Pregnant women must take good care of their health and that of their fetus. In addition to regular checkups, pregnant women must also pay attention to their nutritional intake. Foods that meet daily nutritional requirements can help pregnant women optimize fetal development.
So, what nutrients are important for pregnant women?
Don't worry, you can find the answer here! In this article, we will discuss the nutrients that are important for pregnant women along with examples. Without further ado, let's take a look at the explanation below!
Essential Nutrition for Pregnant Women
Here are some important nutrients for pregnant women that you need to know to maintain the health of both mother and fetus:
1. Protein
Protein is a very important nutrient for pregnant women. This is because foods containing protein have many benefits for pregnant women. These benefits include:
Important for fetal growth and maternal health during pregnancy.
Maintains the immune system for both mother and baby.
Helps increase healthy birth weight.
Formation of new tissue for the placenta and fetus.
If a pregnant woman does not consume enough protein, there is a risk of the baby being born with low birth weight, premature birth/birth defects, or even stillbirth. Therefore, mothers must meet this nutritional requirement. Examples of foods that contain protein include tempeh, tofu, eggs, meat, fish, nuts, and milk.
2. Folic Acid
Folic acid is a synthetic form of folate or vitamin B9. This nutrient plays an important role in forming DNA and RNA and is essential for producing red blood cells. Therefore, folic acid is important for fetal development and preventing anemia in pregnant women. The following are the benefits of folic acid for pregnant women:
Protects babies from several complications.
Prevents neural tube defects.
Prevents congenital heart disease in the fetus.
Reduces the risk of miscarriage.
Plays a role in the process of cell formation.
Lowers the risk of preeclampsia.
To meet your folic acid needs, you can consume foods that contain folic acid, such as avocados, oranges, broccoli, spinach, asparagus, red beans, potatoes, eggs, and so on.
3. Calcium
Calcium is a nutrient needed to maintain the health of pregnant women and developing fetuses. Calcium requirements for pregnant women must be met, because calcium plays an important role during pregnancy. Here are some of the functions of calcium during pregnancy:
Developing fetuses need calcium to build strong bones and teeth.
It helps develop a healthy heart, nerves, and muscles.
Reduces the risk of hypertension and preeclampsia.
Prevents osteoporosis (bone loss) in mothers.
It reduces the risk of complications during pregnancy.
However, you should also be aware that mothers who do not consume enough calcium can increase various risks such as premature birth/birth defects, slow fetal growth, low birth weight, and in severe and rare cases, calcium deficiency in pregnant women can even cause death. To prevent these issues, pregnant women can consume calcium-rich foods such as milk, cheese, yogurt, pak choi, broccoli, water spinach, tofu, and nuts.
4. Iron
Iron is one nutrient that should not be overlooked. This is because it plays an important role in the health of pregnant women and their fetuses. During the first trimester/early stages of pregnancy, iron is needed for the formation of red blood cells in both the mother and the fetus. The benefits of iron for pregnant women include:
Preventing anemia in pregnant women.
Preventing bleeding during childbirth.
Strengthening the immune system of pregnant women.
Reducing the risk of miscarriage.
Supporting fetal growth and development.
Reducing the risk of maternal death due to bleeding during childbirth.
If pregnant women do not get enough iron, it can lead to premature birth/birth defects, low birth weight, and babies with potentially low IQs. Pregnant women can get iron from foods such as liver, meat, nuts, seeds, eggs, and green vegetables.
5. Vitamin
Pregnant women need vitamins to avoid risks of disorders and complications during pregnancy. In addition, vitamins also play an important role in supporting fetal development. Here are some benefits of vitamins for pregnant women that you need to know:
Vitamin C
Vitamin C has many benefits for pregnant women, including helping to absorb iron, preventing the risk of preeclampsia, and optimizing fetal growth. You can increase your vitamin C intake by consuming oranges, lemons, kiwis, broccoli, and tomatoes.Vitamin E
Vitamin E helps prevent miscarriage in the early stages of pregnancy (first trimester). Additionally, vitamin E has antioxidant properties that can ward off free radicals and prevent infections from entering the body. You can obtain vitamin E by eating foods such as green vegetables, nuts, seeds, and eggs.Vitamin D
The benefits of vitamin D for pregnant women include supporting the growth of the baby's bones and teeth, reducing the risk of preeclampsia, reducing the risk of gestational diabetes, and preventing low birth weight. You can obtain vitamin D from foods and beverages such as salmon, sardines, eggs, and milk.Vitamin A
Vitamin A is needed by pregnant women for the development of the fetus's heart, lungs, kidneys, eyes, and bones. In addition, after giving birth, vitamin A can help repair the mother's body tissues, reduce the risk of infection, strengthen the immune system, and maintain eye health.
Those are some of the nutrients that are important for pregnant women. These nutrients must be fulfilled in order to maintain the health of the mother and fetus. In addition to consuming healthy foods, pregnant women can also fulfill these nutrients by taking supplements. However, it is best to consult with your obstetrician first about the supplements you want to take.
You can find an obstetrician and schedule an appointment at altiushospitals.id. Come check your pregnancy at Altius Hospitals.