Woman goes through different experiences in her life and the one of the best experiences of her entire life is pregnancy and becoming a mother. This is the time when she requires special mother care and attention from her husband and her family. Apart from the medications doctors suggests maintaining a healthy eating habit during pregnancy. Mother needs to follow a healthy diet menu during pregnancy and after pregnancy. This healthy eating will not only produce positive effects on mother’s health but, also will improve the development process of the baby.
The need for iron during pregnancy is very high, especially in the second and third trimester of pregnancy. To increase hemoglobin, it needs 500 mg iron. Because during pregnancy the blood volume will increase by 50 percent. Iron requirement can be filled by eating leafy vegetables, extra iron supplements. To meet energy needs, pregnant women are advised to consume slightly more calories than usual.
Benefits of Yogurt for Pregnant Women:
Beside orange juice, broccoli, yogurt, lentils (a type of bean), and figs, yoghurt is one of the 5 types of food that is needed by all pregnant women. Nutrient content in yogurt is complete, ranging from protein, calcium, vitamin B, magnesium, zinc and several other micronutrients. It turns out that all the nutrients found in yogurt is needed by the fetus that is still in the womb. Protein will make the growth and development of the fetus will be more perfect and calcium will strengthen fetus bones. Vitamin is required by both the mother and the fetus.
Fresh plain yogurt still contains live bacteria that are good for digestion. If the yoghurt seed contain probiotic bacteria (such as Lactobacillus acidophilus), the yogurt will also contain probiotic bacteria. Probiotics will keep the gut of the mother remains in the best condition, prevent the entry of disease through food. Levels of probiotics in yogurt are the best during 1-2 days after production.
Yogurt contains a number of nutrients that are good for supporting the process of pregnancy, especially protein, calcium (Ca), vitamin D, and fiber. Protein helps the formation of fetal cells, calcium helps the process of bone and teeth formation, vitamin D prevent pre-eclampsia, and fiber content prevents you from constipation problems that are often experienced by pregnant women. As a source of probiotics (good bacteria in digestive tract) and prebiotics (good bacteria), yogurt will be good for digestive system function, so difficulty in defecating and constipation can be decreased.
How much yogurt can be taken by a pregnant mother every day? Of course it's relative, but according to various sources, consume 250 ml of fresh yogurt every day is very adequate. Best yoghurt for pregnant women is plain yogurt.
Preterm Delivery Prevention:
Adequate vitamin C intake (at least 80 milligrams a day) may help you avoid preterm delivery. That’s because vitamin C aids in strengthening your body’s membranes, including the amniotic membranes—if these rupture, preterm delivery can result.
Foods rich in vitamin C also enhance absorption of iron; this mineral is essential for the formation of hemoglobin, which carries oxygen in the blood. “Eating vitamin C foods with vegetable sources of iron will help the iron get absorbed into your body.
MORE VITAMIN C SOURCES: Broccoli, citrus fruits and juices, mangoes, tomatoes.
Spinach = Red Blood Cell Production
During pregnancy, the recommended amount of iron almost doubles, to 27 milligrams a day, and a deficiency could lead to anemia. The primary job of iron is to produce hemoglobin in red blood cells; it’s what carries the oxygen to your tissues and to the fetus.
You also need vitamins B 6 and B12 (both found in many protein foods) to aid this blood-volume increase, as well as to maintain healthy brain and nerve function. “These vitamins help the baby and mother use protein, carbohydrates and fats for energy and for building baby’s tissues.
MORE IRON SOURCES: Green leafy vegetables (such as kale and turnip greens), liver, molasses, canned oysters.
Whole Grains + H2O = Regularity
The iron in your prenatal vitamin—as well as pregnancy itself—can lead to constipation.
You’ll need about 25 to 35 grams of fiber in your diet every day. Try to get about 10 grams each at breakfast, lunch and dinner, and remember to drink water throughout the day, too; consuming fiber without fluids won’t get things moving as quickly as they should.
MORE FIBER SOURCES: Beans, fruits, vegetables.
Eggs + Beans = Muscle and Organ Development
Protein is the building block of human tissue, and you need 60 to 70 grams of it daily when you’re pregnant. “Protein provides amino acids that join to form the baby’s muscles and organs.. Protein-rich foods are especially important in the last trimester to help maximize fetal growth. Bonus: Most protein sources also are high in iron and zinc.
MORE PROTEIN SOURCES: dairy foods, legumes,peanut butter
Fortified milk + sunshine = Osteoporosis Prevention
If you don’t consume enough calcium, your baby is going to leach it from your bones. This can lead to reduced bone mass and deterioration of bone tissue, which increases your susceptibility to fractures as you age.
Folic Acid: A little more about folic acid:
“We know that folic acid is important for neural development in general and is associated with better cognitive development and behavioral outcomes,”
For folate to confer the greatest benefits, you need to supplement before conceiving. Birth defects of the spine and brain occur in the first weeks of pregnancy, often before a woman even realizes she’s expecting. Because nearly one-half of pregnancies are unplanned.
Research has also found that getting the recommended amount of folate cuts a baby’s risk of being born with a cleft lip or cleft palate by one-third. And some science shows that folic acid can reduce a pregnant woman’s risk for preeclampsia, a potentially life-threatening blood pressure disorder. Folic acid helps the body maintain and produce new cells,”.Every cell of your growing baby’s body requires it, and you need it, too: Producing enough red blood cells to prevent anemia—a common problem during pregnancy—is dependent on your getting enough folate.
A recent study found that women who did not take a prenatal vitamin with folic acid in the months before conceiving or during their first month of pregnancy were nearly twice as likely to have a child with an autism spectrum disorder as women who took a prenatal vitamin.
Once pregnancy is confirmed, the recommendation jumps to 600 micrograms per day. Fortified cereals, beans and leafy greens are good sources of folate, and most prenatal vitamins contain 800 to 1,000 micrograms of folic acid.
Fortified cereals : “Fortified cereals are packed with important prenatal nutrients, such as calcium, iron, and fiber,” .
Scout out a brand that contains at least 400 micrograms of folic acid per serving—and you’ll get two-thirds of your daily recommended amount of this vitamin, which is crucial for fetal neural development.To bulk up your bowl, top it with fresh or dried fruit and nuts.
Beans:Whether you prefer the convenience of canned or affordability of dried, load up on a variety of beans. They’re one of the best sources of protein, which helps your body repair the constantly changing muscles surrounding your belly. Pregnant women need around 60 grams of protein—and a cup of black beans or lentils delivers about a quarter of this daily quota. “If you’re using canned beans, remember to drain and rinse them first,”
Oatmeal:Full of iron, fiber, and B vitamins, a bowl of cut oats is a nutritious way to start your day. But don’t stop at breakfast: Use oatmeal as a substitute for bread, burgers, and more. You can also grind whole oats in the food processor, and add the flour to cookies, and cakes for a boost of nutrients.
Important: Timing may be important for couples experiencing secondary infertility. “Birth spacing” refers to planning the ideal interval between pregnancies.
Take care of your unborn baby.
Disclaimer
The sole purpose of these blogs is to provide information about the tradition of ayurveda. This information is not intended for use in the diagnosis, prevention or cure of any disease. If you have any serious, acute or chronic health concern, please consult a trained doctor/health professional who can fully assess your needs and address them effectively. If you are seeking the medical advice of a trained Ayurvedic expert, call us or e mail.
Dr Unnati Chavda
(Promoting pregnancy wellness)
www.ayurvedapanchkarma.in
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