Healthy pregnancy diet Tips : The importance of nutrition in a person’s life cannot be emphasized much. Maintaining a healthy body & mind is key to productivity & development in a person’s life & following a healthy & a balanced nutrition is the first & the most obvious step to begin with when it comes to fitness.
It is very clear by now that proper nutrition is irreplaceable for anybody so, now you can have an idea how important it is for a pregnant woman. She has to take care of two & look after the baby’s & her well-being at the same time. Eating right food is the solution but sometimes food alone cannot be sufficient for the excess nutritional requirements a lady might have when she’s expecting.
So, here we will talk about the vitamin requirements of a pregnant lady.
[Please read Part 1 & Part 2 for more nutritional advice] Click Above Given Links ~
Vitamin Demands ~Healthy pregnancy diet
- Vitamin A – This is required for the fetus’ embryonic growth, for the development of bones, eyes, heart, lungs, kidney & various other system of the body.
It helps in postpartum tissue repair for mothers after the delivery of the baby. WHO recommends a maximum amount of 10,000 IU daily or 25,000 IU weekly after 60 days of pregnancy. This requirement can be met by consuming vitamin A rich foods & any supplementation is not required.
Vitamin A is a fat-soluble vitamin so the excess amount is stored in the body. If there is an excess accumulation of vitamin A, then it can cause birth defects so do not take vitamin A supplements.
- Vitamin C – This vitamin is very important for the mother & the baby both. Vitamin C helps in collagen production, development of immunity & better iron absorption in the body. It helps in the development of teeth & bones of the child & helps in wound healing & tissue repair.
There is no need for extra vitamin C supplementation. The amount of vitamin C derived from specific food is enough to meet the daily requirements of the body.
3 servings of vitamin C rich fruits & vegetables in a day are the best way to meet the nutritional needs of a pregnant mother. A cup of berries in a day can deliver twice the required amount of vitamin C.
85 mg of vitamin C is recommended per day.
- Vitamin D – This vitamin is very important for proper bone health, good immune function & appropriate cell division. There is an increased risk of premature birth, diabetes during pregnancy, preeclampsia due to vitamin D deficiency.
A daily intake of at least 600 IU or 15 mcg of Vitamin D is recommended.
The person might have to take supplements as per the doctor’s advice to meet the high demand of vitamin D.
- Vitamin E – It helps in the development of the baby’s nervous system, eyes, head. It prevents any clotting of blood that might happen. It helps in the smooth circulation of blood in the mother’s body which indirectly helps the child as the child also gets adequate supply of nutrition & oxygen through mother’s blood.
22 – 30 mg per day is the recommended dosage for vitamin E a pregnant lady needs to consume.
This recommended amount can be obtained adequately through the foods we eat. Extra supplementation is not advised as that can cause abdominal pain & the rupture of the amniotic sac.
- Vitamin K – Babies do not receive adequate amounts of vitamin K while they are in their mother’s wombs so they may suffer from ‘vitamin D deficiency bleeding’. So, it is very important for the mother to have nutritious food that contains vitamin K.
90 mcg of vitamin K per day is adequate for a pregnant lady.
There is no reported side-effects of vitamin K so one may take supplements but it is always advisable to consult a doctor before taking any supplement.
Have nutritious food to avoid any deficiency disease.
Foods containing important vitamins:
VITAMIN A – Bell peppers, Carrots, Eggs, Papaya, Fish containing omega-3-fatty acids, cheese.
VITAMIN C – Red bell pepper: 95 mg per ½ cup raw, orange juice: 93 mg per ¾ cup, Orange: 70 mg per medium fruit, Grapefruit: 70 mg per ¾ cup, Kiwi: 64 mg per medium fruit, Capsicum: 60 mg per ½ cup raw, Broccoli: 51 mg per ½ cup cooked
VITAMIN D – Cheese, Mushrooms, egg yolk, salmon, beef liver.
VITAMIN E – Olive oil, nuts, seeds, spinach, Avocado
VITAMIN K – Cabbage, lettuce, figs, pomegranates, blueberries, parsley, apricots, tomatoes.
For more details on the importance of vitamin B in the diet, please read part 2 & hold your breath for part 4. Arriving soon!