Must Know! List of Nutrients Pregnant Women Need

In regards to ensuring the health of the womb through exercise and regular pregnancy checks, there are various nutrients that pregnant women need so that their babies can grow and develop optimally. So what nutrients are required for pregnant women and healthy fetuses? Here is the full review.

Nutrients Needed by Pregnant Women

For pregnant women to be healthy and the baby to grow well, several essential nutrients are needed during pregnancy.

1. Iron

During pregnancy, pregnant women need to get iron nutrition. Lack of iron nutrition can later cause pregnant women to experience anaemia. According to the Mayo Clinic page, pregnant women need at least 27 milligrams of iron daily. Some iron foods that you can consume include;

• Lean red meat
• Fish
• Dark green leafy vegetables
• Peas

2. Calcium

Next is calcium, a good nutrient for pregnant women and fetal growth. The benefits are to encourage bone growth in infants and regulate the use of fluids for the body. Pregnant women need at least 1,000 mg of calcium. Here are sources rich in calcium:

• Yoghurt
• Milk
• Cheese
• Fish such as salmon, shrimp, catfish
• Dark green leafy vegetables

3. Folic Acid

Folic acid is one of the nutrients pregnant women need in the 1st trimester. According to the NHS, taking 400 mg of folic acid tablets daily before becoming pregnant and until 12 weeks pregnant is essential. This folic acid nutrition benefits prevent congenital disabilities such as neural tube defects. Here are foods that contain folic acid;

• Asparagus
• Avocado
• Peanuts
• Sunflower seeds

4. Protein

The purpose of protein nutrition for pregnant women is for the growth of the baby’s organs and tissues to develop normally, including the brain. Protein also helps the development of breast and uterine tissue during pregnancy. Protein needs also increase, as well as growing trimesters.

Sources of protein that you need to consume include;

• Lean beef
• Chicken
• Salmon
• Peanut Butter
• Peas

Lack of protein during pregnancy can cause pregnant women to give birth to stillbirths, premature births, and low birth weight babies. Therefore, make sure you fulfill your protein nutrition during pregnancy.

5. Fiber

Constipation is a common problem in pregnant women. To overcome this, pregnant women need fiber nutrition to smooth bowel movements. According to The Bump, pregnant women need 25 to 30 grams of fibre daily, assisted by drinking lots of water to help their digestive system.

Here are foods with fibre that you can consume;

• Green beans
• Sweet potato
• Broccoli
• Avocado
• Oranges
• Apple
• Banana

6. Vitamin D

Vitamin D affects immune function, healthy cell division and bone health. It also functions for the absorption and metabolism of calcium and phosphorus. Lack of vitamin D in pregnant women can increase the risk of preeclampsia, a condition where blood pressure is high after 20 weeks of pregnancy.

Based on the NHS, pregnant women need 10 mg of the vitamin daily. Consider taking additional vitamin D supplements.

Food sources of vitamin D include:

• Oily fish (salmon, mackerel, herring, sardines)
• Egg
• Red meat

Make sure you don’t consume more than 100 mg of vitamin D daily because the effects can be dangerous, one of which is that it can cause the baby to have blood disorders.

Well, that’s the discussion about the nutrients pregnant women need this time. Make sure you meet the nutrition for optimal health and baby growth. Furthermore, routine pregnancy checks determine the baby’s development in the womb. We hope it’s helpful!