10 Guidelines For Nutrition in Pregnancy

Nutrition is one of the main factors determining the birth of a healthy baby during pregnancy and dispels all ideas of complications. A conducive environment follows closely since the mother should take things easy.  

However, not all pregnant ladies take the nutrition factor as seriously as they should. Here are healthy nutrition guidelines to make the pregnancy period bearable and enjoyable.

10 Guidelines For Nutrition in Pregnancy

1.  Eat More Calcium

 Calcium is synonymous with the strengthening of bones and teeth. It’s especially healthy to include more Calcium in your diet during the third trimester. This is the crucial period that involves the formation of your baby’s teeth and bones at a fast rate.

Calcium is also just as important for your body as the mother. It enables the strengthening of your teeth and bones too. Healthy sources of Calcium include; USSOY, milk, cheese, yogurt, and the likes.

In case your body fails to cooperate with dairy products for some reason, there’s a wider variety to make up for it. For example, kales, black-eyed peas, broccoli, and tofu can be just as effective.

2.  Vitamin D

Among the most popular and easily accessible sources of Vitamin D is sunlight. It’s important to always have a healthy dose of it every single day during and after pregnancy.

Vitamin D plays a vital role in enabling Calcium's smooth absorption into your baby’s system. Vitamin D supports the development of healthy teeth, bones, kidneys, and other vital organs for your baby.

Aside from sunlight, other sources of vitamin D include; egg yolks, liver, red meat, and oily fish such as sardines, salmon, and mackerel.

3.  Iron

 Iron is a primary requirement in an expectant lady's diet, mostly because it increases red blood cells' production. A pregnant woman is expected to lose excessive blood and must include Iron in her diet to make up for it.

The body needs Iron to create sufficient hemoglobin, whose role is to carry oxygen to the tissues in your body. Your body needs twice as much Iron intake to increase the blood count during pregnancy.

Sufficient blood in the body facilitates the transportation of Oxygen and other nutrients to your baby’s system. Sources of Iron include; raspberries, egg yolk, leafy veggies such as spinach, dried fruits such as raisins, beans, and peas.

4.  Vitamin A (Retinol)

 Poor eyesight may be a common bodily change in some women during pregnancy. You can either prevent or fix this in equal measure through the diet you choose to adopt on the bright side.

Vitamin A is a crucial dietary guideline since it performs multiple functions at the same time. Some of them include improving eyesight, smooth and healthy skin, growth, and strengthening bones.

Ideal sources of Vitamin A include sweet potatoes, carrots, dark and leafy veggies, cheese, eggs, and oily fish.

5.  Vitamin C

 Vitamin C is a crucial guideline that dietary requirements in pregnancy because it aides in the absorption of Iron into your system. It’s also important in the repair of worn-out tissue as well as quick healing of wounds.

Vitamin C is important for both a pregnant woman and her unborn baby. It contributes to the development of your baby’s teeth and bones. Vitamin C also strengthens the body’s production to produce Collagen, which boosts the immune system. Sources of Vitamin C include; strawberries, citrus fruits, tomatoes, and broccoli.

6.  Folic Acid

 Folic acid is most effective when you pair it up with other useful sources. For example, clinicians are quite vocal on the issue of taking supplements as well as food items that contain Folic acid. 

 Folic acid enables the body to create cells as far as hair, nails, and skin are concerned. These are vital components of our bodies that fall off or are used up every single day. They need to be replaced and nourished regularly.

You can acquire Folic acid from enriched foods such as bread, pasta, cereals, and so on. Your gynecologist could prescribe some supplements to prevent some common congenital disabilities of the spine and your baby’s brain.

7.  Vitamin B6 (Pyridoxine)

Vitamin B6 contains specific amino acids that help in regulating morning sickness. Nausea and vomiting are common symptoms in pregnancy that tend to leave women weak and drained.

Safe consumption of Vitamin B6 is important because taking it in excess leads to nerve damage and numbness. 100 mg per day is sufficient to get you through your pregnancy term.

8.  Vitamin B5 (Pantothenic Acid)

 Besides weight gain, pregnancy welcomes other changes such as swollen feet, which tend to ache severely. Vitamin B5 aims to put this and other frustrations to rest. 

Consuming a daily dose of Vitamin B5 eases leg cramps and other benefits such as helping the body to produce vital hormones in pregnancy. You can find Vitamin B5 in meals such as broccoli, cashew nuts, brown rice, whole grains, and egg yolks.

Natural sources include; Avocadoes, milk, bananas, oranges, oats, and sunflower seeds. Vitamin B5 plays other roles, such as metabolizing carbohydrates, fats, and proteins.

It also prevents the occurrences of muscle cramps related to pregnancy.

9.  Vitamin B7 (Biotin)

 The deficiency of Vitamin B7 in pregnancy is not a unique situation. It’s common, and the safest way to handle it is by always including sufficient amounts of Vitamin B 7 In your diet.

It also helps in the prevention of hair loss and keeps your hairline intact. Vitamin B7 strengthens nails, prevents skin rashes, and generally supports embryonic growth during the full pregnancy term.

Sources include; mushrooms, cheese, wheat bran, spinach, liver, pork, and cauliflower. Inadequate intake of Vitamin B7 leads to common pregnancy issues such as depression, thinning of hair, and mostly hallucinations. 

10.  Vitamin B12 (Cobalamin)

It’s imperative to include Vitamin B12 in your diet during pregnancy as it aids in maintaining your nervous system. It’s also important since it maintains the health of your baby’s nervous system too.

It prevents common congenital disabilities such as those related to the brain and the spine. Vitamin B12 works closely with Vitamin B9 to aid in the synthesis of DNA and red blood cells.

Among other crucial functions, Vitamin B12 enables your brain to function effectively throughout your entire pregnancy. Some natural sources of Vitamin B12 include; Cottage cheese, soy products such as milk, red meat, fortified cereals, and yogurt.

Final Thoughts

This exciting journey requires every pregnant woman to take diet matters seriously. Following these pointers to the letter will ensure a healthy and successful pregnancy.