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Could You Be Taking Too Much Iron During Pregnancy?
During pregnancy, you develop a heightened awareness of your body’s requirements and become more careful about what you consume. Iron functions as an essential element that supports the well-being of both mothers and their developing babies. But here’s something you may not hear often: Taking too many iron supplements for pregnancy can become problematic because excess iron supplements can be harmful. Although consuming more iron seems like an effective way to boost your energy and support your baby’s health, it can result in harmful side effects which are dangerous for both you and your infant. So, what indicators help you determine the optimal iron level? Let’s break it down. Why You Need Iron Supplements for Pregnancy? Iron is essential for your body to create haemoglobin, which enables red blood cells to transport oxygen throughout your entire system. (Source: NIH) The growing needs of your baby during pregnancy require an increase in your blood volume. Your iron requirements will increase accordingly. Insufficient iron intake can lead to iron deficiency anaemia, which produces symptoms such as fatigue, dizziness, and shortness of breath. You should avoid starting with the highest available iron supplements for pregnancy. Can You Have Too Many Iron Supplements for Pregnancy? Iron is essential for pregnant women. But the next question arises – is it safe to consume too many iron supplements for pregnancy? Taking supplements without proper knowledge can sometimes increase iron levels. You should stay aware of your consumption. Although your body maintains iron levels well naturally, excessive iron supplement doses can disrupt this regulation system. The risks increase significantly when consuming high-strength supplements without an identified deficiency and professional healthcare guidance. Iron overdose symptoms might appear vague and resemble typical pregnancy discomforts, which creates diagnostic difficulties. You might experience: Upset tummy: The common health issues include constipation (even worse than usual pregnancy constipation), nausea, vomiting, or stomach pain. Feeling generally unwell: An overload can sometimes result in a general feeling of discomfort. How Do You Know If You’re Getting Too Much? A simple blood test can identify the level of iron in the body. The doctor will examine your ferritin and haemoglobin levels to determine if you have an iron deficiency. High-dose iron supplements may not be necessary if your blood test shows that your levels are normal. Take supplements based on your actual needs instead of consuming products you think you need. Essential Things You Need to Know While Taking Iron Supplements for Pregnancy There are multiple iron supplements available for expectant mothers, but these products vary significantly in quality and formulation. The high iron levels in these supplements fail to be absorbed efficiently in your body, leading to frequent stomach discomfort. Additional components or harsh substances in some supplements increase processing difficulties for your body, particularly during pregnancy because of the sensitive state of your digestive system. Pregnant women should choose iron supplements that feature gentle iron forms such as iron bis-glycinate or iron II glycinate. (Source: PubMed) Choose gentle iron, like iron bis-glycinate or iron II glycinates. Also, look for vitamin C. It helps your body use iron well. Try to avoid things that can make you feel sick or constipated. While looking for the best iron supplements for pregnancy, be careful with the iron you buy at the store that has high doses. More iron is not always better for your health. It might just mean more trips to the bathroom and feeling less comfortable. How Often Should You Take Iron? That depends entirely on your body’s needs. Iron requirements among women vary, as some need it every other day, while others require a daily intake. The key is to avoid self-diagnosing. Regularly consult your healthcare provider to modify your treatment plan during pregnancy. Also, take note: Iron absorption is reduced by substances such as caffeine and dairy products alongside calcium supplements. Take your supplement between meals or consume vitamin C-rich foods such as oranges or strawberries when taking it. MamaCare Iron Supplements – Gentle Iron for Women The MamaCare iron supplements for pregnancy represent the ideal solution to boost your iron levels effectively without excess consumption. It contains a stomach-friendly iron formula that cooperates with your body instead of opposing it, unlike harsh high-dose iron tablets. Each tablet contains: Iron II glycinate at 24 mg provides high absorption rates, so you get the necessary iron without gastrointestinal problems. Folic acid at a 200-mcg level helps create red blood cells while supporting neural tube development. The tablet contains 1.2 mg of vitamin B2 (riboflavin), which supports energy production and helps reduce fatigue. Taking 100 mg of vitamin C boosts iron absorption and strengthens immune system performance. Iron supplements for pregnancy meet women’s special health needs. They are most effective for pregnant and breastfeeding women who require additional iron support, along with women who suffer from low energy levels and mild fatigue. To achieve maximum absorption, take one tablet per day with food or right after eating. You must follow your doctor’s instructions when pregnant or breastfeeding to ensure safety. References: https://pmc.ncbi.nlm.nih.gov/articles/PMC3999603/ https://pmc.ncbi.nlm.nih.gov/articles/PMC8839493/
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Why Is It Important to Take Prenatal Vitamins Before, During, and After Pregnancy?
Pregnancy changes the way bodies work in profound ways. You are feeding yourself and the baby growing inside of you. That’s why you need proper prenatal vitamins for postpartum care, during and before pregnancy. Therefore, selecting the right supplement becomes important, alongside understanding the benefits of taking prenatal vitamins. Read on to find out why your journey for nutritional support starts before you even conceive and extends far beyond once your little one arrives. Benefits of Prenatal Vitamins Before Pregnancy Prenatal vitamins are the essential nutrients that prepare and assist your body to conceive and care for the new life you plan to create. Here are the key benefits of taking prenatal vitamins while planning for a child: 1. Builds Nutrient Stores Early Your body needs a fresh start full of energy with excellent health conditions. When you start prenatal vitamins one month before conception, it helps your body store up the nutrients you need. During the initial weeks of pregnancy, many women remain unaware of their condition, yet folate remains essential during this time. 2. Supports Healthy Egg Development Folate, B12, and zinc are essential nutrients. They help you to ovulate. They also help your eggs grow healthy. Complete prenatal supplements for health work to support your reproductive system as well. 3. Prepares the Uterine Lining Iron, along with vitamin D and omega-3 fatty acids, improves uterine blood circulation, which supports nutrient delivery to the uterus. The fertilised egg receives improved conditions for proper implantation and development. 4. Reduces Risk of Birth Defects Prenatal vitamins have folic acid. The consumption of prenatal vitamins reduces the probability of neural tube defects occurring in a baby’s brain or spine. These are called neural tube defects. You should start taking these vitamins before you get pregnant. Taking prenatal vitamins allows your body to maintain sufficient levels of folate. The first 28 days of a baby’s growth require high folate levels for proper development. That’s why prenatal vitamins for postpartum care are essential along with pre-pregnancy. Benefits of Prenatal Vitamins During Pregnancy Prenatal vitamins continue to benefit you during the pregnancy. They fulfil your nutritional needs to nurture the baby’s growth. Here are the key benefits of using the prenatal vitamins during pregnancy: 1. Fills Nutritional Gaps Your pregnancy requires you to increase your nutritional intake. Food alone may not be enough. A quality prenatal vitamin ensures you receive the necessary nutrients during pregnancy. Both you and your baby maintain good health through this. 2. Supports Baby’s Brain and Eye Development The omega-3 fatty acid DHA found in quality prenatal vitamins promotes proper development of the baby’s brain and eyes. During pregnancy, pregnant women need to keep their DHA levels consistent to support their body and baby’s development. (Source: NIH) 3. Maintains Your Energy Levels Pregnancy fatigue is real. The production of blood benefits from consuming iron-rich meals or supplements, as it enables more efficient oxygen circulation throughout the body, which helps maintain energy while minimising the risk of anaemia. 4. Strengthens Bones and Teeth Your bones get stronger through vitamin D and calcium, while these nutrients also support skeletal growth in your unborn baby. If your body lacks enough calcium, it draws calcium from your bones to make up for the deficiency. Benefits of Prenatal Vitamins After Childbirth The babies remain dependent on the mother for nutrition and growth for 6-12 months after birth. So, you need the additional vitamins and nutrition even after giving birth, during the breastfeeding months. Here are the benefits of using prenatal vitamin supplements after childbirth. 1. Replenishes Nutrient Stores The birthing process and breastfeeding period put your body through numerous physical changes. Prenatal vitamins for postpartum care enable rapid restoration of iron, folate, calcium, and essential nutrients in your body. 2. Supports Breast Milk Quality Your dietary choices influence how well nutrients pass into your breast milk. The intake of omega-3 fatty acids, B vitamins, and vitamin D improves both the quality and quantity of your breast milk. 3. Aids Postpartum Recovery Specific nutrients (zinc, iron, Vitamin C) help heal tissues and strengthen the immune system, which is vital for recovering from childbirth, whether it is a vaginal birth or a C-section. 4. Balances Mood and Energy After birth, it’s common to feel drained and emotionally up-and-down (“postnatal depletion”). Nutrients like magnesium, B vitamins, and iron help maintain steady energy levels and a more balanced mood during this demanding time. When to Start Taking Prenatal Vitamins? Start prenatal vitamins before you see two pink lines on the stick. Medical professionals advise that women should begin taking prenatal vitamins for postpartum care one month before attempting to conceive. Specific nutrients, including folic acid, must be present early in the body to minimise neural tube defect risks. As per a study, women who took folic acid before conception and during early pregnancy achieved a 72% reduction in neural tube defects. Early supplementation is critical because you cannot correct this deficiency after conception. (Source: PubMed) MamaCare: Your Partner in Every Stage MamaCare Mothers Nutrition 480g is one of the best prenatal vitamins for postpartum care, providing essential support for all stages of motherhood, including before, during, and after birth. It’s more than prenatal. This Australian pharmaceutical-grade nutritional supplement offers comprehensive support throughout all stages of motherhood. Key Benefits: Folic acid enrichment helps lower neural tube defect risks. This product contains calcium, which helps maintain strong bones and teeth. This product provides iron to help sustain both normal blood production and energy levels. This product contains Omega-3 (DHA), which supports healthy development of the brain and eyes. The product is enhanced with prebiotic fibres GOS and FOS to improve digestive health. This supplement is best suited for expecting mothers and breastfeeding or postnatal mums. Select MamaCare prenatal vitamins for complete postpartum care to support every stage of motherhood. References: https://pmc.ncbi.nlm.nih.gov/articles/PMC3046737/ https://pmc.ncbi.nlm.nih.gov/articles/PMC9875360/
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What Are the Recommended Nutrition Guidelines for Managing Diabetes?
Diabetes demands careful dietary choices that influence your entire eating plan. Every bite matters. Diabetic nutrition supplements provide essential blood sugar control while delivering energy and supporting overall health, extending their benefits beyond their primary purpose. Everyone diagnosed with diabetes and those who want to improve their daily diet must understand which foods to consume to ensure their body obtains the necessary nutrients. Simplifying your method gives you control over your nutritional plan. Carbohydrates: Choose Wisely During digestion, carbohydrates transform into glucose, which makes them more impactful on blood glucose levels than other nutrients. But not all carbs are created equal. Focus on Quality: Seek out carbohydrates that offer both high fibre content and low glycaemic index ratings. Low GI foods allow glucose to enter your bloodstream at a slow and steady pace, which helps maintain stable blood sugar levels. Choose high-fibre carbohydrate options, such as wholegrain bread and rolled oats, as well as legumes like lentils, chickpeas, sweet potatoes, and most fruits. Portion Awareness: Healthy carbohydrates impact blood sugar levels, which makes controlling portion sizes essential. Your dietitian or diabetes educator will guide you in calculating the proper carbohydrate portions needed for your meals and snacks based on your requirements. Many people consider carbohydrate counting to be a convenient ability. Protein Power Protein plays a crucial role in tissue construction and repair and helps extend feelings of fullness, which supports weight management and appetite control. Lean Choices: Choose lean fish, skinless chicken and turkey breasts, eggs, tofu, and legumes and eat lean red meat only occasionally. Spread it Out: Consuming protein with every meal helps maintain steady blood sugar levels. Fabulous Fats Your body requires fats as an energy source, and they also assist in vitamin absorption. The key is choosing the right types. Healthy Fats: Avocados, nuts, seeds, olive oil and oily fishes like salmon and sardines provide the best sources of unsaturated fats because they contain omega-3 fatty acids. Limit Unhealthy Fats: Reduce your intake of saturated fats from fatty meats and other sources, together with trans fats present in baked goods and fried foods. The risk of heart disease increases when consuming these fats because people with diabetes already experience higher heart disease risks. Fibre: Your Digestive Friend Fibre is a powerhouse for diabetes management. The slowing digestion process prevents quick increases in blood sugar levels after eating. It supports digestive health while aiding in weight control. Aim High: Most Australians don’t get enough fibre. Include plenty of vegetables and fruits (skin on! Your diet should contain plenty of vegetables combined with whole grains, legumes, nuts and seeds. Multiple studies demonstrating the advantages of fibre for blood sugar regulation have appeared in the Diabetes Care journal, according to research by Weickert & Pfeiffer (2008). Micronutrients: The Unsung Heroes People with diabetes need vitamins and minerals to maintain optimal glucose metabolism and overall health. Chromium: Helps insulin work more effectively. Found in whole grains, broccoli, and nuts. Magnesium: Involved in insulin secretion and action. People get magnesium from green leafy vegetables as well as from nuts, seeds and whole grains. Zinc: Zinc functions as a key component in both insulin production and storage mechanisms. Oysters and lean red meat, along with poultry nuts and seeds, provide zinc. Although a balanced diet should provide these nutrients, people may find it challenging to achieve an adequate intake. Individuals with specific dietary limitations or elevated nutritional needs should consider specialised diabetic nutrition supplements in this area. Diabetic Nutrition Supplements When it comes to diabetes management, the saying “You are what you eat” becomes particularly important. Maintaining steady blood sugar levels requires proper amounts of carbohydrates, protein, fats, fibre and essential vitamins. Diabetic nutrition supplements stand out because they provide meal support, fill nutritional deficiencies, and improve energy regulation. Medical nutrition therapy combined with targeted supplementation leads to better glycaemic control in type 2 diabetes patients, according to a Diabetes Care study by the American Diabetes Association (2019). Through proper nutrition, you are not merely controlling test values but also providing your body with daily well-being. MamaCare’s Suggestion: Diabetic Nutrition If you’re looking for a real solution to support your health, consider MamaCare Diabetic Nutrition. It’s not just a shake — it’s a thoughtfully designed, Australian pharmaceutical-grade diabetic nutrition supplement built around what your body truly needs. What You Get: Low-sugar formula with isomaltulose to help you manage blood glucose throughout the day 37 essential nutrients, including chromium and zinc, to promote better metabolism Fortified with natural plant-based ingredients like cinnamon, bitter gourd, and fenugreek to give your blood sugar that extra support Enhanced with prebiotic FOS for improved digestion Powered by vitamin B complex to keep your energy levels steady Who Can Take It? Anyone managing diabetes or pre-diabetes or individuals requiring a balanced nutrition plan that complements their medical care. Direction: Mix 50g of MamaCare Diabetic Nutrition Powder with 200 mL of room-temperature water, stir until dissolved, and drink immediately. Take 1–2 times daily.
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How Do You Choose the Right Prenatal Vitamin for Your Needs?
Do you plan to start having children soon, or have you already confirmed your pregnancy? Every parent wants to choose the optimal options to support their expanding family. Supporting your health and your baby’s development requires proper nutrition for your body. Selecting complete prenatal supplements involves careful consideration beyond simply picking up a bottle during your grocery shopping. You should evaluate ingredient quality in conjunction with your dietary needs and lifestyle, taking into account your pregnancy stage. Our step-by-step guidance will help you through this process. Following this process will allow you to choose with complete confidence based on your knowledge. Why Choose Complete Prenatal Supplements Containing Vitamin Matters? Eating good food is very important when you are pregnant. But good food alone may not give you all the good things you need. So, you may need to take extra vitamins. These extra vitamins come from complete prenatal supplements. Your baby needs your body to get more of these good things. These good things are called nutrients. Your baby needs more folic acid, iron, calcium, Iodine and Omega-3 (DHA). You need these when you are pregnant. Choosing a vitamin for pregnancy is a big step. It is not just like taking any pill. The vitamin must be proper for you. It must fit what your body needs and must also fit how far along you are in your pregnancy. What to Look for in Your Complete Prenatal Supplements? Examining labels reveals a lengthy list of ingredients. We need to explore essential nutrients in the complete prenatal supplements, including vitamins, and understand their importance so you can select the best option for your requirements: 1. Folic Acid (or Folate): The Neural Tube Protector B vitamins perform essential functions in the initial development stages of your baby’s brain and spinal cord. Healthcare professionals advise that proper intake of folic acid before conception and throughout the first trimester significantly lowers the occurrence of neural tube defects, including spina bifida. (Source: NIH) Taking the best prenatal vitamin supplement containing folic acid stops babies from having specific serious problems when they are born. These problems can affect a baby’s brain or back. So, if you are going to have a baby, the vitamin you take needs to have the right amount of folic acid. You will need 400 to 800 micrograms of folic acid per serving. This is very good for your baby. 2. Iron: The Energy & Oxygen Transporter During pregnancy, your blood volume increases by almost 50% to support the developing baby. The production of haemoglobin, which transports oxygen to your tissues and your placenta and baby, depends crucially on iron. Iron deficiency during pregnancy results in fatigue and weakness while raising the chances of premature delivery and low birth weight infants. 3. Calcium: Building Strong Bones & Teeth Calcium helps make your bones strong. It helps make your teeth strong. Calcium also allows babies to grow well. You get calcium from food and supplements containing complete prenatal vitamins for pregnancy health. If you do not get enough calcium, your body will take calcium from your bones. Your body does this to help your baby grow. But this makes your bones weaker. This can be bad for you later. 4. Omega-3 DHA: Brain & Eye Development Fuel Docosahexaenoic acid (DHA), an omega-3 fatty acid essential to infants’ brain and eye development, reaches peak developmental activity during the third trimester when brain growth accelerates. Research documented in the American Journal of Clinical Nutrition, along with additional studies, demonstrates that children exhibit improved cognitive abilities when their mothers take DHA supplements during pregnancy (Source: PubMed). Selecting complete prenatal supplements that include DHA supports your baby’s developmental needs responsibly. 5. Other Important Players: Make sure you get enough Vitamin D, which helps with calcium absorption and immune defence. You need Iodine for thyroid function and brain development, Zinc for cell growth and immune support, and B vitamins, which help produce energy. A comprehensive prenatal will cover these bases. The Best Complete Prenatal Supplements Should Offer More Than Basics When you see a product labelled “complete”, you might wonder what that means. A truly complete prenatal vitamin for pregnancy health needs to provide more than just a checklist of ingredients on its label. Complete prenatal supplements must include essential nutrients that your body can easily absorb. The prenatal vitamin formulation needs to consider the impacts of pregnancy on your digestive system. Pregnant women often experience digestive discomfort, which makes prebiotic fibres such as GOS and FOS critically beneficial. Digestive health benefits from these fibres, which also boost nutrient uptake and promote consistent bowel movements. When evaluating different options, you must examine details beyond just the front label. Examine the nutrition label after flipping over the product to check its effectiveness for your entire pregnancy journey. Your Trusted Choice: MamaCare Mothers Nutrition 480g If you are looking for complete prenatal supplements that support you through all stages—from planning to post-birth, MamaCare Mothers Nutrition 480g has your back. This medical-grade supplement from Australia functions as something far superior to an ordinary multivitamin. Mothers like you benefit from this meticulous and inclusive nutritional formula. It’s rich in: Folic acid acts as a protective nutrient for your baby’s spine development. Calcium strengthens bone health in both mother and baby. The iron content of this supplement prevents tiredness while aiding in the formation of red blood cells. Omega-3 DHA supports brain growth and healthy eye development in babies. But it goes further. The product contains prebiotic fibres GOS and FOS that help maintain gut health and improve nutrient absorption, which becomes essential throughout pregnancy. Mothers Nutrition 480g MamaCare provides nutritional support for women whether they are trying to conceive, pregnant, or breastfeeding. Pour 40g of powder into 200mL of room temperature water and stir gently before drinking. Easy as that. Your daily nutritional support is best achieved with 1–2 servings per day. References: https://www.ncbi.nlm.nih.gov/books/NBK593617/ https://pmc.ncbi.nlm.nih.gov/articles/PMC3752039/
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The Best Prenatal Vitamins, and When Should You Start Taking Them?
Are you planning a family or expecting a baby this year? You might be wondering which are the best prenatal vitamins in Australia that fulfil your complete nutritional needs. As your baby grows, everything you eat and every nutrient you consume directly impacts your child’s development. Right prenatal vitamins help contribute to both a healthy pregnancy and a healthy baby, and you will need enough every single day to grow your unborn baby. Why Choose the Best Prenatal Vitamins? When you are pregnant, your food helps build a whole new person. This uses a lot of your body’s resources. The food you eat helps your baby’s brain grow and makes their bones strong. Taking the best prenatal vitamins in Australia gives you essential nutrients. These include folic acid, iron, DHA, iodine, and calcium. They come in forms your body can easily use. The vitamin you choose should help you through all parts of your pregnancy. It needs to suit you and work well with your body. Top Seven Prenatal Vitamins for Australian Moms Here are the top seven prenatal vitamins to consider if you are planning or expecting a baby in 2025: Folic Acid Folic acid is a B vitamin. It aids in cell growth and the production of DNA. This is crucial for the development of a neural tube. The neural tube is the baby’s brain and spinal cord. Women must receive adequate folic acid early in pregnancy because it lowers the risk of specific severe congenital disabilities, like spina bifida and anencephaly. These involve the brain and spine of the baby. Iron Your body needs iron to make haemoglobin. Haemoglobin is in your red blood cells. It helps these cells carry oxygen all through your body. During pregnancy, you make more blood. This extra blood by taking the best prenatal vitamins supports your growing baby. Iron also helps prevent anaemia. Anaemia can make you feel exhausted. Iron also helps your baby grow and develop. It helps them build their blood. Calcium Calcium development is essential for your baby’s bone structure as well as their teeth and muscle and heart formation. Your bones stay healthy since the foetus needs calcium and steals it from you. Adequate calcium intake in gestation benefits the maternal skeleton, as well as the muscles and nerves of both mother and foetus. Therefore, when you are searching for the best prenatal vitamin supplements in Australia, always check if they contain calcium or not. DHA (Omega-3) DHA is a critical omega-3 fatty acid that helps support the development of your baby’s brain, eyes and nervous system. In the third trimester, you must take a high amount of DHA as these are critical in the development of the foetus. DHA raises mood and may lower the risk of postpartum depression by supporting the function of the brain and the balance of hormones. Iodine Your thyroid needs iodine to make essential hormones. These hormones help your body use energy. They also help your baby’s brain and nerves grow. If pregnant women do not get enough iodine, their babies may have problems. These problems can include slower growth and learning. Their IQ might also be lower. Getting enough iodine is key. It helps your baby’s brain develop properly. It also helps your body manage energy, both during pregnancy and after. Vitamin D Vitamin D helps your body absorb calcium. It also helps bones grow strong and healthy. This vitamin makes your immune system stronger. At the same time, it reduces swelling in your body. Vitamin D is significant during pregnancy for the development of your baby’s bones. It may also reduce the likelihood of some issues. Zinc This mineral zinc helps maintain immune function while facilitating cell division and wound healing. Mineral supports DNA synthesis while playing a vital role in the cellular development of your baby. During pregnancy, sufficient zinc levels help support both mother’s and baby’s healthy growth patterns and brain development while boosting their immune systems. When Should You Start Taking Prenatal Vitamins? You should begin immediately, even if you’re in the early stages of considering pregnancy. During the initial month of pregnancy, the neural tube develops into your baby’s brain and spine often before you learn about your pregnancy. Doctors recommend starting prenatal vitamin intake one month before conception and continuing daily use throughout pregnancy and breastfeeding. (Source: NIH) Beginning preparations early helps ensure your pregnancy will be healthier and lays a robust foundation for your baby’s development. Don’t wait for the positive test. You should fulfil all your nutritional needs during pregnancy or whenever you think about pregnancy. Meeting the Nutritional Needs During Pregnancy The demands on your body increase during pregnancy, which leads to greater nutritional requirements. Your body produces more blood during pregnancy, and your bones sustain additional weight while your internal organs adjust positions to accommodate your expanding baby. Your body needs multiple nutrients for proper function during pregnancy, and these nutrients should come from sources beyond regular food. The most nutritious diet may become inadequate when morning sickness occurs, or food aversions become restrictive. Iron enables red blood cell production while calcium strengthens bones, and DHA maintains brain and eye wellness. Both you and your baby face health risks if you fail to maintain regular consumption of these essential nutrients. The best prenatal vitamins in Australia fill nutritional deficiencies while boosting your energy and guaranteeing your baby receives all the necessary nutrients. Don’t Overlook Digestive Support Pregnancy often brings bloating, nausea, and constipation. The best prenatal vitamin for healthy mothers contains nutrients while also enhancing digestive function. Galacto-oligosaccharides (GOS) and fructo-oligosaccharides (FOS) represent transformative prebiotic fibres. They improve gut health while enhancing nutrient absorption and supporting natural bowel movements. Your prenatal vitamin fails to deliver complete benefits if it doesn’t support digestive functions. MamaCare Mothers Nutrition: Your Complete Support MamaCare Mothers Nutrition is one of the best prenatal vitamins in Australia that provides pharmaceutical-grade nutritional support to mothers throughout pregnancy and beyond. MamaCare contains folic acid enrichment to minimise the risk of neural tube defects in foetuses. This supplement provides calcium that promotes bone and tooth growth, as well as iron, which helps form healthy blood and reduces fatigue. The supplement contains Omega-3 (DHA), which plays an essential role in developing your baby’s brain and eyes. But MamaCare goes further. The formula utilises prebiotic fibres GOS and FOS to enhance digestive health, a benefit that many standard prenatal supplements often fail to provide. The powder form provides straightforward consumption and stomach gentleness, which benefits individuals who find pills difficult to swallow or experience nausea. Suitable for: Women who want to conceive should start planning their pregnancy at least one month before conception. Pregnant mothers Breastfeeding or post-natal mothers Mix 40 grams of MamaCare Mothers Nutrition Powder into 200 millilitres of water that is at room temperature. MamaCare represents the ultimate prenatal vitamin choice in Australia because it meets all requirements and earns nationwide trust from mothers. References: https://ods.od.nih.gov/factsheets/Pregnancy-HealthProfessional/ https://pmc.ncbi.nlm.nih.gov/articles/PMC7468918/
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8 Optimal Pregnancy Diet for Mothers and Their Babies
Pregnancy is a time of tremendous change, emotionally, physically and dietary. A mother’s diet directly powers your body and helps the baby grow healthy. Figuring out the right way to eat for a baby on board can be very confusing, but these 8-diet foods are a great place to start with the best nutritional supplements for pregnant women. Proper vitamin and mineral intake leads to a healthy pregnancy journey and babies. In this article, we look at eight essential things to include in the perfect pregnancy diet and offer ideas for achieving them so you and your unborn bundle can thrive. Important Nutritional Diet for Pregnant Women 1. Leafy Green Vegetables: The Folate Powerhouses Eat dark green leafy vegetables like spinach and kale. Leafy vegetables are healthy and essential if you are pregnant, because they contain folate. Folate is like the vitamin folic acid. Folate is key early in pregnancy. It helps protect your baby’s brain and spine as they grow. This helps prevent serious problems like spina bifida. Many studies show that getting enough folate works. (Source: PMC) Green veggies offer even more nutrients, such as vitamins A, C, and K, along with calcium, iron, and fibre. These help keep the mother healthy and help her stomach work well during pregnancy. 2. Lean Protein: Building Blocks for Growth Protein is essential for mother and their growing baby. It helps her uterus and breasts grow and build the baby’s brain and body parts. Eat protein foods that don’t have much fat. Good choices are: Chicken and turkey Lean beef (not fatty) Fish (safe kinds for pregnancy) Eggs Beans, peas, and lentils Lean red meat also gives you iron, which boosts your energy from getting tired blood (anaemia). Along with this, eggs are great, and they have choline. Choline helps the baby’s brain grow strong. (Source: PubMed) Try to eat different protein foods each week. This gives your body all the good things it needs from protein. 3. Whole Grains: Sustained Energy and Fibre Eat whole grains like oats, quinoa, brown rice, whole wheat bread, and barley. These foods give your body energy to work. Whole grains also have fibre that supports the digestive system. This is good because getting stuck (constipation) is common when pregnant. Grains also have good things like B vitamins, iron, and magnesium. B vitamins help your body get energy from food. Whole grains are better than white grains (like white bread). They help keep your blood sugar steady. This gives you energy for longer and makes you feel less tired during pregnancy. Eating whole grains is smart. If you take pregnancy vitamins, they work well with these healthy foods. 4. Dairy or Calcium-Rich Alternatives: For Strong Bones and Teeth TYou need more calcium during pregnancy to grow your baby and build strong bones and teeth. This is extra important in the last few months of pregnancy. The best sources of calcium are: Milk Cheese Yogurt Calcium is also vital for the mother’s bones to stay strong. It helps blood, muscles, and nerves work along with the baby’s blood, muscles, and nerves. What if you don’t eat dairy? You can still get calcium. Try these: Plant milks with added calcium (like soy, almond, or oat milk) Tofu (the kind made with calcium) Green leafy vegetables (like kale or bok choy) Almonds You need Vitamin D so your body can use calcium. Get Vitamin D from: Being in the sun safely Foods with added Vitamin D Vitamin pills (supplements) Extra calcium might also help stop a serious sickness in pregnancy called pre-eclampsia. 5. Fatty Fish: Essential Omega-3s (DHA) A growing baby needs good fats called Omega-3s. A fundamental Omega-3 fat is called DHA. DHA helps your baby’s brain and eyes grow the right way. Fatty fish have lots of these good fats. Good fish to eat are: Salmon Mackerel Herring Sardines Try to eat safe fish 2 or 3 times each week. Safe fish means fish that are low in mercury. The baby’s brain uses a lot of DHA near the end of pregnancy. It also uses DHA right after the baby is born. When moms eat DHA, it can help their kids see better later on. Talk to your doctor or nurse. Ask if you need extra Omega-3s. You might need pills or special pregnancy powders with Omega-3s. This is important if you don’t eat fish very often. Always choose fish that are low in mercury. Do NOT eat shark, swordfish, king mackerel, or tilefish. These fish have too much mercury. Mercury is harmful to the baby. 6. Legumes: Plant-Based Powerhouses Eat foods like lentils, beans, peas, chickpeas, soybeans, and peanuts. These are called legumes. Legumes are excellent food. They give you: Protein Fiber Iron Folate Calcium Zinc These foods are extra helpful if you don’t eat meat. But they are suitable for anyone pregnant. The fibre in these foods helps your stomach work well. It helps keep your blood sugar steady. Your body uses iron from plants differently than iron from meat. Iron from plants can be harder to use. So, eat legumes with Vitamin C. Foods like bell peppers or oranges have Vitamin C. This helps your body use the iron from the legumes. These foods are easy to use in meals. You can add them to: Soups Stews Salads Side dishes 7. Colourful Fruits and Vegetables: Vitamins, Minerals, and Antioxidants Eat the rainbow. Since there is a colour choice, the variety of a selection ensures you have a wide variety of dietary essential nutrients (e.g. Vitamin C for immune function and formation of collagen, Vitamin A for vision and cell growth, minerals and antioxidants). Such antioxidants help shield the cells of the mother and foetus from damage. Berries are high in antioxidants and Vitamin C. Oranges have Vitamin C and folate. Sweet potatoes contain beta-carotene (which your body turns into Vitamin A). Make sure you’re eating at least five servings of a variety of fruits and veggies every day. They’re also sources of fibre and hydration 8. Adequate Hydration Drinking water is not just important; it’s an essential need, especially during pregnancy. Water also helps your body make extra blood for pregnancy. Not only this, but also - Water helps your food digest. It makes the fluid that keeps your baby safe. Water moves good things through your body for you and the baby. It helps stop pain or problems. Consequences of not drinking water: If you don’t drink enough water, you might feel tired. You might get headaches. Not having enough water can be bad. It might cause you to have early labour pains. Try to drink 8 to 12 glasses of water each day. Drink more water if it is hot outside, during exercise, and when thirsty. Remember, milk, safe teas, fruits, and vegetables provide water to the body, so you can take these to stay hydrated. Get MamaCare’s Nutritional Supplements for Pregnant Women Eating right every day during pregnancy isn’t always easy. Sometimes, you might need extra help to get all the nutrients you and your baby need. MamaCare’s Mother’s Nutrition is a uniquely suitable supplement for pregnant women. Mother’s Nutrition is a high-quality Australian supplement for all three motherhood stages. It’s designed to support you before you get pregnant, all through your pregnancy, and even after birth while you are breastfeeding. It gives you extra amounts of essential nutrients that you often need more of during this time: Folic Acid: Helps lower the chance of severe congenital disabilities in your baby’s brain and spine. Calcium: Builds your baby’s strong teeth and bones. It also helps keep your bones healthy. Iron: Needed to make healthy blood that carries oxygen. This helps stop you from having low iron levels (anaemia). Omega-3 (DHA): Helps your baby’s brain and eyes develop healthily. Prebiotic Fibres (GOS and FOS): These are added to help your digestion work smoothly and can ease typical tummy troubles during pregnancy. Add 40g of MamaCare powder to 200 ml of room-temperature water. Shake gently until dissolved. Drink immediately. Recommended: 1–2 servings daily. References: Ledet Iii LF, Plaisance CJ, Daniel CP, Wagner MJ, Alvarez I, Burroughs CR, Rieger R, Siddaiah H, Ahmadzadeh S, Shekoohi S, Kaye AD, Varrassi G. Spina Bifida Prevention: A Narrative Review of Folic Acid Supplements for Childbearing Age Women. Cureus. 2024 Jan 26;16(1):e53008. doi: 10.7759/cureus.53008. PMID: 38406082; PMCID: PMC10894015. Zeisel SH. Choline: critical role during fetal development and dietary requirements in adults. Annu Rev Nutr. 2006;26:229-50. doi: 10.1146/annurev.nutr.26.061505.111156. PMID: 16848706; PMCID: PMC2441939.
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Top 3 Iron Supplements for Women at MamaCare
Iron is essential for women’s health. Women need iron, especially at different times in their lives. Getting enough iron gives you energy and helps you think clearly. It also enables you to have a healthy pregnancy. Many women do not get enough iron just from the food they eat. Women going through periods need additional support to address their iron deficiency. Taking iron supplements can work wonders and help you stay healthy and strong. This guide explains why iron is good for you and shows some good iron pills you can use. Why Iron Supplements Are Essential for Women? Females are at risk of ID because of menstruation, pregnancy and higher need for nutrition. Women’s iron tablets Preventing Anaemia: Consistent consumption reduces the risk of maternal anaemia at term by 70% and anaemia in pregnancy by 57%. (Source: NIH) Improved Physical Performance: It increases maximum oxygen consumption (VO2 max) and decreases heart rate during submaximal exercise. (Source: ResearchGate) Pregnancy Support: Daily consumption of iron during pregnancy is linked to a 19% decrease in the risk of low birth weight. These advantages highlight the relevance of including iron supplements in women’s health. MamaCare’s Best Iron Supplements for Women MamaCare offers pharmaceutical-grade nutritional supplements designed to meet the specific needs of women. Here are some excellent options: 1. Premium Women’s Iron 30 Pcs This is the best iron supplement for pregnant women. It is designed to help women who need an iron boost. It’s a good choice for women experiencing fatigue and going through pregnancy or breastfeeding. Its stomach-friendly formula is designed to help your body when it needs the best help to support iron levels and energy production without unpleasant side effects such as an upset stomach. This makes it one of the favourite iron supplement tablets for women. Benefit: Formulated specially for women’s health, this supplement is made with iron (II) glycinate for better absorption and for being gentle on your system. It contains folic acid to help form red blood cells, vitamin B2 to help in the metabolism of fats, carbohydrates and proteins, and vitamin C, which research has shown improves absorption of non-heme iron. Suitable for: Women who require additional iron support, such as during pregnancy or throughout breastfeeding, or at any time during menstruation, reproductive years or even while experiencing low levels of energy. Ingredients list: Iron (from iron II glycinate): 24 mg Folic Acid: 200 mcg Vitamin B2 (Riboflavin): 1.2 mg Vitamin C (Ascorbic Acid): 100 mg How to take it: You should take one tablet daily with or after a meal. As always, consult a health care practitioner if pregnant or breastfeeding. Store appropriately. 2. Mother’s Nutrition 480g These all-inclusive Australian pharmaceutical grade iron supplement tablets for women are designed by a team of leading Australian dietitians for mothers before, during and after pregnancy. It provides necessary nutrients to promote the mother’s health and the baby’s growth. Key components include folic acid for brain and spinal cord development, Vitamin D for bone health and calcium absorption, and Omega-3 DHA for brain development and the baby’s brain and eye development. It also includes prebiotic fibres (GOS and FOS) to help ease constipation, which could make this the best iron supplement for pregnant women. Benefits: Offers full-spectrum nutrition to support a healthy pregnancy from conception through nursing. It covers supplementing the nutrition deficit that arises from the demand for folic acid, iron, calcium, and DHA, including enough supplements for the health and development of the digestive system for both mother and baby. Suitable for: Women planning pregnancy. Best to start at least 1 month before conception. Pregnant mothers. Breastfeeding or post-natal mothers. Ingredients: Skim Milk Powder Whole Milk Powder Maltodextrin Maltodextrin Calcium Phosphate Dibasic Galacto-Oligosaccharides (GOS) (Note: Contains Ferric Pyrophosphate for iron and Folic Acid) How to use: Mix 40g of powder with 200 ml of room temperature water. Shake lightly until completely dissolved and drink up! Use 1-2 servings a day. 3. Complete Nutrition 500g This Australian-made, pharmaceutical-grade supplement is perfect for those requiring general nutrition to support a demanding lifestyle. It’s packed with 32 essential nutrients, including important vitamins & minerals such as iron, calcium and vitamin D. Plus, it includes Shiitake mushroom & Panax ginseng extracts, known for their possible immune support benefits. Contains additional prebiotic fibre (FOS) for optimal gut health. It is low in calories and can be used for various purposes. Benefits: Promotes healthy growth and development during the formative years in your child’s life. This is a perfect choice for older adults, injured, postoperative, or anyone with poor appetite and involuntary weight loss, as well as for those who need extensive nutrition support for the human body. Suitable for: Elderly individuals require balanced nutrition. Patients in recovery (pre- or post-surgery). Individuals with poor appetite or experiencing involuntary weight loss. Ingredients Included: Corn Starch Sucrose Isolated Whey Protein Powder Fructo-Oligosaccharides (FOS) Calcium Phosphate Dibasic Shiitake Mushroom Powder Panax Ginseng Powder (Note: Contains Ferric Pyrophosphate for iron) How to use: Mix 50g of powder in 200 ml of room-temperature water. Mix well till it dissolves and drink it immediately. A dosage of 1-2 servings daily is recommended. Store properly and use within one month after opening. Choosing MamaCare for Your Iron Needs Selecting the right iron supplements for women depends on individual needs and life stages. MamaCare provides high-quality, targeted options. Whether you require straightforward iron support with the gentle Premium Women’s Iron tablets, comprehensive pre- and post-natal care with Mothers Nutrition, or broader nutritional reinforcement with Complete Nutrition, MamaCare offers meticulously formulated products. Developed to pharmaceutical standards, these supplements aim to support women’s health effectively. Consider the MamaCare range, available at MamaCare Adults Collection, when seeking reliable nutritional support. Consult your healthcare professional to determine the best approach for your iron requirements. References: Guideline: Daily Iron and Folic Acid Supplementation in Pregnant Women. Geneva: World Health Organization; 2012. Summary of evidence. Available from: https://www.ncbi.nlm.nih.gov/books/NBK132257/ Pasricha, Sant-Rayn & Low, Michael & Thompson, Jane & Farrell, Ann & de Regil, Luz. (2014). Iron Supplementation Benefits Physical Performance in Women of Reproductive Age: A Systematic Review and Meta-Analysis. The Journal of nutrition. 144. 10.3945/jn.113.189589.
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Postpartum Vitamins and Nutrition: 6 Tips for Breastfeeding Mums
The journey of bringing a new life into this world is fantastic. As a breastfeeding mum, your nutritional needs are critical not only for your recovery but also to ensure you provide your baby with the best nutrition possible. Postpartum vitamins during breastfeeding are key to thrive during this period for you and your baby. Consider these six tips to support you through postpartum nutrition. How to Get All Your Postpartum Vitamins for Breastfeeding & Health? As a mom, your add-on nutritional needs continue until you wean the baby, and they are no longer dependent on you to receive their growth vitamins. Here are six things you can do to receive all your postpartum vitamins and ensure excellent health for you and your baby: 1. Prioritise Hydration Staying hydrated is one of the most basic yet complex aspects of nutrition aid. Since breast milk is approximately 88 per cent water, breastfeeding Mums must consume plenty of water to make milk without feeling thirsty. Essential Points to Consider - The target should be approximately 10-12 glasses (or 2.5 - 3 litres) of fluids daily. Water is the best option, but low-fat milk, herbal teas (confirm their breastfeeding-safe), and occasionally diluted fruit juice can help. Always carry a big water bottle with you. During feeding sessions, sip frequently — before, during, and after. If your pee is constantly pale yellow, you’re probably drinking enough, and if it’s dark, increase your water intake. 2. Fuel Your Body Wisely You’re burning more calories while producing milk — about 400 to 500 extra calories daily compared with your pre-pregnancy needs. Now, this isn’t an excuse to go crazy and eat as many biscuits and takeaways as possible (although a few treats are acceptable). Ensure you eat nutrition-dense foods, like those that give you necessary energy while giving you essential vitamins and minerals. Eat whole foods: Whole foods contain fruits, vegetables, oats, brown rice, quinoa, chicken, fish, beans, lentils, tofu, and nuts. If you are looking for healthy fats, you can use olive oil. Don’t skip meals: Be sure to have frequent snacks, even if you are crunched for time. Every time you skip a meal, there is a high chance of stress and fatigue. It would generally pressure energy reserves, affecting your overall capability to produce milk in the long run. Focus on Key Nutrients – Your Postpartum Powerhouses Although a balanced diet addresses a lot of bases, the demand for specific nutrients rises during lactation. Your body prioritises putting these into breast milk, sometimes at the expense of your reserves if your intake is low. Iron: You lose a lot of blood when you give birth. This increases your need for iron to prevent anaemia. Good sources of Iron are lean red meat, poultry, fish, beans, lentils, and fortified cereals. Vitamin C is found in veg and fruits and aids in iron absorption. Calcium & Vitamin D: These two items are essential to maintain bone health and the growth of skeletal formation of baby bones made from milk produced by mothers. Calcium and vitamin D are a top priority for bones. (Source: Calcium and Vitamin D: Important for Bone Health) Dairy products and fortified plant milks are good sources. Iodine: Iodine is a crucial building block for your baby’s developing brain and its tiny thyroid gland (which helps control their growth and metabolism). While breastfeeding, your body cleverly prioritises sending iodine into your milk, meaning you need more than usual to keep your levels and your baby’s topped up. Omega-3 Fatty Acids (especially DHA): DHA is vital for your baby’s brain, eye, and nervous system development. (Source: PubMed) It’s transferred through your breast milk. Oily fish (salmon, mackerel, sardines – aim for 1-2 portions per week, being mindful of mercury guidance), walnuts, chia seeds, and flaxseeds are the best sources of Omega-3 fatty acids. Supplementation is often considered to ensure adequate DHA levels. B Vitamins (especially B12 and Folate): Important for energy release and cell production. It is found in meat, fish, dairy, eggs, fortified cereals, and leafy greens. 4. Plan for Easy, Healthy Meals and Snacks When you’re tired, convenience is key. Relying solely on takeaways or processed foods can leave you feeling sluggish. A little planning goes a long way: Batch cook: When you have energy, make double portions of meals like stews, soups, or pasta sauces and freeze half. Stock healthy snacks: Keep easily accessible, nutritious snacks handy for when hunger strikes (often during feeds). Take yoghurt pots, fruit bowls, pre-cut vegetables with hummus, hard-boiled eggs, cheese portions, nuts, seeds, and oatcakes. Simple meals: Don’t aim for complexity. There are great options for scrambled eggs on wholemeal toast, a jacket potato with beans and cheese, or a hearty salad with pre-cooked chicken or lentils. 5. Switch to Specific Postpartum Vitamins Breastfeeding Due to the heightened demands and the fact that no diet is perfect, many health professionals recommend supplementing well into the postpartum period. Although you may have been on vitamins for pregnant women, your needs change a bit after giving birth, particularly once you’re lactating. That is precisely where postpartum vitamins and breastfeeding supplements work well for your body. They supplement the gap in your regular diet and increase the need for iron, vitamin D, iodine, DHA, and some B vitamins. Consider them a nutritional safety net that helps ensure you and your baby get what you need during this critical time. Continuing vitamins during pregnancy might be okay in the short term, but a dedicated postnatal formula is often better tailored. 6. Listen to Your Body and Be Kind to Yourself Your body has achieved something miraculous. Avoid restrictive diets or try to “bounce back” too soon. Crash dieting can hurt your energy level — and possibly your milk supply. Give all the best food to yourself. Eat when you’re hungry. Rest when you can. Gentle exercise, such as walking, can improve your mood and energy levels when you feel up to it, but listen to your body and get clearance from your health visitor first. Complete Your Nutrition with MamaCare Navigating postpartum nutrition can feel overwhelming, but remember, small, consistent steps make a big difference. Focusing on whole foods, hydration, and key nutrients forms the foundation. You can also include nutritional supplements like MamaCare Mother’s Nutrition to fill any gaps in your regular diet. Mothers Nutrition is a supplement powder formulated to complete the dietary needs of pregnant and breastfeeding mothers. It provides a carefully considered blend of essential vitamins and minerals, including crucial micronutrients like Folic Acid, Iron, Iodine, Vitamin D, and Calcium, to help support your energy levels, recovery, and the nutritional quality of your breast milk. It’s also relatively easy to use Mother’s Nutrition supplement. You only need to mix about 40 grams of the powder in 200ml of water at room temperature, and it’s ready for consumption. References: https://https://www.niams.nih.gov/health-topics/calcium-and-vitamin-d-important-bone-health Fang X, Lee S, Rayalam S, Park HJ. Docosahexaenoic acid supplementation and infant brain development: role of gut microbiome. Nutr Res. 2024 Nov;131:1-13. doi: 10.1016/j.nutres.2024.08.005. Epub 2024 Sep 7. PMID: 39342808.
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10 Essential Nutrition Tips for Men & Women Entering Golden Years
Getting older brings a new set of changes in your body. The new body demands different dietary habits, and your tolerance for old food habits may decline. Many people find they aren’t as hungry, and alongside, their energy might go up and down, or they might get new health issues. It’s easy to forget that your diet might need to change too. Still, you can boost your energy and stay healthy by choosing the right foods. Eating better can make a massive difference in how you feel and what you can do daily. Here are ten crucial food tips that will help you eat well during the golden years of your life: 1. Prioritise Protein Power As we age, it’s common to lose some muscle mass. Sufficient protein intake prevents this. Protein helps to build and repair your body, including your muscles. Aim to include some protein in every meal. Boiled chicken, turkey, eggs, and fish (salmon, for example) are good choices. And if you are vegetarian, you can take milk, yoghurt, cheese, beans, lentils, tofu, and nuts. Tip: Eating protein, a little at a time over the day and not all at once is preferable. 2. Boost Bone Health with Calcium & Vitamin D Older people have a higher risk of getting weak bones (called osteoporosis). This is especially true for women after menopause. Your bones contain calcium, and Vitamin D helps your body absorb that calcium. Ensure you eat calcium-rich foods, such as dairy products, fortified plant-based milk, leafy green vegetables (kale, broccoli — though absorption does vary) and tinned fish with edible bones (such as sardines). Getting enough Vitamin D can be tricky. We get most of it from sunlight, but older skin also doesn’t make it. You might also spend less time outdoors. Look for foods with added Vitamin D. 3. Focus on Fibre for Digestive Wellness Sometimes, as you get older, your digestion slows down. This can make it hard to go to the toilet (constipation). Eating fibre helps keep everything moving smoothly. Fibre also helps control your blood sugar and can help you stay at a healthy weight. Eat more foods like oats, brown rice, and whole wheat bread. Fruits, vegetables, beans, peas, lentils, nuts, and seeds are also full of fibre. Try to eat about 25 to 30 grams of fibre each day. (Source: MedicineNet) Good sources include oats, pears, apples, and seeds like chia. Remember to drink more water when you eat more fibre. Water stops it from feeling uncomfortable in your tummy. 4. High Probiotic Diet Include high-probiotic foods in your diet. Probiotics enrich the good ecosystem in your gut, improve digestive functions and boost immunity. Foods that are rich in probiotics, such as yoghurt, kimchi, kefir, Sauerkraut, tempeh, pickles, etc., help you naturally support the microenvironment in your gut. However, with age, you may need to look elsewhere to support your digestive microsystems. You can use supplements with a high-probiotic diet, However, with age, you may need to look elsewhere to support your digestive microsystems. You can use supplements with a 5. Choose Healthy Fats for Heart and Brain Fats are not created equal. Unsaturated fats in oily fish (salmon, mackerel), avocados, nuts, seeds, and vegetable oils (like olive and rapeseed oil) are suitable for heart protection and brain function. Limit saturated fats in fatty meats, butter, lard, cream, cakes and biscuits. Avoid trans fats, which are often used in processed foods. Being anti-inflammatory, omega-3 fatty acids, especially from fatty fish, are suitable for general health. 6. Vitamins are Vital – Especially B12 Although all vitamins are critical, vitamin particularly stands out: vitamin B12. Its level increases or decreases with age since the production of stomach acid changes. Along with this, B12 is essential for nerve function and red blood cell formation. You can eat meat, fish, and eggs and take dairy products and fortified breakfast cereals, as these foods are rich in vitamins. If you follow a vegetarian or vegan diet, consider talking to your health specialist about checking your B12 levels because you may require supplementation. 7. Mind Your Minerals (Iron, Zinc, Magnesium) Iron helps with the transportation of oxygen in the blood and keeps anaemia-induced fatigue at bay. You must include red meat, beans, lentils, fortified cereals, and dark leafy greens, which are excellent sources of iron. Also, eat Vitamin C-rich foods like oranges to aid absorption. Zinc promotes your immune system and wound healing (sources: meat, shellfish, dairy, nuts). Magnesium is present in muscle and nerve functions that regulate blood sugar and blood pressure. Therefore, to maintain your blood level, increase your magnesium intake by eating green vegetables, nuts, seeds and whole grains. 8. Watch Portion Sizes, Not Just Content Your metabolism declines with age. You may require fewer calories than you used to during the younger age to maintain a healthy weight. But your nutrient needs usually stay the same or even go up. This is why nutrient density is so important (see next point). Be mindful of portion sizes to prevent accidental weight gain. Sometimes, using smaller plates can trick the eye and mind and make you feel satisfied with less food. You should listen to your body’s signals for hunger and fullness. Aim for 1.0–1.3 g/kg/day dietary protein combined with twice-weekly progressive resistance exercise (source: PMC). 9. Embrace Flavour to Combat Taste Changes Smell and taste changes are common with ageing; sometimes, these are related to medications or medical conditions. This can have the unfortunate effect of suppressing appetite or throwing its dependence on salt or sugar for flavour. Season your food naturally with herbs, spices, lemon juice, vinegar, garlic and onions rather than too much salt and sugar, as they can be bad for your blood pressure and general health. 10. Make Every Calorie Count with Nutrient Density Since you may not need as many calories, it’s even more important that your food is nutrient-dense. Nutrient-dense foods offer vitamins, minerals, fibre and other beneficial compounds relative to very few calories. Concentrate on whole, unprocessed foods: colourful fruits and vegetables, whole grains, lean proteins and healthy fats. Restrict foods high in ‘empty calories’, such as sweet sodas, candy bars, pastries and highly processed snacks. 11. Hydrate Diligently Throughout the Day As you get older, you might not feel thirsty, even without enough water. Being dehydrated can make you feel tired, dizzy, confused, or constipated. Make sure you drink often during the day. Drink even if you don’t feel thirsty. Low-fat milk, drinks made with sugar-free squash, tea, and coffee also count towards your fluids. Try to drink about 6 to 8 glasses (around 1.5 to 2 litres) every day. You might need more if it’s hot weather or if you are very active. MamaCare® Complete Nutrition Navigating these nutritional needs can sometimes feel overwhelming, especially if appetite is low or preparing balanced meals becomes challenging. Though good food habits can make a change, taking dietary supplements boosts your overall health. MamaCare® Complete Nutrition offers a convenient balanced diet for old age solutions. It is packed with 30+ essential vitamins, minerals, and protein to help fill potential nutritional gaps. The best part is it is a low-calorie formula with only 811 kJ per serving. Mixing into drinks or foods is simple, supporting overall vitality and well-being. Prepare 50g of Complete Nutrition Powder with 200 mL of room-temperature water. For a more tailored and balanced diet for old age options, browse our full range of adult supplements designed to meet various needs. References: https://www.medicinenet.com/how_can_i_eat_25_grams_of_fiber_a_day/article.htm Nowson C, O'Connell S. Protein Requirements and Recommendations for Older People: A Review. Nutrients. 2015 Aug 14;7(8):6874-99. doi: 10.3390/nu7085311. PMID: 26287239; PMCID: PMC4555150.
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