TIPSNESIA.COM – Pregnancy is often something that many couples look forward to. Pregnancy can also bring a lot of happiness in itself in a family.
Not surprisingly, while pregnant, pregnant women eat a variety of the best foods to meet the nutritional needs needed, so that the fetus also gets adequate nutritional intake. In addition to having sufficient nutritional needs, it is also very important to know the characteristics or signs of a healthy pregnancy.
Foods Nutrition Must be met by Pregnant Women
1. Foods rich in fiber
Fiber is an important nutrient even in people who are not pregnant, especially pregnant women. Fiber is useful to help maintain the digestive health of pregnant women. Foods that contain fiber can be obtained from carrots, cabbage, cereals to fruits such as oranges and bananas.
Oranges are known to be rich in vitamin C, folic acid, and fiber. Nearly 90 percent of the content in oranges is water so it can help prevent dehydration during pregnancy.
Meanwhile, the high folate content in oranges can also help the development of the brain and spinal cord in the fetus, thereby preventing the fetus from being born with defects.
Bananas can also be an option because they can maintain the mother’s blood pressure during pregnancy and avoid constipation.
Moreover, bananas contain vitamin B6 which is good for consumption by pregnant women in the first trimester because this vitamin can reduce nausea. In addition, bananas are also rich in potassium which is useful for regulating fluid and electrolyte balance during pregnancy. The minimum fiber intake per day is about 28 grams.
2. Foods rich in folic acid
Folic acid is also very important for pregnant women, usually couples who want to have children will be asked to increase their consumption of folic acid. Folic acid is a content that is useful for the growth and development of the baby’s brain. Folic acid also helps prevent babies from various defects.
To be able to get folic acid, Moms can eat green leafy vegetables, fruits such as avocados, and nuts. Avocados are also rich sources of fiber, vitamin K, vitamin C, potassium, vitamin B6, and high in good fatty acids.
Avocados are highly recommended for pregnant women in their second trimester of pregnancy. During pregnancy, the recommended consumption of folic acid is 600 micrograms per day, one avocado usually contains 90 micrograms of folic acid. Not only that, folic acid also plays a role in preventing the risk of preterm labor and preeclampsia.
3. Foods rich in iron
Iron is needed by pregnant women because it is useful for supporting a healthy blood supply. Pregnant women should have a healthy blood flow to overcome nausea and fatigue.
To be able to get iron nutrition, pregnant women can consume beets, chicken, fish, and spinach. Spinach is an important food for pregnant women to get iron. The needs demanded by the body of pregnant women related to iron intake will increase by up to 50 percent, especially when it has begun to enter the second and third trimesters.
Sufficient iron will produce more blood, build the immune system, and also produce enzymes. Not only that, sufficient iron in pregnant women will reduce the risk of miscarriage, prevent premature birth, and maintain baby’s weight.
4. Foods with protein content
Protein functions as a buffer for the body, in the sense that this one substance plays an important role in ensuring the body remains healthy and develops as it should, especially in pregnant women.
Protein needs are very important, especially in the early stages of pregnancy. Pregnant women need at least about 75 mg of protein per day. To ensure that the mother and fetus are getting enough intake, try to eat three to four servings of protein in one day.
Foods that contain protein can be obtained from chicken, eggs, milk, and fish. Even so, take note that some fish are not recommended for consumption while other fish are highly recommended, such as salmon.
Salmon is a source of animal vitamins that must be included in a highly nutritious diet for pregnant women. Salmon contains omega-3 fatty acids which are important for fetal brain and eye development.
5. Foods contain calcium
During the first trimester of pregnancy, calcium requirements are very important for pregnant women. At least, pregnant women need 1000 mg per day of calcium. In addition to pregnant milk as a source of calcium, you can also consume radishes, cabbage, and leafy vegetables which are known to be high in calcium.
One of the recommended vegetables is broccoli. Broccoli is also a superfood because it has many nutrients needed during pregnancy, such as calcium, folic acid, lutein, zeaxanthin, and carotenoids which are good for eye health.
6. Foods with good fats
The need for fat cannot be eliminated from pregnant women. However, the fat to choose is good or healthy fat that helps the growth of the fetus, especially for the eyes, brain, placenta, and other tissues.
Choose healthy fats such as ghee or ghee. Ghee is butter from refined animal fats. Even so, the consumption of ghee must also be controlled and not excessive. In addition, good fats can also be found in salmon, almonds, and corn oil.
7. Foods that contain zinc
Foods containing zinc function for acid metabolism and the development of fetal biological functions. The need for zinc for pregnant women is 12-20 mg per day.
To get zinc, pregnant women can consume fish, chicken, vegetables, and nuts because they contain a lot of zinc. Peanuts, peas, and soybeans are types of nuts that you can choose.
Not only contain zinc, nuts can also be a source of folic acid, fiber, protein, iron, and calcium which are needed during pregnancy, especially in the first trimester.
Moms, don’t forget to prepare the best nutrition for your little one, besides of course it would be very good if you choose to support the stages of development of your little one from birth by using Merries Diapers for newborns.
