Congratulations to the would-be mother! Now, you have to bear in mind that you have your dear little fetus depending on you for all its nutritional requirements. The onus of its mental and physical development lies on you. For all such reasons, it becomes necessary for you to carefully follow a diet regime that will benefit you and your baby to the maximum extent..
The key to perfect nourishment of your own self and your baby does not lie in eating in excess, but it lies in eating the right nutrients and in the correct amount. One of the most effective pregnancy diet strategies that you could follow is to first get your body checked for any ailments and nutritional deficiencies, and then plan out a dietary regime with a reliable dietician. Generally, all pregnant mothers specially need some nutrients. We will take a look into five of such nutrients.
Folate is folic acid that is present in food. It is very important for the neural development of your baby. Pregnant women should consume at least 400 mcg of folic acid every day.
Some of the natural sources of folic acid are leafy green vegetables (spinach, fenugreek, coriander, lettuce and radish), vegetables ( bitter gourd, bottle gourd, lady’s fingers, broccoli, beetroot), lentils and bean ( chick peas, black-eyed beans), kidney beans), fruits ( watermelon, muskmelon, oranges, and strawberries), fortified breakfast cereals (oats, wheat bran, whole wheat flakes, and cornflakes), and nuts (almond, walnuts and peanuts). These should be consumed frequently; preferably, on a daily basis.
Iron is vital for you and your baby. You have to consume foods rich in iron to ward off anemia, while your fetus needs iron for healthy growth and differentiation of its cells. Iron-deficiency leads to defective organ development, which cannot be rectified even with iron supplementation later.
According to the Centers for Disease Control and Prevention, pregnant women should have a daily intake of 30 mg of iron. Intake of a larger quantity will prove toxic for the fetus, and therefore, best avoided. Spinach, beans and lentils are major sources of non-heme iron, whereas chicken, seafood, beef, and ham are excellent sources of heme-iron.
Calcium features amongst the vital nutrients of fetal development during early pregnancy. It not only helps in the development of the fetal bones, but ensures proper conduction of fetal nerve impulses.
Calcium is also required for strengthening the heart and muscles of the fetus. The mother also requires calcium during pregnancy in order to strengthen her bones, which tend to weaken due to calcium deficiency owing to the fetal demand for this nutrient.
Beta carotene is important for the motor development and immunity development of the fetus, which may otherwise be infected by harmful diseases. Beta carotene is the safest form of consumption of vitamin A by the mother, as this vitamin, when consumed in any other form, may harm the fetus.
Spike up your beta carotene reserves with sweet potatoes, broccoli, carrots, romaine lettuce, kale, cilantro, collard greens, and spinach. Ideally, you should be consuming 7,700 IU of beta carotene per day.
Last, but not the least, DHA is very vital for the brain development of the fetus. It is important for the development of the intelligent quotient and motor skills in the baby. Adequate DHA nutrition eliminates emotional and neurological problems in the baby later on in its life.
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