Pregnancy is a very undefined phase in women's lives. In this phase, she feels a lot of emotions including mood swings, hormonal changes and an increase in estrogen. It is important for all the women who are experiencing their motherhood to maintain a healthy lifestyle for the sake of their baby as well as their health. You have to take a proteinaceous diet which will keep you fit. You can submit a guest post on health by sharing your health experiences.
1. Folate and Folic Acid Rich Foods
Prevention: It prevents brain and spinal cord birth problems in Newborns.
Requirement: 400 micrograms (mcg) of folic acid or folate per day prior to conception and 600–1,000 micrograms per day during pregnancy.
Good Source of: Céréales fortifiées are excellent providers of folic acid. Natural sources of folate include citrus fruits, dark green leafy vegetables, dry beans, peas, and lentils.
2. Calcium Rich Foods
Prevention: It prevents the weakness of bones. Basically, it strengthens bones.
Requirement: Teenagers who are pregnant require 1,300 mg per day, or 1,000 mg daily.
Good Source of: The most readily absorbed sources of calcium are dairy products. Greens like kale and broccoli are non-dairy sources. A lot of fruit juices and cereals for breakfast also contain calcium fortification.
3. Protein Rich Foods
Prevention: Prevents dwarfness in newborn children. Promotes growth.
Requirement: 71 grams (g) a day.
Good Source of: Excellent sources of protein include eggs, shellfish, poultry, and lean meat. Nuts, seeds, beans and peas, and soy products are further options.
4. Vitamin D Rich Foods
Prevention: Promotes bone strength and prevents the weakening of newborn’s bones.
Requirement: 600 international units (IU) a day.
Good Source of: Salmon and other fatty fish are excellent sources of vitamin D. Orange juice and fortified milk are further alternatives.
5. Iron Rich Foods
Prevention: Prevents iron deficiency called Anemia.
Requirement: 27 milligrams a day.
Good Source of: Fish, chicken, and lean red meat are excellent providers of iron. Other alternatives are veggies, legumes, and morning cereals enriched with iron.
6. Supplements
If you have a chronic health problem or adhere to a strict vegetarian diet, your healthcare practitioner may suggest specific supplements. See your healthcare physician before beginning any herbal supplement regimen while pregnant.
Requirement: Consult your doctor first before taking any kind of supplements.
