Top Nutrients for Healthy Mom and Baby

* Vitamin C, 70 mg: Vitamin C is necessary for collagen formation, strengthening membranes so they won’t rupture, according to a University of North Carolina study. The stronger your membranes, the less likely your baby will be born prematurely. Sources: fresh fruit and vegetables such as asparagus, broccoli and kale. (Avoid too much juice due to excessive sugar levels; eat fruit instead.)

A Chemical that Aids in Memory Development

Looking for an excuse to have eggs every day for breakfast? Animal studies conclude that choline, a chemical found readily in eggs and liver, when taken during pregnancy, can aid in an infant’s memory development and may improve memory capability later in life. Steven H. Zeisel, M.D., Ph.D., head of the Department of Nutrition at the University of North Carolina’s School of Public Health in Chapel Hill has led a series of studies that also support choline’s role in basic cell-to-cell communication. While his previous studies have all been on rats, he is currently studying humans and expects the same results.

“Choline is also known for preventing fat from accumulating in the liver, metabolizing fat and cholesterol, providing structure to cell membranes, facilitating cell-to-cell communication, and manufacturing the neurotransmitter responsible for memory centers and muscle contractions,” says Zeisel. He advises pregnant women to eat a balanced diet, but added that just one egg a day would help with choline needs. The best sources of choline are beef liver and eggs, and it is also found in smaller amounts in steak, cauliflower, iceberg lettuce, and peanuts.