Pregnancy is one of the crucial phases in a woman's life. Proper Nutrition is vital for the baby's development and growth. During the pregnancy period, the general instructions of diet remain the same with much more...
Pregnancy is one of the crucial phases in a woman's life. Proper Nutrition is vital for the baby's development and growth. During the pregnancy period, the general instructions of diet remain the same with much more focus on lean protein, whole grains, fruits, vegetables, and healthy fats.
However, there are a few nutrients needed in your diet naturally leveraging from Pregnancy Superfood. Read this blog further to explore 10 essential nutrients to be prioritized during this period supported by statistics and facts.
Folic Acid
Folic acid is a type of Vitamin B that prevents neural tube defects affecting the brain and spinal cord. Research demonstrates that sufficient folic acid intake before and during early pregnancy reduces the chance of neural tube defects by up to 70%. Folic acid supplements also reduce the risk of premature birth and low birth weight.
Recommended Daily Intake
The CDC recommends that women consume 400 micrograms (mcg) of folic acid daily. During pregnancy, the recommended intake increases to 600 to 1000 mcg daily.
Food Sources
- Lentils, cooked
- Asparagus, cooked
- Kidney beans, cooked
- Spinach, cooked
- Avocado
- Orange juice, fortified
- Enriched bread
- Eggs
Iron
Iron is essential for producing hemoglobin, a protein in red blood cells that carries oxygen to the tissues. According to the NIHS survey, 57 percent of Indian women aged between 15-49 are iron deficient. Iron deficiency can cause a condition called anemia, which raises the risk of preterm birth and low birth weight.
During pregnancy, your body requires iron to produce more blood and oxygen for your baby. A pregnant woman requires double the amount of oxygen that non-pregnant women do. Deficiency may cause anemia, which can lead to headaches or fatigue. Severe iron deficiency can also increase your chances of having a baby with low birth weight and experiencing postpartum depression.
Recommended Daily Intake
A woman's blood volume increases about 50% during pregnancy, requiring more iron. Pregnant women should consume 27 milligrams (mg) of iron daily.
Food Sources
- Cereals
- Oysters
- Lentils
- Chickpeas
- Spinach
Calcium
Calcium is essential for developing the baby's bones and teeth and helps maintain the mother's bone density. Research published in the American Journal found that after the Pregnancy Test, women need to start taking adequate calcium intake lowers the risk of preeclampsia, a pregnancy complication characterized by high blood pressure.
Recommended Daily Intake
The National Institutes of Health (NIH) suggests that pregnant women should consume 1,000 mg of calcium daily.
Food Sources
- Milk
- Yogurt
- Cheese
- Tofu
- Cereals
- Collard Greens
- Orange Juice
Omega-3 Fatty Acids
Omega-3 fatty acids, like DHA (docosahexaenoic acid), are essential for developing the baby's brain and eyes. Research has shown that sufficient DHA intake is linked with enhanced infant cognitive development.
Recommended Daily Intake
The American Pregnancy Association recommends 200-300 mg of Omega-3 fatty acids during pregnancy.
Food Sources
- Walnuts
- Shellfish
- Chia seeds
- Flax seeds
Vitamin D
Vitamin D, commonly known as the "sunshine vitamin," is crucial for calcium absorption and bone health. It also helps support the immune system and lowers the chance of pregnancy complications like gestational diabetes and preeclampsia.
Recommended Daily Intake
The NIH recommends a daily intake of 600 IU of vitamin D during pregnancy.
Food Sources
- Salmon
- Sardines
- Cod liver oil
- Fortified milk
- Fortified cereal
Iodine
Iodine is crucial for producing thyroid hormones, which control metabolism and are critical for brain development. Iodine deficiency can cause intellectual disabilities and developmental delays in the baby. Studies show that mild to moderate iodine deficiency affects 30% of pregnant women globally.
Recommended Daily Intake
The American Thyroid Association (ATA) recommends a daily intake of 220 mcg of iodine during pregnancy.
Food Sources
- Seaweed
- Greek Yogurt
- Cheddar Cheese
- Iodized Salt
Protein
Pregnancy Superfood must have protein is linked with growth and development. It helps grow and repair tissues in both the mother and baby. Protein supports the development of the baby's organs, muscles, and tissues and is vital for the mother's overall health.
Recommended Daily Intake
The recommended daily protein intake increases to about 75-100 grams during pregnancy, depending on the woman's weight and activity level.
Food Sources
- Meat
- Fish & Seafood
- Eggs
- Dairy
- Legumes
- Soy Products
- Nuts & Seeds
- Grains
Zinc
Zinc is important in numerous biochemical processes, including immune function, cell growth, and DNA synthesis. A zinc deficiency can lead to complications such as low birth weight, premature delivery, and prolonged labor.
Recommended Daily Intake
Pregnant women are advised to consume 11 mg of zinc daily.
Food Sources
- Seafood
- Meat
- Poultry
- Legumes
- Nuts and Seeds
- Whole Grains
- Dairy
Magnesium
Pregnancy Superfood must contain Magnesium to regulate muscle function, nerve signaling, and blood pressure. During pregnancy, it helps prevent uterine contractions and preterm labor. Research shows that magnesium supplementation can reduce the risk of fetal growth restriction and preeclampsia.
Recommended Daily Intake
The recommended daily magnesium intake for pregnant women is 350-400 mg.
Food Sources
- Nuts and Seeds
- Legumes
- Whole Grains
- Green Leafy Vegetables (Spinach, kale, swiss chard, collard greens)
- Dark Chocolate (70% cocoa or higher)
- Avocado
- Fatty Fish
- Yogurt (Plain, Greek yogurt)
- Potatoes
- Bananas
Vitamin B12
Vitamin B12 is required to produce red blood cells and develop the baby's nervous system. Deficiency in vitamin B12 can lead to anemia and neurological issues in both the mother and baby.
Recommended Daily Intake
Pregnant women should take 2.6 mcg of vitamin B12 every day.
Food Sources
- Poultry
- Fish (Salmon, tuna, mackerel, sardines)
- Dairy products (Milk, cheese, yogurt)
- Eggs
- Cereals, plant-based milk, nutritional yeast
Get Pregnancy Test for Healthy Baby Growth!
Pregnancy is a unique journey for every woman. Take a balanced diet rich in essential vitamins and minerals and follow your healthcare advice. Prioritize your health with proper nutrition to support a healthy pregnancy.
Take regular Maternity Tests in Delhi NCR with Ganesh Diagnostic and Imaging Centre Pvt. Ltd. to ensure your baby's and your health. These routine health checkups allow us to monitor health, detect potential complications early, and provide a baby's healthy development. Consistent prenatal care significantly increases the chances of a healthy pregnancy and a safe delivery.
