These 5 nutrients are necessary for pregnant women, if they are not taken then they may have to pay for their intake.

Pregnancy Tips: Pregnancy in women is not limited only to giving birth to a child, but it is also an emotion, affection and a feeling which can never be expressed in words. During this phase, women experience different physical and mental changes. The ups and downs of hormones as well as the increase in weight and its sudden loss after delivery have a great impact emotionally.

During pregnancy, it is advised to take many precautions and it is said to take special care of eating and to pay special attention while walking, moving around, getting up and sitting. But despite all these precautions, pregnancy-related risks arise in many women. The reason for this is also considered to be the lack of proper nutrients in the body. Today we are going to talk in detail about what are the 5 nutrients that every pregnant woman should include in her diet.

Which nutrients are important for pregnant women?

Regarding this matter, we talked to Dr Shweta Mendiratta (Gynecology-Yatharth Hospitals, Faridabad), she told that during pregnancy, women should take iron, folic acid, calcium, vitamin D and vitamin B12. All these nutrients are very important for mother and child. Due to their deficiency, there is a possibility of stunting of the child’s development and also increases the risk of hormonal imbalance in the mother, which can lead to miscarriage and other problems.

Why are these nutrients important for mother and child?

The need for iron increases because the amount of blood in the body increases by about 40–50 percent during pregnancy. Iron helps in making hemoglobin, which transports oxygen to the entire body and the child. If there is iron deficiency, anemia can occur, which causes fatigue, weakness and dizziness. In severe cases, premature delivery, low birth weight and complications during delivery may also occur.

• folic acid

Folic acid is most important in the early weeks of pregnancy, as it helps in the development of the baby’s brain and spinal cord. Adequate quantity of it significantly reduces the risk of neural tube defects like spina bifida. If there is a deficiency of folic acid, the risk of congenital disorders in the child increases, especially problems related to the brain and spinal cord.

Calcium is necessary for the formation of bones and teeth of both mother and child. If there is not sufficient amount of calcium in the body, then the child starts taking calcium from the mother’s bones, due to which the mother’s bones can become weak. This may increase the risk of osteoporosis in the future and may also add problems like high blood pressure during pregnancy.

• vitamin D

Vitamin D helps in the absorption of calcium, that is, if Vitamin D is not in the right amount then calcium will also not be able to function properly. It is also important for the development of the child’s bones and immune system. Due to its deficiency, bone weakness, rickets like condition can be seen in the child and muscle pain or weakness can be seen in the mother.

• vitamin b12

Vitamin B12 plays an important role in the immune system and the formation of red blood cells. It works together with folic acid. Its deficiency can cause anemia, weakness, and neurological problems in the child. Vegetarian women are especially at risk of deficiency, because B12 is mainly found in animal-based foods.

If the deficiency of these nutrients persists for a long time, then its effect is not limited only to pregnancy, but can also affect the physical and mental development of the child. Therefore, doctors usually recommend taking supplements of all these, and a balanced diet is also necessary.

Which nutrients are found in which food?

sources of iron

– Green leafy vegetables like spinach, fenugreek

– Pulses and beans (rajma, cowpea)

– Pomegranate, dates, raisins

– Liver, red meat, egg in non-veg

Sources of folic acid

-Spinach, broccoli, mustard greens

– Citrus fruits like orange, sweet lime, lemon

– Pulses, gram, peas

– Peanuts and seeds

– Whole grains

sources of calcium

– Milk, curd, cheese, egg

– Sesame seeds

– Soy Products (Tofu)

– Almond

– Green vegetables like bathua, spinach

Sources of Vitamin D

– Morning sunlight (best source)

– Fortified milk and cereals

– egg yolk

– Fatty fish (salmon, tuna)

supplements

Sources of Vitamin B12

– Milk and dairy products

– Egg

– meat and fish

– Fortified cereals (especially for vegetarians)