8 Essential Nutrients for Pregnant Women

 8 Essential Nutrients for Pregnant Women

Introduction

In this article you will be able to know about some essential nutrients necessary for pregnant women. The article lucidly discusses some important nutrients necessary for pregnant women with their function, natural sources of nutrients, and the brands available as health supplements.

Nutrients

·       Nutrients refer to chemical compounds found in food that are used by the body to function properly and maintain health.

·       Nutrients include proteins, vitamins, fat, carbohydrates, and minerals. 

Importance of nutrients during pregnancy

·       Nutrients are needed during pregnancy for good brain development and a healthy birth weight of your baby.

·       Sufficient intake of essential nutrients can reduce the risk of many birth defects.

·       Proper intake of nutrients reduces the risk of anemia, as well as other unpleasant pregnancy symptoms such as fatigue and morning sickness.

Pregnancy

·       Pregnancy is also known as gestation.

·       Pregnancy refers to the period in which a fetus develops inside a woman’s womb or uterus.

·       Pregnancy is the time during which one or more offspring develops inside a woman’s womb.

·       Pregnancy usually lasts about 40 weeks, or just over 9 months, as measured from the last menstrual period to delivery.

·       Pregnancy is divided into three segments:

1. First trimester (0 to 13 weeks)

2. Second trimester (14 to 26 weeks)

3. Third trimester (27 to 40 weeks)

Some essential nutrients necessary for pregnant women are:

·       Calcium

·   Folic acid

·       Iodine

·       Iron

·       Omega-3 fatty acid

·       Protein

·       Vitamin B12

·       Vitamin D

Calcium (First trimester)

·       Calcium helps your developing baby to build strong bones and muscles.

·       Calcium helps your baby grow a healthy heart, nerves, and muscles as well as develops a normal heart rhythm and blood-clotting abilities.

Natural sources of Calcium

·       Bread and fortified flour

·       Soya drinks with added calcium

·       Milk, cheese, and other dairy foods

·       Green leafy vegetables (spinach and okra)

Calcium health supplement

 

Folic acid or folate (First trimester)

·       Folate is also known as vitamin B9 and folacin.

·       Folate is manufactured as folic acid, which is converted into folate by the body.

·       Folic acid helps form the neural tube.

·       Folic acid is necessary when the baby is developing early during pregnancy in the first trimester (0 to 12 weeks).

·       Folate is crucial during early pregnancy to reduce the risk of birth defects of the baby’s brain (anencephaly) and spine (spina bifida).

·       Folate is important in red blood cell formation and for healthy cell growth and function.

Natural sources of Folate

·       Beans, peanuts, sunflower seeds

·       Dark green leafy vegetables (spinach, turnip greens, Brussels sprouts, broccoli)

·       Fresh fruits and fruit juices

·       Liver, seafood

Folic acid health supplement

 

Iodine (First trimester)

·       During pregnancy and lactation, iodine is needed for thyroid hormone synthesis and normal neurodevelopment of the developing fetus in utero and in the breastfed infant.

·       Iodine is necessary to make thyroid hormones. These hormones control the body’s metabolism, heart rate, body temperature, and other core body functions.

Natural sources of Iodine

·       Seaweed ( nori, kelp, kombu, wakame)

·       Fish, shellfish (cod, canned tuna, oysters, shrimp)

·       Dairy (milk, cheese, yogurt)

·       Iodized table salt

Iodine health supplement

 Iron (First trimester)

·       Iron is a mineral that the body needs for growth and development.

·       Pregnant women use iron to make extra blood (hemoglobin) for herself and for her baby during pregnancy.

·       Iron is necessary to make hemoglobin, a protein in red cells that carries oxygen from the lungs to all parts of the body, and to the baby. Myoglobin, a protein that provides oxygen to muscles.

·       Iron helps to preserve general energy and focus, gastrointestinal processes, the immune system, and the regulation of body temperature.

·       Sufficient/Enough iron in pregnant women prevent anemia (a condition that makes you feel tired during pregnancy).

Natural sources of Iron

·       Spinach, broccoli, tofu

·       Lentils, legumes

·       Shellfish, liver, red meats

Iron health supplement

 

Omega-3 fatty acids (Third trimester)

·       Omega-3 fatty acids are building blocks of the fetal brain and retina.

·       Omega-3 fatty acids play a vital role in determining the length of gestation and in preventing perinatal depression.

Docosahexaenoic acid (DHA)

·       Docosahexaenoic acid (DHA) is an omega-3 fatty acid found in cold-water, fatty fish like Salmon.

·       Docosahexaenoic acid (DHA) is needed to support the development of the baby's brain, eyes and nervous system.

·       Docosahexaenoic acid (DHA) helps to prevent preterm labor, increase birth weight, and support postpartum mood in new mothers.

Natural sources of Omega-3 fatty acids

·       Salmon, sardine, fish oil, krill oil

·       Flax seed, chia seed, walnut, almonds, cashew, beans

·       Avocado, Brussels sprouts

Omega-3 fatty acids health supplement

 

Protein (Second and third trimester)

·       Protein helps your baby grow normally.

·       Proteins are the building blocks of life.

·       Proteins are important to structure, function, and regulation of the body.

·       Protein helps in building and maintaining muscle.

·       Protein is important for maintaining bone health, helping the body heal and repair cells and make new ones.

·       Protein helps in making hormones, enzymes, and antibodies for the immune system.

·       Sufficient amount of protein is required throughout your pregnancy.

Natural sources of Protein

·       Meat and fish

·       Eggs

·       Dairy products

·       Seeds and nuts

·       Legumes like beans and lentils

Protein health supplement

 

Vitamin B12 (Second trimester)

·       Vitamin B12 is also known as Cobalamin.

·       Vitamin B12 is a water-soluble vitamin involved in both fatty acid and amino acid metabolism.

·       Vitamin B12 helps keep your body’s blood and nerve cells healthy.

·       Vitamin B12 helps prevent megaloblastic anemia, a blood condition that makes people tired and weak.

·       Vitamin B12 and folic acid supplements prevent spina bifida and other spinal and central nervous system birth defects in your baby.

Natural sources of Vitamin B12

·       Beef, liver, eggs, and chicken

·       Fish and shellfish (trout, salmon, tuna fish and clams)

·       Fortified breakfast cereals

Vitamin B12 health supplement

 

Vitamin D(Second trimester)

·       Babies need Vitamin D for healthy growth and development.

·       Vitamin D is a group of fat soluble secosteroids responsible for increasing intestinal absorption of calcium, magnesium, and phosphate, and many other biological effects.

·       Vitamin D is necessary for building and maintaining healthy bones.

·       Vitamin D regulates many cellular functions in your body.

·       Human body needs Vitamin D2 and Vitamin D3.

·       Your body makes Vitamin D when your skin is exposed to summer sunlight.

Natural sources of Vitamin D, D2, and D3

·       Flesh of fatty fish and fish liver oil

·       Egg yolks, beef liver, and cheese

·       Certain mushrooms

Vitamin D health supplement