As you are surely aware, pregnancy causes a great deal of physical and hormonal changes in the body. You’ll need to choose healthy foods from a range of sources to sustain both you and your developing baby.

Eating a nutritious, balanced diet can make you feel better and provide you and your baby what you need. You must consume all the nutrients you require because food is your baby’s primary source of nutrition. In this article we will discuss about importance of diet when you are pregnant. 

1 Folate and folic acid 

 B vitamin called folate aids in preventing significant issues with the growing brain and spinal cord (neural tube defects). Folic acid is a synthetic version of folate that is present in vitamins and foods that have been fortified. It has been demonstrated that taking folic acid supplements can lower your baby’s chance of being born too soon and with a low birth weight.

How much is required: 400 micrograms (mcg) of folic acid or folate per day prior to conception and 600 to 1,000 micrograms (mcg) per day throughout pregnancy

Cereals that have been fortified are excellent sources of folic acid. Natural sources of folate include citrus fruits, dry beans, peas, and lentils, as well as dark green, leafy vegetables.

2. Calcium — Strengthen bones

For healthy bones and teeth, both you and your infant need calcium. Additionally, calcium promotes the healthy operation of the neurological, muscular, and circulatory systems.

You require 1,000 milligrammes (mg) every day; pregnant teenagers require 1,300 mg per day.

The best calcium sources for absorption are dairy products. Among the non-dairy sources are kale and broccoli. Additionally, a lot of cereals and fruit juices have calcium added to them.

3. Vitamin D — Promote bone strength

Your baby’s bones and teeth will develop more quickly thanks to vitamin D and calcium.

Your daily need is 600 international units (IU).

Good sources: Salmon is a wonderful source of vitamin D and is a fatty fish. Orange juice and fortified milk are further alternatives.

4. Protein — Promote growth

During pregnancy, protein is essential for your baby’s growth.

You require 71 grammes (g) every day.

Good sources of protein include lean meat, chicken, shellfish, and eggs. Beans and peas, nuts, seeds, and soy products are further options.

5. Iron

Iron is used by the body to generate Hemoglobin. Red blood cells include a protein called haemoglobin, which transports oxygen to the body’s tissues. You require twice as much iron during pregnancy as non-pregnant women do. Your body needs this iron to produce more blood so that your unborn child can receive oxygen.

You could develop iron deficiency anaemia if your iron levels are insufficient or if you don’t acquire enough iron while you’re pregnant. You could start experiencing headaches or exhaustion. In addition to raising the risk of premature birth, low birth weight babies, and postpartum depression, severe iron deficiency anaemia during pregnancy. You require 27 milligrammes iron each day.

Good sources of iron include poultry, fish, and lean red meat. Other possibilities include beans, veggies, and morning cereals enriched with iron.