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During pregnancy, it is crucial that the expectant mom maintains a balanced diet complete with all the essential nutrients. This is necessary not only for a healthy pregnancy but also to support the baby’s development across all trimesters.

We have compiled a list of the essential nutrients in pregnancy to help you make informed choices regarding nutrition during pregnancy.

1 – Folate or folic acid:

Folate is one of the most important nutrients that an expectant mother, and even a woman planning to conceive a baby, must include in her diet. After all, it participates in protein metabolism, aids in the formation of RNA and DNA, and is required to produce healthy blood cells. Folate/folic acid is beneficial for the formation of the neural tube and helps in avoiding birth defects in the baby’s brain and spine. It is the water-soluble natural form of vitamin B9 and can be found in many foods naturally. Some of the sources of folate/folic acid are citrus fruits, fortified grains, legumes (beans, lentils, etc.), green vegetables like spinach and kale, seafood and eggs. Speak to your healthcare provider who can guide you on whether you need folic acid supplements while trying to conceive and during pregnancy.

Also Read What to Pack in Your Hospital Bag: Beyond the Essentials

2 – Iron:

Iron is essential for the production of red blood cells and prevents anaemia. It is necessary for fetal growth and development. Your body needs more iron when you are pregnant because of the increased blood volume. Hence, when you are pregnant, it is crucial to include iron-rich foods in your diet. The sources of iron include beans, lentils, spinach, lean meats (beef, poultry), fish, fortified cereals, spinach, lentils and dried fruits.

3 – Calcium:

Calcium is a very important nutrient for the development of the baby’s bones, muscles, teeth and nerve function. Calcium-rich foods include dairy products like milk, cheese and yoghurt, fortified plant-based milk, tofu, leafy green vegetables (broccoli, kale, etc.) and almonds.

Also Read Top 7 Things Expecting Parents Should Plan Before the Third Trimester

4 – Vitamin D:

The importance of Vitamin D and calcium go hand in hand. Vitamin D is crucial for the absorption of calcium in the body and promotes bone health. The best source of Vitamin D is sunlight. Additionally, fortified dairy products, fortified plant-based milk and fatty fish are good sources of this essential nutrient.

5 – Vitamin B12:

This crucial vitamin is important for everyone, more so during pregnancy. It is vital for the development of the baby’s nervous system. Vitamin B-12 deficiency in expectant mothers is associated with an increased risk of common pregnancy complications2. Good dietary sources of vitamin B12 include dairy products, meat, fish, poultry and fortified foods.

6 – Vitamin C:

Vitamin C is important during pregnancy for several reasons. It aids iron absorption, has immune-boosting properties, is vital for collagen production and it helps in the growth and repair of various tissues of both the mother and the developing baby., Some of the rich sources of this vitamin are citrus fruits (such as oranges and grapefruits), strawberries, tomatoes, kiwi and bell peppers.

7 – Fiber:

Fiber helps in preventing constipation which many women face during pregnancy as it aids in healthy digestion. Whole grains, fruits, vegetables, legumes, nuts and seeds are good sources of fiber.

8 – Omega-3 Fatty Acids (DHA and EPA):

These are critical building blocks of the fetal brain and retina1 thus essential during pregnancy for brain and eye development in the baby. They are found in fatty fish (salmon, sardines, mackerel, etc.), fortified eggs, walnuts, chia seeds and flaxseeds.

9 – Protein:

Protein is essential for the development of the baby. Pregnant women need proper protein intake for a healthy pregnancy as the body demands more of it for the growth of the fetus and placenta. Legumes, nuts, seeds, dairy products, lean meats, poultry, fish and, eggs are good sources of protein.

10 – Iodine:

Expectant women need to maintain their iodine levels as iodine prevents thyroid dysfunction and promotes overall well-being. Iodine deficiency during pregnancy can also impair the neurological development of the fetus. Sources of iodine include iodized salt, seafood (like fish and shrimp), and dairy products.

11 – Zinc:

Zinc is great for its immunity-boosting properties and helps in maintaining a healthy immune system in the mother and the baby. It is also necessary for the development and growth of the fetus as it supports cell growth and plays a role in DNA and protein synthesis.

12 – Vitamin A:

Vitamin A is an essential nutrient when it comes to the development of the fetus. It aids in the development of a baby’s organs, vision, better immune system and cell growth. Several fruits and vegetables are sources of Vitamin A. These include carrots, apricots, sweet potatoes, dairy products, fish and eggs.

A balanced diet is the key to a healthy pregnancy. It is essential to consult with a healthcare professional or a trusted dietitian to understand the nutrition you require and to know of you need any supplements based on your overall health or pre-existing health conditions.

References and Resources:

1.Omega-3 Fatty Acids and Pregnancy

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