Essential Nutrients for Pregnant Women – Pregnancy is a time of heightened nutrition needs to nourish the baby and keep the mother healthy. A nutritious and balanced intake of vitamins, minerals, and macronutrients not only supports healthy development of a fetus and newborn, but also reduces complications for the mother and the newborn. Knowing which nutrients are important for a reproductive woman’s body can help them make informed decisions about what food to eat each day.
Healthy Food Choices During Pregnancy
Essential Nutrients for Pregnant Women – Why Nutrients Matter During Pregnancy
- Support healthy development of the baby’s heart, brain, and bones.
- Decrease the risk of birth defects and complications in the pregnancy.
- Support the mother’s energy and immune systems.
- Assist in healthy weight gain and hormone regulation.
- Prepare the body for labor, delivery, and recovery.
Essential Nutrients for Pregnant Women – Key Essential Nutrients for Pregnant Women
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Folic Acid (Vitamin B9)
- Plays an important role in preventing birth defects of the brain and spine/neural tube.
- Folic acid operates on the development of the neural tube cells and other body tissues.
- Folic acid can be found in spinach, broccoli, beans and legumes, citrus fruits, and fortified cereals.
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Iron
- Assists in increasing the blood volume during pregnancy, thus reducing the likelihood of anemia.
- The following provide sources of iron: red meat; lentils; spinach; pumpkin seeds; jaggery.
- Calcium
- Assists in developing strong bones and teeth for the baby, for the mother’s bone-protection.
- Calcium is also found in milk; yogourt; cheese; tofu, and almonds.
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Vitamin D
- Assists in the effective absorption of calcium, as well as supporting immune health.
- Obtained from substantial sunlight exposure, fortified dairy, mushrooms, and fatty fish.
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Protein
- Helps build tissue, muscle and organ of mother and child.
- Eggs, lean meat, legumes, paneer, and nuts are good sources of protein.
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Omega-3 fatty acids
- Play a crucial role in development of brain/eyes in baby.
- Found in walnuts, flaxseeds, chia seeds, and fish like salmon.
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Fiber
- Helps to prevent constipation which can be a common discomfort during pregnancy.
- Whole grains, fruits, vegetables, and oats are all high in fiber.
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Magnesium and Zinc
- Magnesium plays an important role in muscle relaxation and cramp prevention.
- Zinc supports cell growth and immune system development.
- Magnesium and Zinc are both found in nuts and seeds, beans, and whole grains.
Essential Nutrients for Pregnant Women – Tips for Meeting Nutrient Needs
- Each day, eat the widest variety of colorful fruits and vegetables as possible.
- Focus on whole foods as opposed to processed foods.
- Drink enough water to support digestion and absorption of nutrients.
- Use prenatal vitamins as recommended by your health care provider.
Essential Nutrients for Pregnant Women – Conclusion
Essential Nutrients for Pregnant Women – Proper nutrition for women during pregnancy provides the basis for a healthy pregnancy journey. Eating a well-balanced diet that contains adequate amounts of folic acid, iron, calcium, protein, and omega-3s will support both mom and baby. If natural foods are combined with proper medical care, a woman can guarantee that she and her fetus are on the road to a healthy pregnancy and growth development.
