Nutrition in pregnancy

 

Nutrition and diet are top most concerns for the expected mother. You should have good and healthy diet during pregnancy. It is good for you as well as your unborn baby. If you have healthy food then your baby gets its advantage too. You can start your day with a glass of milk and some pieces of fruits in breakfast. You can eat 4 to 6 small meals in whole day instead of 3 usual meals a day.

 

Pregnancy basic food elements

Here are some of the essential nutrients important in pregnancy:

 

Protein

Protein is very important for the production of amino acid and cells. You can get it from poultry eggs, meat, beans, nuts and dairy products. Fat is not easy to digest and it can result in worsening you constipation, general lethargy and sleepiness.

 

Carbohydrates

During pregnancy, working of heart becomes harder and it pumps blood faster. In pregnancy more energy is required and carbohydrates are best source of it. Whole wheat and brown rice are best sources of carbohydrates.

Folic Acid

Folic acid plays an essential role in the development of baby. Doctors recommend folic acid supplement when a woman is planning to conceive. It helps in enzyme functions, affects DNA development and also prevents 70% neural tube defects.

 

Pregnancy minerals

 

Calcium

In pregnancy, a woman requires at least 1300 mgs of calcium in a day. It is important for healthy teeth and bones of unborn baby. it also helps in increasing oxygen delivery and dilate blood vessels. According to World Health Organization, it is researched that calcium reduces risk of pre-term delivery and pre-eclampsia. Milk or milk products such as cheese are rich in calcium but it is also available in spinach and sardines.

 

Iron

Iron is important for creating red blood cells and also lowers the chances of lower birth weight and pre-term delivery. Doctors highly prescribe iron supplements in pregnancy. It can also prevent fatigue and anemia. You can get it from red meat, poultry whole grain cereals and bread and fish.

Pregnancy vitamins

Vitamin C

During pregnancy, hormones suppress immune system and make woman prone to infections. Vitamin C boosts defenses of body to protect you and your unborn baby from diseases. Broccoli and citrus fruits are rich in vitamin C.

 

Vitamin A

Vitamin A is found in yellow and green vegetables, eggs and milk and are essential for developing skin eyesight and healthy bones.

 

Vitamin D

Vitamin D is crucial in body to use phosphorus and calcium. Human body can absorb it from sunlight and it is also sound in fatty fish and milk.

 

Vitamin E

Vitamin E is an important supplement for muscle development in unborn baby. It also helps in achieving ‘pregnancy glow’. It is a great vitamin for skin and in pregnancy it becomes more important because of change in hormones results in acne outbreaks. Vegetable oil, nuts and fortified cereals.

 

Vitamin B

Vitamin B1 plays vital role in the development of kidneys, liver, brain and heart of unborn baby. Vitamin B5 helps in metabolize fat, carbohydrates and protein and form red blood cells. Vitamin B12 is essential for proper working out of nervous system.