What should a pregnant woman eat? This is a question that needs to have a good answer. When you are pregnant, it is very important to take into consideration the food that you will eat and the food that you are planning to eat. Since pregnancy is a crucial stage, consulting a professional healthcare provider, a nutritionist or your doctor perhaps will increase your chance of getting the actual and the right amount of food that is necessary during pregnancy. Even if you are eating for two, craving for dark chocolate cake with strawberry sauce and mocha flavored coffee or perhaps a double cheeseburger and a box of fries, pregnancy is the perfect opportunity to start implementing good eating habits.
Many essential nutrients needed in a pregnant woman’s diet can be found on fruits and vegetables, consider it as your buddy for the incoming months even after childbirth and delivery.
So what are these nutrients or essential nutrients needed during pregnancy? A nutrient is a chemical or a substance used in an organism’s metabolism (human being for example) which must be taken in from the outside source and these substances are necessary to enrich the body, give heat and energy, helps repair and build tissues, and regulate body processes. Carbohydrates, fats, proteins (amino acids) and vitamins are organic nutrients while compounds such as water, minerals and oxygen belong to the inorganic chemical compounds. Macronutrients are nutrients needed in larger quantity and micronutrients on the other hand are required only in small amount.
During the entire pregnancy, the mother’s diet is the main source of nutrients and nourishment for the baby. Nutrients coming from the mother’s diet are the vital nutrients needed for the baby’s developing organ and systems such as the brain and the spinal cord, the heart, muscles and bones. Eating a healthy and well balanced diet is essential for the baby’s proper brain development, a strong immune system, reduced risk of birth defects and other pregnancy related problems caused by malnutrition and lack of knowledge regarding the importance of proper diet during pregnancy.
Essential Nutrients Needed During Pregnancy and their Sources (Food)
1. Folic Acid - Is important in the baby’s brain and spine development and helps prevent certain problems such as neural tube defects (these are birth defects affecting the brain and the spinal cord or an incomplete closure of the neural tube). Food sources: Oranges, grapes, strawberries, peaches, dates, raisins, apricots, spinach and broccoli.
2. Vitamin C- Aids in iron absorption and helps maintain the bones and teeth. It is also important in collagen formation (a protein that gives structure to the bones, muscles, skin, cartilage and blood vessels). Food sources: Oranges,apples, blueberries, grapefruit, peaches, strawberries, melon, guava, red bell peppers, lychee, parsley, kiwi, broccoli, brussles sprouts, papaya and pineapple
3. Vitamin A- It helps in cell reproduction, promotes bone growth, helps vision, stimulates immunity and is needed for some formation of hormones. Food sources: Cantaloupe, grapefruit, guava, mango, papaya, passion fruit, tomatoes, watermelon, broccoli, squash, carrots, chinese cabbage,pumpkin, spinach, sweet potato and amaranth leaves.
4. Vitamin B complex- These includes: Vitamin B1 (thiamine), vitamin B2 (riboflavin),Vitamin B3 (niacin), vitamin B5 (panthothenic acid), vitamin B6(pyridoxine), vitamin B7 (biotin), vitamin B9 (folic acid or folate) and vitamin B12 (cyanocobalamin). It is much needed for growth, development and other body functions. Food sources: dark green leafy vegetables such as spinach, arugula, kale, collard greens, swiss chard, dandelion greens, chicory, bananas and berries.
5. Zinc – Important in cell growth and replication. Food sources: pomegranate, raspberries, blackberries, avocado, bamboo shoots, okra, peas, potatoes, pumpkin, swiss chard and asparagus.
6. Calcium- It helps regulate the passage of nutrients through cell walls and eases insomnia (difficulty falling asleep). Food sources: blackberries, mulberries, oranges, prickly pears, pomegranate, celery, amaranth leaves,kale, okra, butternut squash, blackcurrants, dates, grapefruit, spirulina and brussles sprouts.
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