Important Nutrients Women Must Take During Pregnancy
Expecting mothers frequently ask what should be their diet. You all known that a healthy diet is essential for baby’s growth and development. Some nutrients you require essentially. Also, mother should know good food sources to get these nutrients.
Your baby’s primary source of nutrition at this time is what you eat and drink. To give the critical nutrients that your baby requires for growth and development, you will need to choose a variety of healthful meals and beverages and also a few supplements as prescribed by your Gynecoologist.
As a pregnant woman you need more calcium, folic acid, iron, and protein than a non-pregnant woman. Although, the exact re cHere’s why these four nutrients are essential.
Folic acid
Folic acid is known as folate when it is contained in a diet. It is a B vitamin that aids in the prevention of birth abnormalities in the brain and spinal cord of your kid. It may be difficult to obtain the recommended quantity through diet alone, so a prenatal vitamin containing 600mg folic acid is recommended.
Foods that have Folic Acid
The following are good sources of folic acid:
- leafy green vegetables
- fortified or enriched cereals
- breads and pastas
- beans
- citrus fruits.
Calcium
Calcium is a mineral that helps your baby’s bones and teeth develop. If you do not consume enough calcium when pregnant, the mineral will be taken from your bone reserves and given to the baby. Many dairy products are fortified with vitamin D, which interacts with calcium to grow your baby’s bones and teeth.
Pregnant women over the age of 19 should consume 1,000mg of calcium every day, while pregnant teens aged 14 to 18 should consume 1,300mg daily.
Foods that have Calcium
The following are good sources of calcium:
- milk
- yogurt
- cheese
- calcium-fortified juices and foods
- sardines or salmon with bones
- some leafy greens (kale, bok choy).
Iron
You require 27 milligrammes of iron every day while pregnant. This is twice as much as you require when you are not pregnant. This is because more iron is required to produce more blood to deliver oxygen to your baby. Anemia can occur when iron levels are low during pregnancy. This syndrome causes exhaustion and increases the risk of infection.
When consuming iron-rich meals, make sure to add a good dose of vitamin C, as it will aid in iron absorption. As an example, for breakfast, have a glass of orange juice with iron-fortified cereal.
Foods that have Iron
The following are good sources of iron:
- meat, poultry, fish,
- dried beans and peas
- iron-fortified cereal
Protein
During your pregnancy, you should consume more protein. Fortunately, most women can acquire adequate protein-rich foods in their diets. Protein is referred to as a “building nutrient” since it aids in the development of vital organs in your baby, including as the brain and heart.
Foods that have protein
The following are good sources of protein:
- Meat, poultry, fish,
- Dried beans and peas,
- Eggs
- Nuts
- Tofu
Calcium, Folic acid, iron, and protein are essential nutrients to consume when pregnant since they aid in the formation of a healthy baby. Make an effort to include products from the above-mentioned food sources in your diet, in addition to taking your prenatal vitamins. This will aid your body’s ability to nourish your baby during your pregnancy.
We care about your health
Dr. Uma Mishra is one of the best and experienced gynaecologist in Noida. She provides personalised care that focuses on her patients’ overall health and well-being. Her services include prenatal and pregnancy care, digital mammography, chromosomes screening, and contraception. For more information, please give us a call at 8130550269.
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