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5 Important Nutrients and Foods during Pregnancy hindi kannada garbhavati garbhini

From the developmental point of view, it is very important to take care of nutrition during pregnancy. One be an Indian or from any part of the world, the pregnant women get enough suggestions on what to eat and what not to from relatives, neighbors, and strangers too. But it is important for an expectant mother to know the nutrient requirement and then choose the food accordingly. I am currently expecting my second child and this article is based on what my consultant gynecologist advised me.

In this article, I would be covering the most important nutrients required during pregnancy along with the benefits of taking them. Not all nutrients need to be supplemented and hence I’ve also added a list of natural sources of these nutrients so that you can include it in your diet easily.

5 Important Nutrients and Foods during Pregnancy

5 Important Nutrients and Foods during Pregnancy hindi kannada garbhavati garbhini

1. Folic Acid

Folic acid is the synthesized form of Vitamin B9 called Folate and helps a baby’s neural tube development. This safeguards baby from any neural tube defects of the brain or spinal cord. Hence many women who are planning to conceive are suggested to start on folic acid supplements even before their pregnancy is confirmed.

Natural Sources of Folate during pregnancy :

  • Greens Vegetables
  • Citric Fruits
  • Lentils
  • Nuts

2. Omega 3 Fatty Acids

These are essential unsaturated fatty acids. Traveling through your placenta these Omega 3 Fatty Acids support the growth of your baby’s eyes, brain, and tissues. In the first and third trimester when your brain is formed and fine-tuned these are utmost required and throughout your pregnancy.

Natural Sources of Omega 3 Fatty Acids during pregnancy :

  • Fish(Salmon)
  • Flaxseeds
  • Walnuts
  • Chia Seeds
  • Soyabeans

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3. Zinc

Zinc is essential for cell growth, development, and differentiation. Zinc during pregnancy helps in building immunity and the functioning of DNA in the fetus. Maternal zinc deficiency during pregnancy may have issues such as fetal growth restriction.

Natural Sources of Zinc during pregnancy :

  • Legumes
  • Nuts and Seeds
  • Diary Products
  • Eggs
  • Seafood
  • Dark Chocolate

4. Calcium

Calcium in general is much needed for stronger bones and teeth. In the developing fetus, the need is much more. It can support a baby grow a healthy heart, nerves, and muscles. Calcium deficiency can cause hypertension in expecting mothers resulting in preterm delivery and also increase the chances of pre-eclampsia. Note that Vitamin D plays a very important role in helping your body absorb calcium.

Natural Sources of Calcium during pregnancy :

  • Dried Fruits & Nuts
  • Oranges
  • Spinach
  • Dairy Products
  • Oats

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5. Magnesium

It helps keep your pregnancy glow on, curbs nausea and, relieves aches and pains. The pregnant mother can control her cholesterol and irregular heartbeat problems by maintaining good magnesium levels. During pregnancy appropriate levels of magnesium helps keep the uterus from contracting prematurely.

Natural Sources of Magnesium during pregnancy :

6. Iodine

Iodine helps build a great metabolic system in babies growing days. It is also essential for the development of a baby’s brain and nervous system. Iodine deficiency may lead to intellectual disabilities in the baby’s later days. Lack of iodine in expecting mothers can cause miscarriage, stillbirth, or preterm birth. Iodine also helps regulate your thyroid gland. Note that salt is not the only source of iodine.

Natural Sources of Iodine during pregnancy :

  • Berries
  • Diary Products
  • Seafoods
  • Eggs
  • Banana

Video: 5 Important Nutrients and Foods during Pregnancy




Note: Above details are standard and taking medical advice from your gynecologist is a must.

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