Important foods during pregnancy (essential nutrients)

. Lack of sufficient nutrients causes the fetus to have developmental problems. While all nutrients are essential for the health of you and your baby, the need for some of them is felt more than ever. Therefore, having enough information about the most important nutrients that you need more during pregnancy than before will not be without merit.

Protein:

Protein is essential for people who are pregnant. This nutrient is one of the most important nutrients your body and your baby will need. The fetus needs more protein to grow and develop normally in the womb. The recommended and allowed protein for pregnant and lactating women is about 71 grams per day. Eating protein-rich foods for pregnant women, including low-mercury fish (such as salmon, catfish, tuna, shrimp, tilapia), chicken, lean red meat, dairy , legumes, eggs, soy, nuts and seeds can be helpful. .

Iron:

Pregnant women need more iron than non-pregnant women . Iron deficiency can affect more than 25% of pregnant women. Low iron intake during this period can increase the risk of miscarriage and low birth weight. The amount of iron allowed for consumption during this period is about 27 mg per day. Most of the vitamins prescribed during this period contain extra iron. Iron-rich foods such as red meat, chicken, sardines, tofu, iron-fortified cereals, dried beans, legumes, spinach, eggs, and dark chocolate can be used.

Omega 3:

Most people do not use omega-3 fatty acids, but it is especially important to use them during pregnancy. This nutrient is essential for the proper development of the fetal brain. Pregnant women can take 500 mg of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) daily. At least 220 mg of DHA and 220 mg of EPA should be taken. These two essential fatty acids can be found in fish such as salmon and tuna, but most pregnant women will need a supplement of these two substances.

Related article: Pregnancy diet

Calcium:

Getting enough calcium is essential for all women, but it is especially important during pregnancy. Calcium deficiency can lead to preeclampsia (pregnancy poisoning). This can also cause problems for the fetus or cause it to die. Women need 1,000 to 1,300 milligrams of calcium a day during pregnancy. Therefore, calcium-rich foods such as milk, yogurt, calcium-enriched almond milk, calcium-enriched soy milk; Cottage cheese; Calcium-enriched Portuguese juice; Tofu, salmon; Calcium fortified cereals are present in the diet of pregnant women.

Folate:

Folate deficiency during pregnancy can cause serious problems in the fetus. Therefore, proper consumption of this nutrient is recommended for pregnant women. The Centers for Disease Control and Prevention recommends that pregnant women consume 400 micrograms of folic acid daily. Food sources that contain folate include bread and cereals fortified with folate, rice and fortified pasta, avocado , broccoli , spinach, asparagus , brussels sprouts, peanuts, orange juice, tomato juice, peas and other legumes, and some fruits. host.

Iodine:

Iodine intake should also be doubled during pregnancy. Most pregnant women get a small amount of iodine. Iodine deficiency during pregnancy can lead to growth retardation in children, mental retardation, lower intelligence, and an increased risk of attention deficit hyperactivity disorder. The recommended dose of iodine during pregnancy is about 220 micrograms per day. Some supplements contain some iodine, but some do not. Iodine-rich food sources include iodized salt, fish, shrimp, yogurt, milk, cheese, ice cream, eggs, fortified bread and pasta, and seaweed .

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