Learn about some of the most important nutrients to consume during pregnancy
Credit: A balanced diet is essential during pregnancy (Image: New Africa | Shutterstock)
During pregnancy, it is essential to maintain a balanced diet. This is because it is necessary to guarantee all the nutrients necessary for the development of the child and for the health of the mother. Next, nutritionist Daniela Cyrulin suggests some foods and nutrients that should be incorporated into the expectant mother’s menu. However, she does remind you that it’s important to consult a doctor before making any changes to your food.
1. Protein
They ensure the growth, development of the baby and the formation of the placenta, amniotic fluid and the enlargement of the uterus. Additionally, proteins are rich in iron, B vitamins, and phosphorus.
Where found: meat, egg whites, fish, chicken and legumes.
2. Football
Responsible for the formation of the baby’s bones and teeth, as well as replacing maternal calcium. Prevents the onset of hypertension at the end of pregnancy.
Where found: dairy products and dark green vegetables.
3. Iron
It prevents anemia and ensures the oxygen supply to the fetus and mother.
Where found: egg yolk, meat, chicken, fish, beets, watercress.
4. Phosphorus and Vitamin D
They help in the use of calcium for the formation of bones and teeth and to strengthen them.
Where found: protein and sunbathing.
5. Folic acid
Its deficiency can cause malformations of the baby’s nervous system (especially in the first trimester of pregnancy).
Where found: spinach, broccoli, beans, citrus fruits and wholemeal bread.
6. Vitamin C
Increases iron absorption and immunity against respiratory infections.
Where found: citrus fruits.
7. Magnesium
Relaxes the muscles of the uterus and uterine arteries, avoiding premature contractions and hypertension.
Where found: protein.
8. Copper
It helps to avoid anemia, as well as being responsible for the formation of important elements of the child’s neurological system.
Where found: chocolate/cocoa.
9. B complex
It acts in the growth of the brain and in the development of the neurological system.
Where found: protein.
10. Zinc
Increases the body’s defense against microbes.
Where found: Zinc is found, in small amounts, in foods such as liver, oysters, shellfish, beef, pork, lamb and poultry, milk, egg yolks, breads and whole grains.
11.Omega 3
Develop vision (retina formation), regulate blood pressure and help avoid postpartum depression.
Where found: cold water fish like salmon.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
