Pregnancy is a crucial step in a woman’s life and it is undoubtedly the most wonderful experience as well. A Pregnant woman’s body demands good nutrition, attention, and care.
A woman’s health should be on the top of her priority list if she is planning to bring a new life into the world. Improving diet is one of the best ways in which a woman can prepare her body for the pregnancy.
It is highly advised to eat a diet that is rich in Folic acid and Calcium. Women should also consume food that is rich in omega-3 fatty acids and potassium during pregnancy.
All these nutrients are important for the mother’s health and the baby’s healthy development.
Essential Nutrients Before Pregnancy
If you are planning to bring a new life into this world. Here are some important nutrients that should be included in your diet.
#1 Folic Acid
Gynaecologists and Pediatricians stress upon consuming a diet that has an adequate amount of folic acid.
Folic acid reduces the chances of neural tube defects in the developing fetus. Your healthcare provider may also prescribe you folic acid supplements as they are very important for a pregnant woman.
Food Rich in Folic Acid:
- Whole grains
- Citrus fruits
- Fortified cereals
#2 Protein
Protein is righteously called as the building block of life. Consuming a diet that is rich in protein can help in fetus development. It helps to build up the baby’s soft tissue and placenta.
Food Rich in Proteins:
- Beans
- Legumes
- Nuts
- Chicken
- Beef
- Fish
#3 Calcium
It is a very important nutrient when it comes to the overall development of the baby. It makes the heart and the blood vessels of the fetus stronger and it also strengthens the mother’s bones.
Food Rich in Calcium:
- Yogurt
- Cereals
- Milk
- Soy
- Green vegetables
Essential Nutrients During Pregnancy
It’s important for a pregnant woman to keep a track of what she eats during her pregnancy. The baby feeds what the mother consumes.
#1 Fiber
Adequate consumption of fiber can improve the digestive system and reduce the chances of constipation.
Food Rich in Fiber:
- Avocados
- Coconut
- Berries
- Okras
- Nuts
#2 Vitamin A
Vitamin A improves the development of the baby’s teeth, bones, and vision. It also reduces the chances of birth defects like malformation of eyes and bones.
Food Rich in Vitamin A:
- Carrots
- Squash
- Spinach
- Pumpkin
#3 Vitamin C
There are studies which indicate that Vitamin C can help improve the mental development of the baby. Vitamin C also plays a crucial role in collagen formation. Collagen forms the connective tissue in the body like the skin and bones.
Food Rich in Vitamin C:
- All Citrus fruits
- Oranges
- Kiwis
- Strawberries
- Grapefruit
- Tomato
#4 Omega-3 Fatty Acids
Omega-3 fatty acids have positive effects on the pregnancy itself. It helps in the visual and cognitive development of the baby and reduces the risks of allergies.
Food Rich in Omega-3 Fatty Acids:
- Salmon
- Mackerel
- Tuna
- Flaxseed oil
- Canola oil
- Soybean oil
Essential Nutrients After Pregnancy
Your body has been through tremendous changes during the pregnancy. You’ve spent a lot of energy and your body is almost depleted of many essential nutrients.
Neglecting your diet after pregnancy can cause adverse effects on your body.
#1 Iron
Iron deficiency is a very common thing to happen after the delivery of your little one.
Iron deficiency can lead to hypertension and postpartum anemia. Most importantly, your baby will expect to receive his share of Iron from your breast milk.
Therefore, It’s very important to eat a diet that is rich in Iron.
Food Rich in Iron:
- Green vegetables.
- Pomegranate.
- Fenugreek
- Sesame seeds
- Lean beef
#2 Calcium
Pregnancy puts a lot of stress on a woman’s body. It affects her posture and weakens her bones.
Calcium helps in the healthy formation of bones, reducing the risk of fractures, making them strong. This, in turn, improves the posture as well.
Food Rich in Calcium:
- Milk
- Milk products like cheese, curd, yogurt etc.
- Oats
- Almonds
#3 Folic Acid
Food Rich in Folic Acid:
- Avocado
- Citrus fruits
- Lentils
Foods a Pregnant Woman Should Avoid
Not everything you eat it good for you and your baby. Keeping a watch over what you consume during your pregnancy plays an important role in the development of your fetus. Incorrect diet and consumption of certain foods can bring complications in a healthy pregnancy.
#1 Processed Food –
Canned food is packed with large amounts of sodium. They might seem easy to consume and delicious but they can increase the risk of hypertension in mother and can even lead to kidney failure.
#2 Junk Food –
It has no nutritional benefits, these are empty calories that are high in MSG content. Junk food can cause a spike in the normal levels of blood sugar. Say no to all fizzy soft drinks and soda as they are bad for you.
#3 Fishes Found in the Ocean –
Fishes such as sharks, swordfish, and king mackerel contain high mercury levels that bring threats to the immune and nervous systems of the baby.
#4 Raw eggs –
Contain salmonella that can leave the pregnant women dehydrated and weak. There are also instances when infections can be passed on to the baby, rendering the baby weak after pregnancy.
#5 Coffee –
These contain caffeine that prevents fetal growth, thus affecting the weight of the baby at delivery. Caffeine can also enter the breast milk and cause irritation to the baby while sleeping.
Here are some foods, a mother should avoid during Breastfeeding –
Conclusion
It is important to know the healthy foods for women, especially during pregnancy. If a pregnant woman neglects a proper diet, it can bring long-term effects for both the mother and the baby.
It is best to practice healthy living even after pregnancy, this will ensure that the mother will remain healthy and able to carry another successful pregnancy.
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