What a woman consumes during pregnancy may have a substantial influence on the health and development of her unborn child. Pregnancy is an important time for both the mother and the unborn child. A healthy diet can help the mother avoid some health issues and offer the nutrients needed for the baby’s growth and development throughout pregnancy.
The significance of a good diet during pregnancy, the essential nutrients required, and the foods to consume and avoid to maintain a healthy pregnancy are all covered in this blog article. In order to make it simple for pregnant women to choose the healthiest foods during this unique time, we will also give meal planning and cooking suggestions.
Nutrients needed for a healthy pregnancy
Nutrients are essential for the growth and development stage of the fetus during pregnancy. Both the mother and the unborn child can benefit from the nutritional building blocks required for a successful pregnancy by eating a balanced diet that consists of a variety of foods that are high in nutrients. The main nutrients required for a healthy pregnancy are the ones listed below:
- Folic acid: This B vitamin can lessen the risk of brain and spine birth abnormalities and is crucial for the development of the baby’s neural tube. Pregnant women are advised to take 600–800 mcg of folic acid daily.
- Iron: Red blood cell synthesis requires iron, which also helps avoid anemia during pregnancy. Aim for 27 milligrams of iron per day for pregnant women.
- Calcium: The growth of the baby’s teeth and bones depends on calcium. Aim for 1,000 mg of calcium each day for pregnant women..
- Protein: The growth and development of the baby’s tissues and organs depend on protein. Aim for at least 71 grams of protein per day for pregnant women.
- Omega-3 fatty acids: These vital fatty acids are crucial for the growth of the baby’s brain and eyes. DHA, an omega-3 fatty acid, should be consumed by pregnant women in amounts of at least 200 milligrams daily.
- Vitamin D: The growth of the baby’s bones and teeth depends on vitamin D. Aim for 600–800 international units (IU) per day if you’re pregnant.
- Vitamin C: Collagen and tissue healing are two processes that are aided by vitamin C. Women who are pregnant should aim for 85–120 mg per day.
Pregnant women should strive for 1.9 milligrams of vitamin B6 daily since it is important for brain development.
It is important to remember that these necessary nutrients may be obtained through a balanced diet that consists of a range of nutrient-rich foods. Women who are expecting should speak with their healthcare professional about any recommended supplements or special nutrient requirements.
Get more insight at mayoclinic.org