Do you know what nutrients are needed for pregnant women? Be careful, if the earth is malnourished, it can have a bad impact on the fetus, you know!
Despite the joy of looking forward to the presence of the baby, pregnant women are often made to worry and wonder: I think I have fulfilled the nutritional intake for the growth and development of my baby yet, huh?
You’re not alone, mommies! I used to be that too. Every day googling to find out, what are the nutrients that must be met during pregnancy. Because every mother certainly wants the baby born with perfect physical condition and health, right?
The nutritional intake needs of pregnant women with people who are not pregnant are certainly different. Because, mommies are sustaining one more life in the body of mommies. Understanding the nutrition that the mother needs during pregnancy can support the growth and development of the fetus.
Folic acid to prevent birth defects
Each pregnant woman needs about 400-1,000 micrograms of folic acid daily during pregnancy. In fact, before conception the mother already needs folic acid. So do not be surprised if doctors have recommended to eat foods rich in folic acid since mommies plan pregnancy. Folic acid is beneficial in preventing neural tube defects in infants, serious abnormalities in the brain and spinal cord, and has been shown to reduce the risk of preterm birth.
Find foods rich in folic acid in green vegetables, oranges, peas and cereals fortified with folic acid. In addition to being obtained from natural sources, in general, doctors will provide folic acid supplementation to meet the needs of folic acid pregnant women.
Calcium to form bones and teeth
The formation of teeth in babies has begun since the baby is in the womb. Therefore, pregnant women need to consume enough calcium, at least 1,000 milligrams per day. This is important for strengthening the bones and teeth of the mother and baby. In addition, calcium also serves to help the circulatory system, muscles and nerves mommies run normally.
Calcium can be found in sardines, salmon, broccoli, spinach, kale, bananas, strawberries and various dairy products such as cheese, milk and yogurt.
Vitamin D to help with calcium absorption
In addition to calcium, mommies also need to meet the needs of vitamin D as much as 600 IU a day during pregnancy. This is useful to help the absorption of calcium for the formation of baby bones and teeth. Mommies can get vitamin D from sun exposure and consumption of fatty fish such as salmon, vitamin D-fortified milk, orange juice. Sunlight is also a good source of vitamin D.
Protein for fetal growth
Pregnant women who lack protein can be at risk of stunted fetal growth and development, low birth weight babies, premature birth to stillbirth. So, do not get a lack of protein intake during pregnancy, yes! To support the growth of babies, mommies need about 70 grams of protein intake every day. It can be obtained from meat, poultry, fish, eggs, nuts and seeds.
Iron to prevent anemia
Iron serves to help red blood cells deliver oxygen to the baby. Pregnant women need twice the iron intake compared to non-pregnant women. If the iron deficiency can be experienced anemia characterized by symptoms of fatigue easily. Severe iron deficiency conditions in pregnant women can cause postpartum depression. While in infants can cause premature birth, babies’ birth weight is low, and increases the risk of stunting.
Bumil needs as much as 27 milligrams of iron every day from lean red meat, nuts, iron-fortified cereals and vegetables.
Consumption of foods containing omega-3 fatty acids
Eating foods rich in omega-3s can improve the development of the nerves and brain of the fetus. Later, children grow up with better vision, memory, and understanding of language. Omega-3 fatty acids can also reduce the risk of postpartum depression. Get omega-3s from fatty fish like bloated fish and salmon, flaxseed oil, walnuts,and omega-3 enriched eggs. The National Institutes of Health recommends that pregnant and breastfeeding mothers get at least 300 milligrams of DHA daily.
Pregnant women’s calorie needs
Pregnant women need about 8-14% more calories than unsanning women. Here is the number of daily energy needs of pregnant women.
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Fluid intake during pregnancy
Fluids are also an important nutritional requirement during pregnancy. Pregnant women are encouraged to meet the needs of fluids as much as 2,650 ml per day, according to the recommendation of Permenkes RI No. 28 of 2019. This includes the intake of water, juice and soup. However, avoid drinks with artificial sweeteners and alcohol, yes!
Eat colorful foods(rainbow of foods)
In addition to providing essential nutrition for mommies and prospective babies, eating a variety of foods can also simultaneously introduce new flavors for babies through amniotic fluid. So, try to eat the most varied foods possible during pregnancy. Concentrated colored fruits and vegetables, such as blueberries, carrots and spinach, tend to be rich in antioxidants.
Avoid the following foods during pregnancy.
During pregnancy, avoid eating raw or undercooked foods because they can contain bacteria that can harm the baby. For example, raw vegetables such as salads, raw seafood (sushi, oysters), meat, ungags and raw eggs, and unpasteurized milk and cheese.
In addition, avoid foods and drinks high in sugar, and limit caffeine intake during pregnancy. Happy pregnancy healthy, yes, moms!