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Know the reasons why should eat nutritious foods in pregnancy?

Know the reasons why should eat nutritious foods in pregnancy?
During pregnancy, some women do not know what they should and should not eat. They only know that they should be eating only nutritious, healthy foods and beverages. The physical appearance of every woman is different; according to this the method of eating and drinking is different. Many times, in the way of taking nutritious diet, we tend to ignore some such substances which are beneficial during pregnancy. It is normal when you are gradually gain the weight in pregnancy but should not be suddenly gain weight. Many times even after taking nutritious and balanced diet, suddenly weight increases during pregnancy. Then the doctor makes a diet chart for us and we have to follow it. There may be several reasons for weight gain, of which the Exercise is very important.

Benefits of calcium, folic acid, iron and protein in pregnancy

Many of us have heard from our mother, grandmother, mother-in-law etc. that during pregnancy we should double our food supplements. According to science it is not completely true. The main source of child nutrition in pregnancy depends on the diet taken by mother. Therefore, during the pregnancy, the doctor advises mothers to take healthy nutrients and drinks, so that they can get the necessary nutrients for the development of the child.
A pregnant woman is more likely to have calcium, folic acid, iron and protein than ordinary woman (who is not pregnant). Today, we will try to know by this article that why doctors recommend these four nutritious foods to pregnant women.

Folic acid
Benefits of Vitamin B9 (Folic acid)

Folic acid is an artificial (synthetic) form of vitamin B9. The surprise thing is that it’s not found naturally in food but you can use in multivitamin-mineral supplements. Vitamin B is helpful in preventing birth defects. Due to the lack of vitamin B, birth defects in the child's brain and spinal cord can be easily seen. It is called neural tube defect. An organization preventing birth defects has advocated taking folic acid to women who are thinking of becoming a mother in future. Before becoming a mother, a woman should take 400 micrograms of folic acid containing vitamins daily and during the pregnancy, they recommend increasing the amount of folic acid to 600 microgram.

Food sources: leafy green vegetables, citrus fruits, fortified or enriched cereals, breads, White pasta, White rice, Cookies, Cakes, Protein bars, Energy drinks, Breakfast cereals, Cornmeal.

Benefits of Vitamin B9 (Folic acid): Consumption of proper amount of Vitamin B9 can be avoided by many diseases. Prevention of neural tube defects, decrease in homocysteine ​​levels, cancer prevention.
Signs and symptoms of folate deficiency:
The deficiency of folate is mostly found in those who smoke and consume excessive amounts of alcohol.
Shortness of breath
Weakness
Irritability
Fatigue

Calcium
Benefits of consumption Calcium

A pregnant woman needs a lot of calcium. Calcium also develops the bone of the child. If a pregnant woman does not consume adequate calcium, then the baby may be born weak and the calcium required for the child's development is pulled from the mother's body. Due to which the mother's body becomes weak and risk of developing osteoporosis.
According to The American College of Obstetricians and Gynecologists a 19-year-old pregnant woman requires 1,000 milligrams of calcium and a 14 to 18 year old pregnant woman needs 1300 milligrams of daily calcium. During or after pregnancy, we complain about back pain, bone pain, toothache and tooth decay in women. This is often due to lack of calcium during pregnancy. Calcium not only strengthens teeth and bones, but also preserves blood and muscles present in our body and helps nerves transmit messages from our brain to the rest of the body. Our body does not make calcium itself, so we have to take it from food or supplements.

There are some food items in which calcium is in sufficient quantity.
Food sources: milk, yogurt, cheese, Orange calcium-fortified juices and foods, sardines or salmon with bones, some leafy greens (kale, bok choy).

Signs and symptoms of Calcium deficiency: Bone fractures, weak bone, Insufficient blood clotting, Growth and development delays in children, Heart problems, Tooth decay, tooth ache, Mantel confusion, irritability, depression, and anxiety.

Benefits of consumption Calcium: Calcium helps to baby grow. It helps to develop a healthy heart, nerves, and muscles. Calcium consumption can reduce risk of hypertension and preeclampsia.

Iron
Benefits of consumption Iron

Anemia can be very dangerous during pregnancy. The main cause of anemia is less consumption to the amount of iron required. As a result, the risk of fatigue and infection can increase. Iron helps in making blood in the body. The amount of blood available in the body is supplied to the baby with oxygen. Pregnant women require 27 milligrams of iron a day. To increase the absorption of iron, the pregnant woman should take a glass of orange juice with iron-rich food. Despite being aware, some women do not eat iron, calcium supplements given by the doctor.

Note: Don't take iron supplements with milk, antacid, caffeine or calcium supplements because they reduce the amount of iron that is absorbed.
Sources of Iron food: we can get iron from two types of food item First is Heme Iron and Second is Nonheme Iron food.

Heme iron from chicken, meat, fish, turkey and pork.
NonHeme iron from dried beans, spinach, dried fruits, pasta, peas, tofu and iron-fortified cereal.

Benefits of consumption Iron: Our body makes hemoglobin with the help of iron. Iron move oxygen from your lungs to the rest of your body.

Iron absorption fruits: Orange, kiwi, tomatoes, strawberries, bell peppers are iron absorption fruits.

Signs and symptoms of anemia during pregnancy:
Chest pain, Difficulty concentrating, Lightheadedness, Rapid heartbeat, Weakness, Pale skin, Shortness of breath, Fatigue, Cold hands and feet.

Note : Overdose of iron supplements can be dangerous for liver.

Protein
Sources of Protein food

Protein helps in the formation of a child's brain and heart. It is play a very effective role to growth of fetal tissue, including the brain. Protein also helps in the growth of breast and uterine tissues during pregnancy. It’s also helps to grow hair, nails, bones and organisms. Protein consumption should be done according to body weight. A pregnant woman should consume up to 40 grams to 70 grams in the day. Without adequate intake of protein, there is the possibility of weight reduction, repeated infections, and muscle tiredness.
Although beans are considered to be the best and the biggest source of protein. But animal products have high protein intake.

Sources of Protein food:

Source of Protein from dairy product: low-fat milk, mozzarella cheese, low-fat yogurt, low-fat cottage cheese, ricotta cheese.

Source of Protein from Beans, nuts, legumes:  raw tofu, kidney beans, pinto beans, black beans, peanut butter, roasted peanuts, plain soymilk, lentils.

Source of Protein from Meat, poultry and fish: chicken breast without skin, grilled trout, sockeye salmon, eggs.

Symptoms of Protein Deficiency during pregnancy: Fatty Liver, Risk of Bone Fractures, Stunted Growth in Children, Increased Infections, Loss of Muscle, Hair, Skin, Nail Problems, swollen and puffy skin.

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