Nutrients for Pregnancy

Good Nutrients For Mom-To-Be During Pregnancy 

 They say that any pregnant woman should eat for two people, but this is somewhat untrue!

 Logically, a pregnant woman needs to provide good nutrition for two individuals as the growing baby gets all its nourishment from its mother through the umbilical cord. Thus, a balanced and good quality diet is very important. 

 A well-balanced diet should include food from the different food groups : dairy products, fruits, vegetables, fish, meat, eggs, fat and carbohydrates. However, the total energy intake for a pregnant woman should be maintained at approximately 2500 calories per day (which is an addition of about 300-500 calories from a non-pregnant lady's intake). 

 Start with the basics in pregnancy nutrition. Understanding what food to be taken and avoid during pregnancy can help you choose proper nutrition for you and your baby. 

 Below are the recommended minor nutrients of vitamins and minerals for a healthy pregnancy excluding the common major nutrients like protein, fat and carbohydrate that you need to take regulary.

NUTRIENT	FUNCTION	FOOD SOURCES
Calcium	Grow strong bones and teeth, healthy nerves, heart and muscles	Spirulina, milk, yogurt, dried figs, and soy products.
Folic Acid	Helps in nerve system and spinal fluid, synthesis DNA and normalize brain function.	Barley beans, fruit, Brussels, fortified bread, and broccoli, orange.
Iron	Produces red blood cells, builds bones and teeth.	Spirulina, beef,spinach, bran flakes, beans, and lean red meat.
Iodine	Regulates metabolism, helps develop nerve system.	Spirulina, Iodised table salt, fish, seaweed, and dairy products.
Copper	Helps form good heart, skeletal and nerve system, arteries and blood vessels.	Spirulina, green/ brown lentils, red kidney beans, and mango.
Magnesium	Helps build strong bones and teeth, regulates blood-sugar levels, builds and repairs tissue.	Spirulina, brazil nuts, spinach, and cooked brown rice.
Potassium	Aids muscle activity and contractions, energy metabolism and nerve function.	Spirulina, jacket potato, prunes, raisins, and dried apricots.
Phosphorus	Build strong bones and teeth; develops blood clotting and normal heart rhythm.	Spirulina, canned salmon (including bones), cooked pinto beans, and milk.
Zinc	Helps form organs sekeleton, nerves and circulatory system.	Spirulina, beef/lamb, sunflower seeds, and can of tuna.
Vitamin A	Important for eye development, healthy skin and mucous membranes, infection resistance.	Spirulina, carrot, and sweet potato.
Vitamin B	Promotes growth, bone, muscle and healthy skin. Essential for nerve development and immune system.	Spirulina, fortified breads, whole grains, lean meats, beans, mushrooms, green vegetables, and soy products.
Vitamin C	Essential for tissue repair and collagen production.	Fruits, tomatoes and broccoli.
Vitamin D	Helps build bones and teeth.	Milk and sunlight.

Besides the above recommended balanced diet, some supplements are also available in the market which may help to fill our body with the required nutrition and improve body immune system. For example, spirulina and soy products, as illustrated in the nutrition chart, naturally contains a varied and almost complete necessary nutrition with high protein and fatty acids. As a new mother, you should choose and practice whichever diet is good for both you and your baby. Be a happy and healthy mother today!