Essential Nutrients for a Healthy Pregnancy!

Your body experiences a lot of changes during pregnancy, so the supply of essential nutrients is important for a healthy pregnancy. Prenatal supplements play a crucial role in supporting the health of both pregnant women and their developing babies. The intake of nutrients by mother is the primary source of nutrition for the body, so the mother should consume proper and balanced nutrients through diet and supplement for the health of the baby.

What are the nutrients required to be consumed and how much, during pregnancy?

Here are some essential nutrients and their recommended intake during pregnancy:

Vitamins

• Vitamin A: Research recommends 1200 mcg of preformed vitamin A, such as retinol, and 1000 mcg of mixed carotenoids, such as alpha and beta-carotene or lutein. It is important to note that taking mixed carotenoids alone is insufficient to maintain normal vitamin A levels.
• Vitamin C: The recommended dietary allowance (RDA) for vitamin C during pregnancy is 85 mg/day, with a tolerable upper limit of 2000 mg/day.
• Vitamin D: Vitamin D deficiency is common among pregnant women in the U.S. The recommended RDA of vitamin D is 600 IU/day, with a tolerable upper limit of 4000 IU/day. It is worth mentioning that women receive approximately 26% of their vitamin D from their diets.

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Protein

Protein is important for ensuring the proper growth of tissues and organs of the baby. It helps in increasing the blood supply in your body which allows transportation of more blood to your baby. A pregnant woman should consume about 70-80 g of protein per day.

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Calcium

Calcium is essential for the growth of bones and teeth in the baby. It also supports the blood circulation, brain development and muscle growth in the baby. Pregnant women should consume 1000 mg of calcium per day. The requirement can be fulfilled either through diet or by calcium supplements.

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Iron

Iron supplements are very common during pregnancy. It is important due to increased iron requirements in the body during pregnancy. Iron along with sodium, potassium, and water helps in increasing the blood flow, ensuring enough oxygen supply to your baby.

Iron requirement during pregnancy is about 27 mg of iron per day, along with vitamin C for better absorption.

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Folate

Folate or folic acid is important to prevent birth defects in babies like neural tube defects. It can affect the brain and spinal cord of the baby and limits their growth. 

During pregnancy, the average folate requirement ranges between 600 to 800 mcg.

Are you, as a pregnant woman, getting enough nutrients? If not, modify the diet plan and ensure the nutrient supply.

Note: Consultation from your doctor is advisable before making any changes to the recommended nutrient plan.