It is important to eat a balanced diet to get the nutrients needed for daily life. Especially, if pregnant women eat a balanced diet, the baby in the womb will get enough nutrition. However, it is common for pregnant women to have doubts about what to eat and what to avoid in terms of food.
Failure to get adequate nutrition can cause birth defects in the baby. Malnutrition is a major cause of low birth weight babies. Babies born with low birth weight are likely to have a weak immune system. Later in life, there is also an increased risk of diabetes and cardiovascular diseases.
Nutrients that pregnant women must take
Dr. Binitha Priyambatha lists the nutrients that pregnant women should consume regularly.
Iron: Iron is essential for the growth of the baby. Iron is found in red meat, peas and dried peas. According to the recommendation of the Central Health Department, it is necessary to take 100 mg of iron and 500 mg of folic acid for at least 100 days after delivery.
Calcium: Calcium is essential for strong bones and teeth. Cheese, yogurt, milk and sardines are high in calcium. Pregnant women should take 1,000 mg of calcium per day. Calcium tablets may be prescribed by the doctor depending on the health status of pregnant women.
Vitamin B6: Vitamin B6 helps our body to use fat, protein and starch properly. Vitamin B6 is found in pork, poultry, fish, eggs, vegetables, bananas, and whole grains. Nutritionists recommend that pregnant women take 1.9 mg of vitamin B6 per day.
Vitamin D: Vitamin D helps in the absorption of calcium. Therefore, children need vitamin D to develop bones and teeth. Vitamin D can be obtained from milk, fish and sunlight. Pregnant women should take 0.015 mg of vitamin D per day
Folate: This vitamin helps the baby’s body make protein and blood. Also, it helps to avoid congenital nervous system defects. It is found in spinach, lotus root juice, legumes, peas and beans. 200 mg of folate should be taken in the first 12 weeks of pregnancy to prevent congenital neurodegenerative disorders. It is necessary to take 600 mg every four days.
Iodine: Iodine is essential for the secretion of thyroid hormones by the mother and baby. By doing this, the baby’s brain and nervous system can be ensured to develop well. Pregnant women should take 250 mg of iodine per day.
Vitamin A: Pregnant women should take 900 mg (3000 IU) of vitamin A per day. Vitamin A is used to boost the baby’s growth, eyesight and immunity. Vitamin A is found in foods such as meat, beans, carrots, poultry, and spinach.
Protein: Protein is essential for infant growth. Protein helps the baby’s tissues and brain develop. It helps in the growth of uterine tissues and breasts and ensures regular blood flow in the body of pregnant women. Pregnant women should consume 60-100 grams of protein per day. Protein is found in fish, meat, poultry, beans, cheese, tofu, milk, nuts and legumes.
