Pregnancy is a wonderful period in a woman’s life as another life begins to grow inside of her. It is vital to remember that during this time, it is necessary to eat for two and provide your body with the nourishment it needs.
To stay strong and healthy, your body requires vitamins, minerals, and other nutrients found in food. During pregnancy, you provide all of the nutrition your growing baby requires, so you may require more during pregnancy than you did previously. If you are pregnant with multiples (twins, triplets, or more), you may require more nutrients than if you are expecting a single child. Progenesis IVF Clinic discusses seven of the most important nutrients your body requires at the time of pregnancy.
Folic Acid
Folic acid is a manufactured form of the B vitamin folate. Folate is essential for red blood cell formation and aids in the development of your baby’s neural tube into the brain and spinal cord. Fortified grains are the finest suppliers of folic acid. Folate occurs naturally in dark green vegetables and citrus fruits.
Before pregnancy, you need 400 mcg (micrograms) of folic acid every day. During pregnancy and breastfeeding, you require 600 mcg each day. This can be from foods or vitamins that your doctor has prescribed.
Foods high in folic acid include:
- Dark green and leafy vegetables
- Citrus fruits
- Peas
- Lentils
- Peanuts
- Bananas
Calcium
Calcium throughout pregnancy helps lower your risk of developing preeclampsia, a dangerous medical condition that causes a sudden spike in blood pressure. Calcium also strengthens your baby’s bones and teeth. Pregnant women should get 1,000 mg (milligrams) of calcium a day, as suggested by experts.
Foods high in calcium include:
- Dairy products: milk, cheese, curd, paneer
- Dark green and leafy vegetables
- Soybeans
Vitamin D
Vitamin D aids in the absorption of calcium, which is necessary for the development of the baby’s bones and teeth. It also helps your neurons, muscles, and immune system function properly. Your immune system defends your body against infection. Vitamin D promotes the growth of your baby’s bones and teeth. Every woman, whether pregnant or not, should get 600 IU (international units) of vitamin D every day.
Foods/Sources High in Vitamin D include:
- Eggs
- Milk
- Dry fruits
- Sunlight
DHA
Docosahexaenoic acid (DHA) is a type of lipid (known as omega-3 fatty acid) that promotes growth and development. During pregnancy, you need DHA to help your baby’s brain and eyes grow. Not all prenatal vitamins include DHA, so consult your doctor if you need to take a DHA supplement. During pregnancy, women should consume 8 to 12 ounces of low-mercury seafood per week.
Good sources of DHA include:
- Seafood and fishes
- Orange juice
- Milk
- Eggs
Iodine
Iodine is a mineral that your body needs to produce thyroid hormones, which help you consume and store energy from food. You need iodine throughout the pregnancy to help your baby’s nervous system develop. The neurological system (brain, spinal cord, and nerves) allows your baby to move, think, and feel.
During pregnancy, you require 220 mcg of iodine every day. Not all prenatal vitamins contain iodine, so eat iodine-rich foods. Ask your doctor if you should take an iodine supplement.
Good sources of iodine include:
- Fish
- Milk, cheese, and yogurt
- Enriched or fortified cereal and bread
- Iodized salt
Protein
It’s no secret that our bodies require an adequate amount of protein to perform basic functions such as muscle growth, wound healing, and cell signaling. But protein is especially important when you’re pregnant. This macronutrient is a crucial source of energy for repairing bodily parts such as the mother’s brain, muscles, and blood, all of which alter naturally throughout pregnancy. Including enough protein in your diet also provides your child with the energy he or she requires to thrive.
Foods high in protein include:
- Paneer
- Lentils
- Eggs
- Lean meat.
- Chickpeas
Iron
Iron is also essential for your baby’s growth and cognitive development. The volume of blood in your body rises during pregnancy, so you require more iron for yourself and your developing baby. You should consume 27 mg (milligrams) of iron each day.
Foods that are rich in iron include:
- Beetroots
- Spinach
- Dry fruits
- Jaggery
Conclusion
A nutritious, balanced diet will make you feel better while also meeting all of your baby’s needs. Because the food you eat is your baby’s primary source of nourishment, it is vital that you consume all of the nutrients required for the proper health and development of your child. Allow your healthcare team to assist you in developing a customized, pleasant, and attainable food plan based on your age, weight, risk factors, and medical history.