If you are primigravida or in the common word you are pregnant for the first time then you should have to maintain your health as well as your growing baby by maintaining a healthy diet.
You should have enough information about your healthy diet about what food to eat during pregnancy and what food to avoid during pregnancy. In this article, we will share about healthy foods that you should eat during your pregnancy.
During pregnancy nutrition need of the mother increases in comparison to normal days due to growing a child inside her womb. So the need for increased nutrients should be fulfilled by proper diet and healthy food.
In this article, we will discuss what food to eat during pregnancy to fulfill the increased requirement of daily needs.
Food to eat during pregnancy
Things you will learn about
No matter if you are primigravida or multigravida only, But the thing that matters is the good health of your baby as well as your. You can do exercise as well as yoga also to maintain the good health of both. But you should have to know something about exercise during pregnancy as well.
During pregnancy you have to fulfill the increased requirement of the following things:
- Vitamin B12
- Vitamin B6
- Vitamin C
- Vitamin D
- Folic acid
- Protein, etc.
- These nutrients are necessary to maintain good health for both mother and child. We will discuss nutrients and their sources to fulfill requirements.
Iron is one of the most important nutrients which must be fulfilled in daily requirements and during pregnancy also. In the period of pregnancy, iron requirements become double for the mother.
If the iron requirement is not fulfilled on daily basis then there are chances that the mother becomes anemic and can develop iron deficiency anemia. Which can lead to a serious medical condition at the time of delivery.
Food to eat during pregnancy for the fulfillment of iron
- Lean red meat,
- Iron-fortified whole grains,
- Iron-fortified cereals,
- Whole egg,
- Green vegetables,
- Fish like salmon and Tuna,
- Dried beans
There are other foods also which can help to get the rich daily requirement of iron.
For vegans, green vegetables and fruit are the best sources to rich their daily requirements, But green vegetables can take a quite long time during absorption.
While nonveg food takes short time during absorption in the digestive tract.
Vitamin B12, B6
Vitamin B12, B6 are both essential for the mother during pregnancy, Both also play a major role in nutrients in the body. Vitamin B12 is also known as cobalamin and Vitamin B6 is known as pyridoxine.
Vitamin B12 can not be synthesized in the body it is absorbed readily from the food in the digestive tract. If you do not take a healthy diet or you have any defect in the digestive tract especially in the stomach or small intestine then there are chances that you can develop symptoms of deficiency of vitamin B12.
Vitamin B12 also plays a major role in metabolism as well as in the process of DNA synthesis.
Food to eat during pregnancy for vitamin B12
Most vitamin B12 main sources are nonveg food. But some veg food is also can fulfill the requirement of vitamin B12 during pregnancy as well.
Nonveg food for the vitamin B12 Diet is as follows.
- Dairy Products, etc
Veg food for the vitamin B12 Diet is as follows.
- cereals fortified with B12
- unsweetened soy drinks fortified along with vitamin B12
- Marmite, which is fortified with vitamin B12
Vitamin B6 plays a major role in the immune system and many other essential functions of the body.
It helps in the brain development of the baby during pregnancy, also plays a major role in creating neurotransmitters like serotonin & dopamine.
Vitamin B6 also helps in the production of hemoglobin. Hemoglobin is a conjugated protein and helps to carry oxygen with blood cells. So here also vitamin B6 helps a lot.
Food to eat during pregnancy for vitamin B6.
- Yellowfin Tuna
- Roasted chicken breast,
- Spinach etc.
Vitamin C helps to development of teeth as well as good health of gums, Also vitamin C is helpful in bone development. It plays a major role in the assistance of iron absorption in the digestive tract.
You should have to eat fruits which contain citrus in a certain amount which can make a benefit for mother as well as a baby also.
Food to eat during pregnancy for vitamin C
- Citrus Fruits
- Black current,
- Fortified Fruits etc.
We all know that vitamin D is very important in the development of bone and increases bone strength. Also, so many women suffer from the deficiency of vitamin D after pregnancy and after the ’30s.
Vitamin D helps to development of bones and increase bone density. Also, it increases the absorption of calcium and helps in the absorption of calcium. It plays a major role in the development of healthy teeth.
Food to eat during pregnancy for vitamin D
- Dair Products especially Milk or fortified milk
- Fish oil made from Salmon, Herring, Mackerel,
- Fortified cereals,
- Egg yolk,
- Dietary supplements,
- Cod liver oil,
- Cow’s Milk etc.
Folic acid is also one of the essential nutrients. It plays a major role in the production of blood and protein. Also, it increases the enzyme functions very effectively in the body which is very important.
Food to eat during pregnancy for folic acid
- Green leafy vegetables
- Dark yellow food and vegetables,
- Kidney Beans,
- Fortified foods etc.
These are some foods which you have to eat during pregnancy for the good health of both mother and child both. There are other food and nutrient also which helps to maintain a good diet during pregnancy a lot.
But we should have some basic information about what food to eat during pregnancy. These all food can provide good nutrition which ultimately leads to a healthy pregnancy.
There are certain foods also which you should have to avoid during pregnancy, And you should also have information about what food to avoid during pregnancy.
Poorly roasted meat, some fish that contain some amount of mercury, Raw eggs, Partially cooked meat, foods that contain empty calories should be avoided during pregnancy.
Also, you should have to avoid drinking alcohol, smoking, and bad habits. If you have bad habits then you should have to stop them immediately.
Instead of bad habits you can do yoga and exercise and maintain a healthy diet for you and your baby. But before starting exercise during pregnancy, you may have certain information about it which you can get by Click Here