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
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
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
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
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:
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 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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