Eating a balanced diet is one of the best things you can do during pregnancy. A balanced diet can provide proper nutrition which can fulfill the extra needs during pregnancy.
Fulfillment of nutrition during pregnancy is important to maintain your health and support the growth of your baby during pregnancy and after birth. So what are the nutrients that increase during pregnancy and how much is needed? Check out the following reviews
- Folic acid
Folic acid, often known as folate, is vitamin B that plays an important role during pregnancy. Fulfillment of folate helps prevent neural tube defects, which are major birth defects in the baby's brain and spinal cord.
Folic acid is found in green vegetables such as spinach, kale, broccoli, bananas, oranges, tomatoes, beans, and eggs. According to the Indonesian Ministry of Health, pregnant women are recommended to consume 400 mcg of folic acid per day starting from the first to the third trimester.
- Iron
Basically, every human being needs iron to circulate oxygen to all body tissues. However, during pregnancy, our body needs double iron levels due to the increased need for the fetus. Iron deficiency can cause anemia which has an impact on the risk of premature birth, low birth weight babies, and postpartum depression.
Iron is found in red meat, organ meats, liver, green vegetables, and kidney beans. Based on the recommendations of the Indonesian Ministry of Health, pregnant women need to consume 18 mg of iron per day in the first trimester. While in the second and third trimesters, pregnant women are recommended to consume 27 mg of iron per day.
- Protein
Protein that is adequate during pregnancy can support the optimal growth of the baby's tissues and organs, including the brain. In addition, protein also helps the growth of breast and uterine tissue during pregnancy. When the mother's protein needs are met, the protein supply can be delivered more to the fetus
Good sources of protein for pregnant women can be obtained from beef, chicken, fish, nuts, milk, and cheese. Protein requirements during pregnancy continue to increase each trimester. Based on the Indonesian Ministry of Health, pregnant women are recommended to consume 60-61 grams of protein per day in the first trimester. While in the second trimester it increases to 70 grams and in the third trimester it increases to 90 grams of protein per day.
- Calcium
Calcium is important for building strong baby bones and teeth. In addition, calcium is also beneficial for preventing high blood pressure during pregnancy or preeclampsia and keeping the blood circulatory system, muscles, and nerves running normally.
Calcium cannot be produced by the body itself, so you as a pregnant woman need to meet calcium needs from outside, from food and drink sources. Calcium-rich foods can be found in soybeans, salmon, sardines, avocado, spinach, and milk. During pregnancy starting from the first to the third trimester, women are recommended to consume calcium as much as 1200-1400 mg per day.
- Vitamin D
In addition to calcium, vitamin D also plays a role in building strong baby bones and teeth. Adequate intake of vitamin D during pregnancy can also reduce the risk of babies born with low weight. Meanwhile, for mothers, the fulfillment of vitamin D can reduce the risk of gestational diabetes and preeclampsia.
Apart from sunlight, we can also get vitamin D from foods such as salmon, tuna, mackerel, eggs, milk, cheese, beef liver, and fortified cereals. Pregnant women are recommended to consume 15 mcg of vitamin D per day during trimesters one to three.
- Vitamin B12
Intake of vitamin B12 during pregnancy plays an important role for mothers to maintain a healthy nervous system. When combined with folic acid, this B complex vitamin can further reduce the risk of birth defects and neural tube defects in your baby.
Foods that are rich in vitamin B12 can be found in shellfish, crab, sardines, salmon, tuna, beef, milk, and cheese. During pregnancy, women are recommended to consume 4.5 mcg of vitamin B12 per day.
- Iodine
Iodine is important to fulfill during pregnancy to support the formation of a healthy brain and nervous system. Iodine deficiency during pregnancy can increase the risk of birth defects, miscarriage, premature birth, and stillbirth. Iodine deficiency in pregnant women can be characterized by swelling of the thyroid gland, muscle weakness, intolerance to cold, and depression.
The body cannot produce iodine naturally, so it is necessary to consume iodine-rich foods such as cod, tuna, eggs, shrimp, chicken, beef, milk, and dairy products. The recommendation for fulfilling iodine during pregnancy is 220 mcg per day.
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