomato sauces, dried beans, peas, lean beef, pork, and chicken. However, these products must be approved by a qualified gynecologist.

Pregnant women need to maintain medically-guided levels of folic acid and iron [27 milligrams (mg) of iron per day] to prevent neural tube defects, cleft lip, anemia, and congenital heart diseases. Some good sources of iron are lean red meat, fish, poultry, dried fruits, whole-grain breads, and iron-fortified cereals. It is important for you to note that tea, coffee, certain medications, and unprocessed bran can block plant iron taken up by the body. Excess of anything is bad and consumption of vitamins and minerals is no exception.

The cold waves are in and running nose, nasty viral infections, and cough are doing the rounds in the city. Unless you maintain high standards of immunity, you are prone to these and many more health complications. If you face any of these problems every winter, it is time for you to boost your immune system by eating right.

Getting the right nutrition will not safeguard you against falling sick with cold, cough, flu, and other infections but you will also keep the body immunity on a high. For eating right, it is recommended that you incorporate a diet schedule that consists of raw or slightly steamed fruits and vegetables (rich in beta-carotene, vitamin C, and vitamin E) that include immune-boosting antioxidants that will protect your body; it is important that you do not over-boil or over-cook fruits and vegetables as that will take away the nutritional benefits.

Food products such as broccoli, carrots, chard, mustard and turnip greens, mangoes, nuts, papaya, pumpkin, red peppers, spinach, sunflower seeds, berries, broccoli, Brussels sprouts, cantaloupe, cauliflower, grapefruit, honeydew, kiwi, mangoes, nectarines, orange, papaya, red, green or yellow peppers, sweet potato, strawberries, tomatoes, apricots, asparagus, beets, broccoli, cantaloupe, carrots, corn, green peppers, mangoes, turnip, peaches, pink grapefruit, pumpkin, squash, spinach, sweet potato, tangerines, tomatoes, and watermelons can be some of the best available options.

By maintaining a healthy diet, your body will be in a better position to protect and repair itself from the damage caused by free radicals and environmental pollutants.

Vitamin C:
Also referred to as ascorbic acid Vitamin C is connected with the health of bones, teeth, hormones, collagen, and blood vessels. It plays an important role in absorbing other important substances, such as iron, calcium, and folacin, and it may help cataracts, cancer, and heart disease. Vitamin C is particularly connected with the strengthening of the immune system and the healing wounds.

Vitamin C deficiency includes:
inflamed gums.
slow wound healing.
stomach disorders.
reduced resistance to colds and infections.
skin problems.

Vitamin D:
Vitamin D can be produced in the body as well as from your diet. The human body can also make vitamin D from direct sunlight, or an ultraviolet light source, hits the skin. Ten to 20 minutes of sun exposure 3 times a week is all thats needed. Vitamin D helps build strong and healthy bones and teeth. A person who does not get enough vitamin D and calcium is at a higher risk for bone mass loss, which is known as osteoporosis.

Vitamin D
Turned into a steroid hormone by the body, vitamin D possesses a crucial connection with gene functioning. It significantly impacts how much calcium the body can absorb, and it is vital for bone density and prevention against osteoporosis. More and more new research finds that D may play an important role in fighting diseases such as colon, breast, and prostate cancers. Due to vitamin D’s importance, it is advisable for everyone to talk with their doctor. A simple blood test can reveal a deficiency.

Vitamin E:
Vitamin E is involved with immune system, DNA, and metabolism maintenance. As an antioxidant, research indicates that it may have a positive effect against cardiovascular disease and cancer. Vitamin E has strong antioxidant properties. The vitamin may protect against heart disease and cancer and improves the way the body uses vitamin A.

Vitamin K:
While involved in protection against osteoporosis, skin wounds, and possibly cancer, Vitamin K significantly helps blood to clot after an injury.Medications, such as antibiotics and blood-thinners, can cause a hindrance. Injuries and illness, such as serious burns, gallbladder problems, and liver disease, may also disturb K levels. While vitamin K shortages are uncommon, particular attention should be given to breast-fed babies and the elderly. Older people are typically known to take more medications, to eat poorly, and to have difficulties forming vitamin K in the intestine.