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The healthy pregnancy depends on the health of the pregnant woman. And the health of the pregnant woman further depends on the nutritional intake, hygiene and healthy habits of the pregnant woman. The pregnant women generally have concerns like as to what and how much should be eaten during their pregnancy. Here below, we are detailing the all about diet and nutrition including required micro nutrients for pregnancy.

The video below details key information on the diet and nutrition for a pregnant woman.









What are these micro nutrients for pregnancy and their sources?

Vitamin A and Beta Carotene.

Why: Vitamin A and Beta Carotene helps healthy bones and teeth growth.
Sources: Eggs, Milk, Fish Lever, Carrots, Cantaloupe, Green Vegetables, Spinach, Potatoes and Broccoli.

Vitamin D.

Why: It helps in absorbing the calcium and phosphorus by the body. Helps in bone and teeth health.
Sources: Major sources of Vitamin D include Milk and Fish.

Vitamin E.

Why: It helps in generation of red blood cells also helps muscle health.
Sources: Wheat Germ, Fortified Cereals, Spinach, Vegetable Oils and Nuts.

Vitamin C.

Why: Helps in absorbing iron, builds immune system and protects tissue damage.
Sources: Citrus Fruits, Green Beans, Strawberries, Bell Peppers, Tomatoes, Papaya and Broccoli.




Thiamin/B1.

Why: It raises energy level and helps build healthy nervous system.
Sources: Whole Grains, Fortified Cereals, Organs Meat, Eggs, Rice Pasta, Wheat Germ, Legumes, Nuts and Berries.

Riboflavin/B2.

Why: Helps energy level, maintain eye sight and promotes healthy skin.
Sources: Fortified Cereals, Fish, Dairy Products, Meat, Eggs etc.

Niacin/B3.

Why: Supports healthy skin, nerves and digestion.
Sources: Breads, Fortified Cereals, Meat, Fish, Peanuts, Milk and Eggs.

Pyridoxine/B6.

Why: Helps in generating red blood cells and reduces morning sickness.
Sources: Chicken, Fish, Eggs, Carrots, Cantaloupe, Cabbage, Peas, Spinach, Bananas, Sunflower Seeds, Beans, Brown Rice, Peanuts, Oats, Wallnuts, Soybean, Broccoli etc.

Vitamin B12.

Why: Important for DNA synthesis and prevents neural tube defects.
Sources: Shellfish, Eggs, Beef, Meat, Dairy Products, Fish etc.





Folic Acid/Folate.

Why: Supports placenta and prevents neural tube defects.
Sources: Green Leafy Vegetables, Strawberries, Oranges, Nuts, Beets, Fortified Cereals, Broccoli, Cauliflower, Past, Beans etc.

Calcium.

Why: Supports healthy bones and teeth formation. Prevents blood clots and support nervous system.
Sources: Dark Green Leafy Vegetables, Yogurts, Milk, Canned Fish with bones, Milk, Calcium Fortified Foods and Cereals.

Iron.

Why: Helps increase haemoglobin, prevents anemia, low birth weight and premature deliveries.
Sources: Iron Fortified Cereals, Spinach, Green Leafy Vegetables, Dried Beans, Dry Fruits, Oatmeal, Wheat Germ etc.

Protein.

Why: helps building amino acids and repair cells.
Sources: Legumes, Dairy Products, Chicken, Eggs etc.

Zinc.

Why: Helps producing insulin and enzymes.
Sources: Whole Grains, Fortified Cereals, Dairy Products, Nuts, Eggs etc.





Advisory on Dietary Supplements.

In case you need to have dietary supplements, ask your doctor before taking any such supplements. In case of increased morning sickness, get prescribed for medicinal alternative to prevent morning sickness. Eat small meals often to maintain energy level.

More on pregnancy health, visit our Pregnancy Health and Moms Health sections.

References

Black, R. E. (2001). Micronutrients in pregnancy. British Journal of Nutrition, 85(S2), S193-S197.
Haider BA, Bhutta ZA. Cochrane Database of Systematic Reviews 2015; Issue 11. Art. No.: CD004905.
Kawai K, Spiegelman D, Shankar AH, Fawzi WW. Bulletin of the World Health Organization. 2011; 89:402–411B.


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