Nutrients you must take during pregnancy- A gynecologist reveals the comprehensive list

What are the basic principles of a healthy pregnancy diet?

During pregnancy, the basic principles of healthy eating remain the same — get plenty of fruits, vegetables, whole grains, lean protein and healthy fats. However, a few nutrients in a pregnancy diet deserve special attention. Even after taking care of Diet, some nutrient supplements may be required, which are prescribed by Gynecologist based on a careful and thorough review of the expecting mother. A few nutrients which are on top of the list are as follows:

Folate and folic acid — Prevent brain and spinal cord birth problems

• Folate is a B vitamin that helps prevent serious problems with the developing brain and spinal cord (neural tube defects). The synthetic form of folate found in supplements and fortified foods is known as folic acid. Folic acid supplementation has been shown to decrease the risk of premature birth and having a low birth weight baby.

• How much you need: 400 micrograms (mcg) a day of folate or folic acid before conception and 600 to 1,000 micrograms of folate or folic acid a day throughout pregnancy

• Good sources: Fortified cereals are great sources of folic acid. Dark green, leafy vegetables, citrus fruits, and dried beans, peas and lentils are good sources of naturally occurring folate.

• Food Serving size Folate or folic acid content

· Typical Diet to meet the Folic Acid Requirements:

• Cereal 3/4 cup (15 to 60 g) ready-to-eat cereal 100 to 700 mcg — choose a cereal that's 50% to 100% fortified

• Spinach 1/2 cup (95 g) boiled spinach 131 mcg

• · Beans 1/2 cup (89 g) boiled Great Northern beans 90 mcg

• · Asparagus 4 boiled spears (60 g) 89 mcg

• · Oranges 1 small orange (96 g) 29 mcg

• · Peanuts 1 ounce (28 g) dry roasted 27 mcg

In addition to making healthy food choices, taking a daily prenatal vitamin — ideally starting at least three months before conception — can help ensure you're getting enough of this essential nutrient. Anyone who might become pregnant should take a daily vitamin supplement containing folic acid.

Calcium — Strengthen bones:

• You and your baby need calcium for strong bones and teeth. Calcium also supports healthy functioning of the circulatory, muscular and nervous systems.

• How much you need: 1,000 milligrams (mg) a day; pregnant teenagers need 1,300 milligrams a day

• Good sources: Dairy products are the best absorbed sources of calcium. Nondairy sources include broccoli and kale. Many fruit juices and breakfast cereals are fortified with calcium, too.

For ensuring adequate calcium intake you may include the following in your diet:

• Cereal 1 cup (20 to 60 g) calcium-fortified ready-to-eat cereal 100 to 1,000 mg

• · Juice 1 cup (237 mL) calcium-fortified orange juice 349 mg

• · Cheese 1.5 oz. (43 g) part-skim mozzarella 333 mg

• · Milk 1 cup (237 mL) skim milk 299 mg

• · Yogurt 6 oz. (170 g) low-fat fruit yogurt with low-calorie sweetener 258 mg

• · Salmon 3 oz. (85 g) canned pink salmon with bones 181 mg

• · Spinach 1/2 cup (95 g) boiled spinach 123 mg

Vitamin D — Promote bone strength

• · Vitamin D works with calcium to help build your baby's bones and teeth.

• · How much you need: 600 international units (IU) a day

• Good sources: Fatty fish, such as salmon, is a great source of vitamin D. Other options include fortified milk and orange juice.

• · Food Serving size Vitamin D content

·

For Adequate Vitamin D Levels, you may include the following:

• · Fish 3 oz. (85 g) cooked sockeye salmon 570 IU

• · Milk 1 cup (237 mL) skim milk with added vitamin D 115 IU

• · Juice 8 oz. (237 mL) calcium- and vitamin D-fortified orange juice 100 IU

• · Eggs 1 large hard-boiled egg (50 g) 44 IU

• · Protein — Promote growth

• · Protein is crucial for your baby's growth throughout pregnancy.

How much of Vitamin D you need: 71 grams (g) a day

• Good sources: Lean meat, poultry, seafood and eggs are great sources of protein. Other options include beans and peas, nuts, seeds, and soy products.

• · Food Serving size Protein content

• · Cottage cheese 1 cup (226 g) low-fat, 1% milk cottage cheese 28 g

• · Poultry 3 oz. (86 g) boneless, skinless grilled chicken breast 26 g

• · Fish 3 oz. (85 g) canned pink salmon with bones 17 g

• · Lentils 1/2 cup (99 g) boiled lentils 9 g

• · Milk 1 cup (237 mL) skim milk 8 g

• · Peanut butter 2 T (32 g) peanut butter 7 g

• · Eggs 1 large hard-boiled egg (50 g) 6 g

· Iron — Prevent iron deficiency anemia

• The body uses iron to make hemoglobin. Hemoglobin is a protein in the red blood cells that carries oxygen to the body's tissues. During pregnancy, you need double the amount of iron that nonpregnant women need. Your body needs this iron to make more blood to supply oxygen to your baby.

• If you don't have enough iron stores or get enough iron during pregnancy, you could develop iron deficiency anemia. You might develop headaches or become fatigued. Severe iron deficiency anemia during pregnancy also increases the risk of premature birth, having a low birth weight baby and postpartum depression.

• How much you need: 27 milligrams a day

• Good sources: Lean red meat, poultry and fish are good sources of iron. Other options include iron-fortified breakfast cereals, beans and vegetables.

• · Food Serving size Iron content

• · Source: USDA National Nutrient Database for Standard Reference, Release 28

• · Cereal 1/2 cup (40 g) quick oats fortified with iron 20 mg

• · Meat 3 oz. (85 g) roasted lean beef tenderloin 3 mg

• · Spinach 1/2 cup (90 g) boiled spinach 3 mg

• · Beans 1/2 cup (88.5 g) boiled kidney beans 2 mg

• · Poultry 3 oz. (85 g) roasted dark turkey 1 mg

Prenatal vitamins typically contain iron. In some cases, your Gynecologist might recommend a separate iron supplement.

The iron from animal products, such as meat, is most easily absorbed. To enhance the absorption of iron from plant sources and supplements, pair them with a food or drink high in vitamin C — such as orange juice, tomato juice or strawberries. If you take iron supplements with orange juice, avoid the calcium-fortified variety. Although calcium is an essential nutrient during pregnancy, it can decrease iron absorption.

Supplements — Ask your Gynecologist.

Even if you eat a healthy diet, you can miss out on key nutrients. Taking a daily prenatal vitamin — ideally starting at least three months before conception — can help fill any gaps. Your health care provider might recommend special supplements if you follow a strict vegetarian diet or have a chronic health condition. If you're considering taking an herbal supplement during pregnancy, consult your health care provider first. Some herbal supplements might be harmful to your pregnancy.

During pregnancy, it is important to maintain a healthy and balanced diet to ensure that both the mother and baby receive the necessary nutrients for optimal growth and development. While many of the basic principles of healthy eating remain the same, there are several nutrients that require special attention during pregnancy.

Folate/Folic Acid

One of the most important nutrients for a healthy pregnancy diet is folate, which is a B vitamin that plays a crucial role in the development of the neural tube. The neural tube develops into the brain and spinal cord, and folate helps to prevent serious birth defects of the brain and spine known as neural tube defects.

Folate is naturally present in many foods, such as dark green leafy vegetables, citrus fruits, and dried beans, peas, and lentils. However, it is also recommended that pregnant women take a daily prenatal vitamin that contains folic acid, the synthetic form of folate found in supplements and fortified foods.

The recommended daily intake of folate/folic acid for pregnant women is 600 to 1,000 micrograms. It is also recommended that women who may become pregnant take a daily vitamin supplement containing at least 400 micrograms of folic acid to reduce the risk of neural tube defects.

Calcium

Calcium is another essential nutrient for a healthy pregnancy, as it helps to build strong bones and teeth for both the mother and baby. In addition, calcium supports the healthy functioning of the circulatory, muscular, and nervous systems.

The recommended daily intake of calcium for pregnant women is 1,000 milligrams, with pregnant teenagers requiring 1,300 milligrams per day. Dairy products are the best sources of calcium, but nondairy sources such as broccoli and kale can also provide calcium. Many fruit juices and breakfast cereals are also fortified with calcium.

Vitamin D

Vitamin D works in conjunction with calcium to help build strong bones and teeth for the baby. Adequate levels of vitamin D are also important for the mother's health, as they support the immune system and can reduce the risk of preeclampsia.

The recommended daily intake of vitamin D for pregnant women is 600 international units. Fatty fish, such as salmon, is an excellent source of vitamin D, and fortified milk and orange juice can also provide this important nutrient.

Protein

Protein is crucial for the baby's growth throughout pregnancy, as it provides the necessary building blocks for new tissue growth. The recommended daily intake of protein for pregnant women is 71 grams per day.

Lean meat, poultry, seafood, and eggs are excellent sources of protein. Vegetarian sources of protein include beans and peas, nuts, seeds, and soy products.

Iron

Iron is necessary for the production of hemoglobin, which is a protein in red blood cells that carries oxygen to the body's tissues. During pregnancy, the body needs more iron to support the increased blood volume of the mother and the baby.

The recommended daily intake of iron for pregnant women is 27 milligrams per day. Good food sources of iron include lean red meat, poultry, fish, fortified cereals, spinach, and beans.

It is important to note that pregnant women should not take iron supplements unless recommended by a healthcare provider, as excessive iron intake can cause negative side effects.

Conclusion

Maintaining a healthy and balanced diet during pregnancy is essential for the health of both the mother and the baby. Focus on consuming foods that are rich in folate/folic acid, calcium Even after taking care of diet also, some supplements are required to be prescribed by Gynecologist. Women should strictly adhere to the nutrient supplements prescribed to them Proper nutrition is essential for women's health, especially during pregnancy and breastfeeding. A healthy diet rich in fruits, vegetables, lean protein, and whole grains can provide many of the nutrients that women need to support their bodies and their growing babies. However, sometimes dietary intake may not be enough to meet the increased nutrient demands during pregnancy and lactation. In such cases, supplements may be recommended by healthcare providers.

It is crucial to note that not all supplements are safe or necessary during pregnancy and breastfeeding. Therefore, women should always consult with their healthcare provider before taking any supplements. Healthcare providers, such as gynecologists, can assess the individual needs of each woman and recommend appropriate supplements based on their medical history, lifestyle, and dietary habits.

Some of the essential nutrients that are commonly recommended as supplements during pregnancy and breastfeeding include folic acid, iron, vitamin D, calcium, and omega-3 fatty acids. Folic acid is crucial for fetal neural tube development, and insufficient intake can lead to birth defects. Iron is necessary for the production of red blood cells and oxygen transport and can prevent anemia, a common condition during pregnancy. Vitamin D and calcium are essential for bone health and can reduce the risk of complications such as preeclampsia and gestational diabetes. Omega-3 fatty acids are necessary for brain and eye development and can be obtained from fish oil supplements.

In addition to these essential nutrients, other supplements such as probiotics, vitamin C, and zinc may also be recommended to support immune function, gut health, and wound healing. Probiotics can reduce the risk of pregnancy-related infections, while vitamin C and zinc can boost the immune system and reduce the risk of complications such as preterm labor.

It is important to note that not all supplements are created equal. Therefore, women should be cautious when selecting supplements and should choose products from reputable manufacturers that have been tested for quality and purity. Women should also avoid taking high doses of supplements, as excessive intake can be harmful to both the mother and the developing fetus.

In conclusion, supplements can be an important part of a healthy pregnancy and breastfeeding regimen. However, women should always consult with their healthcare provider before taking any supplements and should choose products that are safe, effective, and of high quality. By following these guidelines, women can ensure that they are getting the nutrients they need to support their health and the health of their growing babies.

Ensuring nutrient quality is crucial for maintaining a healthy pregnancy, and this is why gynecologists typically prescribe supplements from reputed and proven companies. These companies have a track record of producing high-quality supplements that are safe and effective for pregnant women.

It is important to note that using less reputable brands or trying out untested supplements can be dangerous for pregnant women. Some of these products may not contain the nutrients they claim to, and they may even contain harmful additives or contaminants. This is why it is important to stick to supplements that have been tested and proven to be safe.

Additionally, gynecologists typically prescribe supplements based on the individual needs of each pregnant woman. This means that the recommended supplements may vary from person to person depending on factors such as their diet, medical history, and lifestyle. It is important for pregnant women to strictly adhere to the nutrient supplements prescribed to them by their Gynecologist to ensure the best possible outcome for their pregnancy.

Dr Uma Mishra is one of the most trusted Gynecologist in Noida. You can consult her for the bestever pregnancy care in Noida or Delhi NCR. You may consult through online consult options to get resolution of your Obstetrics or Gynecological issues.

References:

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