Essential Nutrients intake in Pregnancy

 

Pregnancy: 

What is pregnancy?

1. Pregnancy is also known as Gravidity or Gestation.
2. Pregnancy is the Period from fertilization to birth.
3. The period when a fetus grow inside a woman's womb or uterus. Pregnancy is calculated as 40 weeks and classified into three stages known as trimesters.

During pregnancy, mostly women have around 2,000 calories a day. Having a balanced and nutritious diet during pregnancy can support your health and the baby's health.

When it comes to eating well, try to focus on keeping it simple. Avoid eating packaged and frozen-processed food. While you're pregnant, its good to eat extra protein, calcium, iron and essential vitamins. 

Here are some healthy recommendations to what to eat while you're pregnant.

ESSENTIAL NEUTRIENTS INTAKE IN PREGNANCY:

Folic Acid (folate) :

• Essential for babies neural tube development.
• Present in dark green vegetables such as spinach, broccoli and also in citrus fruits, juices, liver, dried beans and cereals etc. 
• Avoid over cooked vegetables because folate can be easily destroyed by heat.

Iron:

• Support increased blood volume and prevents anemia.
• There are two forms of iron in food: heme and non-heme iron.
• Heme iron is present in red meat, fish, chicken and liver. 
• Non-heme iron includes fortified cereals, beans and spinach, egg yolk, fruits and nuts.
• Soya beans and soya products, chick peas also have adequate amount of iron. 
• Iron supplements are also needed in pregnancy.

Calcium:

• Both mother and baby needs calcium for bones and teeth
• Sources of calcium are milk ,cheese, yogurt, fortified plant base, broccoli and almonds.
• other food that contain calcium are Green leafy vegetable, ladyfinger, and soy milk
• Tablets of calcium are also be taken in pregnancy to prevent pre-eclampsia.

Protein:

• Important for growth of fetal tissues, including the brain.
• Protein helps in the growth of baby nails, hair skin and muscles.
• Protein also helps to balance the fluids of the body to prevent pregnancy swelling.
• Sources of protein are legumes, lean meat, poultry, fish, eggs, dairy products and nuts.
• Pulses are also a good source of protein.

Omega-3 Fatty acid:

• Essential for brain development.
• Present in Flex seed, Chia seed, walnuts and fatty fish like salmon and sardine and trout.
• Too much intake of omeag-3 can also be harm full for the development.so don't take it daily.

Vitamin D:

• 
  Helps with calcium to develop the babies bones and teeth.
• Sources of vitamin D are fortified dairy products, margarine and fatty fish.
• Sunlight exposure is also a great source of vitamin D. Spending 10-15 minutes outdoor twice a week is sufficient for an individual. 

Fiber:

• Helps in digestion and prevents constipation.
• Whole grain, Fruits, vegetables and legumes contain fiber
• Baked sweet potatoes, green peas lentils and Raspberries are also fiber rich foods

General tips for smooth pregnancy:

1. Water intake should be increased in pregnancy.
2. Consider a low cholesterol diet.
3. Eat small frequent meals to manage nausea and heart burn.
4. Include variety of food to ensure a range of nutrient's.
5. Consider vitamins to fill any nutritional gaps, as recommended by a gynecologist.
6. Eating raw meat, could be harmful in pregnancy.

Conclusion:

A healthy and clean diet is always important but in pregnancy it can support mothers health as well as the baby health. In this phase it will be difficult to eat because of morning sickness and tiredness etc. But good nutrition optimizes the growth and development both baby and the mother own health.