Pregnancy is a significant moment in the life of a woman. This is the period of time where the individual will need to take good care of herself and ensure that a healthy pregnancy includes an equally healthy diet. This is where the nurturing of the child starts and helps it grow in an ideal environment. The fetus growing inside the womb relies entirely on the food consumed by the mother. It is hence necessary to implement foods containing more calcium, folic acid or folate, iron and proteins. The intake of fruits and vegetables needs to be taken seriously as adding a large variety of them into the diet can prove to facilitate more vitamins and minerals within the body.
Implementation of Nourishment for the Fetus
Food is the element that helps humans live and provides them with energy to carry out their day to day tasks. The ingested nutrients upon getting absorbed into the body start building up the body and repair it from within. Similarly, for women who are expecting, they need double the nutrition as it needs to be balanced out for the growth of the baby as well as energy for the mother. Here are some of the things to add into the diet compulsorily to ensure a healthy pregnancy.
Dairy Products – The need to consume foods that are rich in protein and calcium are at its –peak as this is a major requirement for the fetus’ bone health. The high quality protein mainly casein and whey are found in dairy products along with magnesium, phosphorous and zinc. Yoghurt is a rich source of all the above nutrients especially calcium which assures that the babies developing bones, teeth and muscles are healthy. Some variants of yoghurt also contain probiotic bacteria which are very important for digestive health and assist in constipation during pregnancy. Consumption of milk may also help in reducing the chances of pregnancy related complications.
Legumes – These small pods are rich in iron, protein and folate. During the first trimester it is essential that both the mother and fetus receive folate as it is possible that the chances of low birth weight are reduced. The fibers present in it also help in preventing hemorrhoids for the duration of the pregnancy.
Fish – This is also a natural source of vitamin D which is good for the hair as well as nails. Consumption of fish helps in providing the body with Omega 3 fatty acid. The fetus’ brain and eyes are built using this nutrient but fish like salmon should be consumed in moderation. The risk of impurities or large quantity of mercury does exist, but nonetheless, the occasional sea food can help in completing this very important dietary requirement.
Broccoli and Dark Leafy Greens – The presence of fiber, vitamins C, K, folate and potassium in these vegetables holds various benefits for both. These are rich in anti – oxidants that may help in preventing cancer, arthritis and Parkinson’s disease as well. It can also help in reducing the risk of low birth weight. The likes of Spinach, Kale and Arugula are crucial for the purification of blood as well.
Whole Grains – Grains like whole wheat, whole oats, barley and quinoa help a pregnant woman fulfill the daily calorie requirements. This is especially necessary during the second and third trimester as the growth of the fetus is the fastest and the body requires energy to carry out everyday functions as well. They also contain magnesium which may help in relaxing the muscles and also preventing the uterus from contracting prematurely.
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