Pregnancy is every woman’s dream and a special phase of her life. Pregnancy might leave you with mixed feelings of being excited, delighted, anxious and curious with all the changes taking place. But, the joy, pleasure and happiness to see your offspring is endless.
Apart from this it is also natural for you to worry about your baby’s health. The health of your little one depends on how healthy you keep yourself and what kind of a nutritious diet you intake.
According to the Center for Disease Control (CDC), over 75% of certain birth defects can be prevented if you take the proper supplements before and during this crucial period. You should pay special attention to your nutritional needs during pregnancy.
Most pregnant women in developed countries do take a prenatal supplement and most healthcare providers agree that supplements are necessary because obtaining optimal levels of nutrients from food sources alone is unlikely, especially during pregnancy. But, a healthy diet can help you with it to a great extent.
Nutrients When Pregnant
So, what essential nutrients during pregnancy should you have in order to give birth to a healthy baby? What is the best diet during pregnancy? That is what we are going to talk about.
Folic Acid
Well, folic acid is the prime vitamin that is under the spotlight during pregnancy since its supplementation is very important in the first trimester to prevent any neural birth defects in the fetus. So your diet should consist of folic acid.
But along with folic acid a you also require many other essential vitamins and minerals during your pregnancy, such as Vitamin D, Vitamin C, Iron, Calcium, Zinc, etc, which you can get from healthy food. Nowadays there are many women who prefer supplements during pregnancy.
Iron
Now, let us discus about the healthy food to eat during pregnancy. You must intake good amount of iron rich foods such as green leafy vegetables, pomegranate, beans and pulses, nuts, etc.
Iron is required in good amounts since; this is the time where there is much more synthesis of blood during pregnancy. You may also opt for iron supplements or a combination of iron and folic acid supplements.
Vitamin C
Vitamin C is essential to maintain immunity, good health and also for effective absorption of iron, and it constitutes towards the healthy diet for pregnant women.
So include sources of vitamin C in your diet like citrus fruits such as fresh lime, sweet lime, oranges, kiwi, fresh herbs, bell peppers, etc.
Calcium And Vitamin D
During this lovely phase of your life, calcium supplements are in high demand by your body to enhance bone mineralization of the fetus and help in an effective development of the baby.
They are also known to reduce the risk of developing pre-eclampsia in you, which consists of severe swelling, high blood pressure and protein in the urine during pregnancy.
Since Vitamin D is necessary for the effective absorption of calcium and also vital in maintaining water and mineral balance in your body, it is yet another essential vitamin for you.
It will also help to keep you stress-free in this stage. So you can opt for a combination of Calcium and Vitamin D supplement as they go hand in hand.
Omega 3 Fatty Acids
Pregnant women are also being given omega-3 fatty acids in the form of fish oil supplements which contains a good amount of EPA and DHA for the healthy growth of the central nervous system of the baby. It is also good for development of cognitive skills in a child after birth.
So you must also ensure taking walnuts, fish, flaxseeds which are good sources of omega-3 fatty acids or opt for flaxseed oil or fish oil supplements.
But, you must also be careful while choosing fish oil supplements to check that if they are loaded with mercury that will indicate low-quality fish oil supplements.
So, you should also take care of food to avoid during pregnancy.
The Significance Of Various Vitamins
Vitamin B
Vitamin B –complex is also one of the most common recommendations for you during pregnancy. One popularly recommended vitamin for your morning sickness is vitamin B6 (pyridoxine). It will help you out with your nausea and is said to be safe, with no risk of side effects or birth defects. You must take 25 mg at least two to three times a day during your first trimester.
Vitamin B1
Vitamin B1 (thiamin) is also an important nutrient. Tori Hudson, author of the Women’s Encyclopedia of Natural Medicine, notes that thiamin depletion is common during pregnancy, therefore, supplementation is suggested. This supplementation has also shown signs of higher infant birth weight and size.
Vitamin B3
Since Vitamin B3 (niacin) taken during pregnancy has also been associated with higher birth weight, longer length and appropriate newborn head circumference, you must not ignore taking it.
Vitamin B2
Vitamin B2 (riboflavin) depletion is common while pregnancy and supplementation are suggested to prevent metabolic disturbances.
Zinc C4
Lastly, zinc is an essential mineral which is rich in antioxidant property and will help you in fighting oxidative stress and formation of the fetus organs, skeleton, nervous system and circulatory system.
Well, ok fine….finally we have come to an end…..I know you must be wondering where am I taking you, suggesting you to take this, take that, but obviously I am sure you would want to take all the precautionary measures and do anything to make sure your little loved one comes out healthy and safe.
So for this, it is, very important for you to take all the above-mentioned nutrients during your pregnancy. So hope you implement the said above. Happy pregnancy, and a safe and happy delivery!
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