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Essential Nutrients & its importance for a healthy pregnancy

During pregnancy, the body's nutritional needs change and following a balanced diet plays a crucial role in experiencing a healthy & safe pregnancy. One must make the right food choices and ensure that all essential nutrients and minerals are a part of their everyday meals.

When you are pregnant, eating the right quality food is more important than quantity. To maintain a healthy pregnancy, approximately 300 extra calories are needed daily. The diet must include the right kind of food to get the required nutrition (as suggested by your obstetrician & gynecologist) for yourself and the baby.

Here is a list of recommended essential nutrients during pregnancy:

1. Folic Acid:

Also known as folate, folic acid is an essential nutrient during pregnancy and is found in leafy vegetables, beans, lentils, other legumes, orange juice, and nuts. Folate (vitamin B9) reduces the risk of congenital disabilities, including those in the spinal cord and brain.

Daily intake: must be 800mcg during pregnancy (your doctor may prescribe a folic acid supplement if required)

2. Calcium:

Calcium helps both mother and child to maintain good bone and teeth health, and also supports the healthy working of circulatory, muscular and nervous systems. Good source of calcium includes salmon, milk, cheese, and yoghurt.

Daily intake: 1000mg is considered ideal (your doctor may prescribe calcium supplement if required)

3. Iron:

Iron is required by our body to make haemoglobin which is responsible for carrying oxygen to the body's tissue. During pregnancy, the body's iron demand is doubled to ensure oxygen supply to your baby. Good source of iron includes eggs, lentils, braised beef, tomatoes, chicken, kidney beans, spinach, cashews, white beans, and more.

Daily intake: about 30mg of elemental iron

4. Protein:

Protein intake is a crucial factor for your baby's healthy and well-formed tissue growth. Rich source of protein is lean meats and fish for non-vegetarians and if vegetarians then beans, lentils, and dairy are some high protein options.

Daily intake: 40-70g

5. Vitamin A:

This is responsible for healthy bones, eyesight and skin. Leafy green vegetables, carrots, and sweet potatoes are some great sources of vitamin A that you must include in your pregnancy diet.

Daily intake: 770mcg is ideal

6. Vitamin C:

It is essential for health of the expectant mother, development of the fetus, & removal of any cosmetic defects in mother and baby. This vitamin helps your body absorb iron and ensures good teeth, bones and gum health. Some great sources of vitamin C are citrus fruit, tomatoes, broccoli, and berries.

Daily intake: 80-85 mg is ideal

7. Vitamin D:

The right dose of vitamin D is necessary to maintain proper levels of calcium and phosphorous, which help build your baby's bones and teeth. It also helps develop your baby's kidneys, heart and nervous system. Along with salmon and fortified milk, regular exposure to early morning or evening sunlight is excellent sources of vitamin D.

Daily intake: 15mcg (your doctor may prescribe a supplement if required)

8. Vitamin B12:

This helps form red blood cells and maintains a healthy nervous system. Some rich sources of Vitamin B12 are meat, milk, fish and other poultry products.

Daily intake: 2.6 mcg

9. Vitamin B6:

In addition to formation of red blood cells, it helps metabolize proteins and carbohydrates and is crucial for your baby's brain and nervous system. Beef, whole grain cereals, pork, bananas, and liver are some rich sources of Vitamin B6.

Daily intake: 1.9 mg

Pregnancy and Weight

Weight is one of the most critical factors for a healthy pregnancy and if you maintain your weight as advised by the doctor, you can ensure a risk-free pregnancy. Your doctor may suggest diet modification depending on your and the baby's weight throughout pregnancy.

It is natural to feel hungry during pregnancy; however, it is better to ask your doctor for healthier alternatives to avoid snacking on unhealthy foods. This will help inpreventing unnecessary weight gain that may result in gestational diabetes, putting both the mother and baby at the risk of developing Type-2 diabetes at later in life.

What to Avoid During Pregnancy

Expecting mothers should avoid:

● Coffee, tea, or other sources of caffeine

● Alcohol

● Smoking

● Unpasteurized milk

● Raw sprouts

● Foods made with unpasteurized milk (soft cheeses, including feta)

● Raw and undercooked seafood, eggs and meat

● High mercury fish

● Organ meat

Conclusion

During pregnancy a healthy diet which includes all essential nutrients and minerals ensures optimal growth and development of the baby. The right amount of calcium, vitamins, proteins and other nutrients are vital for you and your baby's health. Do consult your gynecologists/obstetrician before making any addition to your diet plan.

Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment. Kindly contact your Doctor before starting a new medicine or health regime.

Source: Mayo Clinic

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Published on August 01, 2022