Key nutrients for a healthy pregnancy

Healthy pregnancy leads to a healthy baby. A Baby’s growth and development fully depends on the diet taken by the mother during the pregnancy. It is important to know the essential nutrients needed for the baby's growth and development. During the pregnancy, your health care provider prescribes parental vitamins and other supplements. Do not miss these supplements at the same time naturally get the nutrients by consuming fresh fruits, vegetables, and fats.

Parental vitamins

Multivitamins for pregnant mothers or those who are trying for pregnancy are parental vitamins. It is also similar to normal multivitamin supplements but it has added nutrients for the development and growth of the fetus. Pregnant mothers have to ensure that they are intaking parental vitamins during the pregnancy. By intaking, these vitamins can prevent your baby from growth disorder or any other deficiency.

Essential nutrients during the pregnancy

Certain nutrients play a major role in the growth of the baby.

They are,

·        Folic acid

·        Calcium

·        Iron

·        Protein

·        Vitamin D

Let us see in detail about these nutrients.

Must Read: Healthy foods during pregnancy

Folic Acid

The synthetic form of folate in foods and supplements is known as folic acid. Folate is the B Vitamin that helps in the neural growth of the baby. Pregnant women or women who are trying for pregnancy should intake folic acid supplements to prevent birth defects. Folic acid mainly helps in the development of the spinal cord and brain of the baby. Most of the miscarriages is happening because of failing to intake this folic acid. It also decreases the risk of the premature birth of the baby. Consult your gynaecologist and take the right folic acid supplements and have a healthy pregnancy.

How much to intake?

Before the pregnancy when a woman is planning for the pregnancy she can take 400mcg daily. After conception, she can intake 400 mcg to 1000 mcg of folic acid every day.

Sources of folic acid

Apart from the supplement tablets, one can intake folic acid-rich foods like greens, broccoli, orange, beans, peas, sprouts, cereals, kale, cabbage, avocado, sunflower seeds, liver.

Calcium

Calcium is the most needed nutrient for strengthening the bones for both mother and the growing baby. Calcium helps to prevent dental problems which generally occur during pregnancy. Calcium also plays a major role in the functioning of the cardiovascular system and nervous system of the baby.

Due to the pregnancy hormones and the pressure of the baby, the bones of the mother get weakened to strengthen the bones calcium is needed. Even after the pregnancy period also the mother has to take calcium supplements since the mother is breastfeeding she might get a deficiency in calcium to avoid intaking calcium is good for a healthy pregnancy.

How much to intake?

During the pregnancy, every mother needs 1000 – 1300 mg of calcium per day.

Sources of calcium

The best sources of calcium are dairy products. Daily 3 cups of milk can be added to the pregnancy diet plan. Dairy products like cheese, yoghurt, butter can be added. Apart from dairy products calcium is also present in spinach, kale, salmon fish, broccoli, soya, orange.

Iron

Iron prevents the risk of anaemia. Iron in the source to develop the protein in the red blood cells is called haemoglobin. This haemoglobin carries blood all over the body. When a woman is pregnant her body is under the pressure of handling the baby in the womb, she needs more blood circulation. When there is a lack in the haemoglobin level it leads to anaemia. The decrease in haemoglobin causes fatigue, tired and risk of premature birth. The haemoglobin level can only be maintained by having iron supplements.

How much to intake?

27 mg of iron per day is needed for a pregnant mother.

Sources of iron

Pumpkin seeds, almonds, dark greeny vegetables like spinach, peas, beans, moringa leaves, drum stick, beetroot, are good sources of iron.

Red meat, liver, poultry foods, seafood are also rich in iron.

Protein

Proteins promote the baby’s growth throughout the pregnancy period. Protein-rich foods and protein supplements can prevent the birth defects of the baby.

How much to intake?

A pregnant woman needs 71 grams of protein per day.

Sources of proteins

Dry fruits and seeds are a good source of proteins. Poultry meat, fish, egg, dairy products, sprouts, beans, peas, carrot, beetroot, dhal are also rich in proteins.

Vitamin D

Vitamin D combines and works with calcium. It absorbs calcium and promotes the strength of bones for the baby and the mother. Vitamin D helps to build the immune system during pregnancy. It protects you and your baby from diseases.

How much to intake?

A pregnant woman needs 600 IU of vitamin D per day.

Sources of Vitamin D

Citrus fruits, salmon fish, milk, mushroom, egg, cod liver oil are good sources of vitamin D.

These are the key nutrients needed for a healthy pregnancy. Get your pregnancy diet plan from a dietician.