Getting enough nutrients during pregnancy is important as this supports the fetus and ensures it grows healthy and strong. It can also help prevent certain pregnancy complications and minimize the risk of birth defects. Besides, it can also improve the mother's health and well-being during and after pregnancy.
You should definitely keep an eye on these nutrients during pregnancy
During pregnancy, your body needs certain nutrients to keep you and your growing baby healthy. Here are some of the most important nutrients to consider in your diet:
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Folic acid: This is a B vitamin that is important for the proper development of your baby's brain and spinal cord. You should consume 400-800 micrograms of folic acid daily to ensure your baby has healthy development. These foods contain folic acid: Green leafy vegetables, legumes, nuts, whole grains
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Iron: This helps oxygenate the blood, which is important for you and your baby. You should consume 27 milligrams of iron per day to avoid anemia. These foods contain iron: Meat, poultry, fish, legumes, whole grains, green leafy vegetables
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Calcium: This is important for the development of your baby's bones and teeth. You should consume 1000 milligrams of calcium daily. You can find calcium in dairy products, green leafy vegetables, nuts, seeds
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Protein: This is important for building muscles, skin and hair as well as repairing tissues. You should consume at least 71 grams of protein daily. Meat, fish, cheese and eggs, but soy products contain a lot of protein. Lentils and peas are also a good source of protein!
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Omega-3 fatty acids: These fatty acids are important for the development of your baby's brain and eyes. You should consume at least 200 milligrams of omega-3 fatty acids daily. We recommend supplementing with omega-3 fatty acids through capsules. Make sure the list of ingredients is high-quality and clean and it is best to choose capsules that contain omega-3 from algae, as heavy metal contamination in fish is now very high!
It is important to note that every pregnancy and every body is unique. You should consult a doctor or midwife to make sure you are getting the right nutrients for you and your baby. With a balanced diet and occasional vitamin supplements, you can ensure that you and your baby get all the nutrients you need.
