A vital component of the health and survival of the fetus is the mother’s capacity to give her child nutrition and oxygen. Fetal malnutrition can result from inadequate nutrient provision to meet fetal demand. The fetus reacts to malnutrition and adapts, but in doing so, it permanently changes the way the body is built and how it works. The baby and mother’s health is adversely and permanently impacted by maternal over/undernutrition. Here are some of the most important nutrients during pregnancy.
FOLATE
The nutrient folate, sometimes referred to as folic acid, is crucial in lowering the incidence of neural tube abnormalities. Spina bifida and anencephaly are examples of severe birth abnormalities that impair the fetus’s brain and spinal cord.Some great sources of foliate include but not limited to:
- Dark green leafy vegetables (turnip greens, spinach, romaine lettuce, asparagus, Brussels sprouts, broccoli)
- Lentils.
- Peanuts.
- Liver.
- Fresh fruits, fruit juices.
- Beans
IRON
According to study, anemia in pregnancy is a surprisingly frequent illness because more than half of pregnant people have iron deficiencies.Your body needs more iron when you are pregnant because of the increased blood volume. To produce more blood and provide your baby oxygen, your body utilizes iron. You could develop iron deficiency anemia if your iron levels are insufficient or if you don’t acquire enough iron while you’re pregnant. Premature birth is more likely when a pregnant woman has severe anemia. Low birth weight and postpartum depression are also linked to iron deficiency anemia during pregnancy. Additionally, some studies indicate a higher risk of newborn death right before or right after birth.
Here are some iron rich foods:
- Red Meat. Red meat is rich in heme iron, along with protein, selenium, and zinc
- Seafood. Seafood is also a good source of iron, depending on the species
- Spinach. …
- Dried Apricots. …
- Pumpkin Seed
PROTEINS
Amino acids, the basic units of protein, have a wide range of functions in the body, from preserving the structure of our muscles, skin, and bones to generating vital hormones for growth.
The development of your unborn child is also aided by eating enough protein throughout pregnancy because amino acids are necessary for healthy cell formation and function. Fulfilling your daily protein requirements may also reduce your risk of issues including preterm labor and fetal development limitation.
Food sources of protein include:
- Eggs.
- Almonds.
- Chicken breast.
- Cottage cheese.
- Greek yogurt.
- Milk
OMEGA-3 FATTY ACIDS
Numerous types of fish naturally contain a type of fat called omega-3 fatty acids. Omega-3 fatty acids might be crucial for both fetal and postnatal brain development.
They can be obtained from foods such as:
- Fish and other seafood (especially cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines)
- Nuts and seeds (such as flaxseed, chia seeds, and walnuts)
- Plant oils (such as flaxseed oil, soybean oil, and canola oil)
- Fortified foods
CALCIUM
You and your baby need calcium for strong bones and teeth. Calcium also supports healthy functioning of the circulatory, muscular and nervous systems.
Great food sources include:
- Dairy products. Products like milk, yogurt, and cheese are rich in calcium.
- Soybeans.
- Dark Green, Leafy Vegetables.
- Calcium-Fortified Foods.
- Canned Salmon
- Figs.