From the minute you get to know that you are pregnant to the day of your delivery, you are swamped with lots of opinions about what to eat and what to not. You can find a number of nutritional supplements for pregnancy in an online pharmacy Cyprus. Good nutrition is a prerequisite for a healthy pregnancy. We understand that being a mother, you would want to make the best choices for your growing baby and yourself. That's why we have come up with this blog, where we will learn the significance of optimal nutritional support during pregnancy. Also, we will take you through some key recommendations for complete nutrition to increase the odds of a healthy pregnancy.
Pregnancy and Nutrition
Nutrition and pregnancy go hand in hand. As said earlier, good nutrition before, during, and after pregnancy is much-needed for a healthy mother and baby. Giving birth to a child is not easy, and to be able to perform this incredible feat, a pregnant woman needs to be supplied with complete nutrition. Your nutrition intake affects the growth and development of your baby over the course of nine months. Besides, it also has its impact on the expression of some genetic programming passed on through your DNA, known as "epigenetics''.
Furthermore, following a nutritional diet during pregnancy can help reduce common health risks such as malnutrition, stress, nausea, constipation, and gestational diabetes. On the other hand, inadequate nutrition can lead to several birth defects or significant pediatric conditions. While you are pregnant, you are building a new life and an entire human being inside your womb. Thus, it goes without saying that you need quality sources of nutrition required to support the human body. The focus should be on macronutrients (like protein, carbs, and healthy fats), micronutrients (vitamins and minerals), and certain supplements that you can't adequately get from your food.
Eating right should be the biggest concern of a pregnant woman. While calories are also important to some degree, it is crucial to understand that the nutrient density of those calories matters the most. Fortunately, there are plenty of ways to ensure the proper nutrition intake to keep your pregnancy as healthy and stress-free as possible.
Macronutrients Needed During Pregnancy
Instead of focussing more on increasing food intake, it is better to ensure you are eating nutritionally balanced food. Make sure your meals include all three of the macronutrients:
Protein
We all know that protein is the building block of tissues. Thus, both you and the baby need a proper amount of protein for new tissue synthesis. It will also aid the production of your baby's brain along with your breast and uterine tissue. In addition, some research shows that adequate protein intake can curb certain pregnancy complications. In fact, many women have experienced less morning sickness when they consume the proper amount of protein in their meals. Talking about the right quantity, a pregnant woman needs a daily protein intake of about 15-25g. Some of the best protein sources are eggs, nuts, seeds, beans, organic tofu, grass-fed cottage cheese, etc.
Carbohydrates
Though carbohydrates have garnered a bad reputation over the years, they are quite essential for a healthy mother and a growing baby. It is because carbohydrates are easily broken down into sugars and are a primary energy source. That's why the daily carb needs increase during pregnancy. Some carbs-rich foods you should include in your diet are whole grains, legumes, fruit, starchy vegetables, oats, millet, rice, and quinoa.
Fat
Here we are talking about healthy fats that are essential to the baby's organ and brain development. Moreover, these fats make it easier for your body to absorb fat-soluble vitamins, such as vitamins A, D, E, and K. In the context of prenatal nutrition, a special mention goes to the most important fatty acids, which are omega- 3 fatty acids, EPA and DHA. Most health experts recommend supplements with DHA, especially during the third trimester when the brain of the baby is developing. Some best sources of healthy fats are Avocado, Olives, Nuts and Seeds, Coconut products, eggs, healthy oils, fatty fish (sardines, trout, salmon, and cod), and full-fat dairy products. Besides fats, make sure to add fiber-rich foods to your diet.
Micronutrients Needed During Pregnancy
Besides the macronutrients, your body also needs micronutrients, including vitamins and minerals. During pregnancy, there are some micronutrients that deserve extra attention.
Calcium
Calcium is an important mineral for healthy bones and teeth, muscle development, heart health, and blood flow. The calcium intake amount for pregnant women is around 1,000 -1,300 mg/day. If your body does not have enough calcium, it will start extracting the needed calcium from your bones. Thus, it is very crucial to ensure you have a calcium-rich diet. You can find calcium in dark leafy vegetables, dairy products, beans, salmon, and sardines.
Iron
Iron is an important component of red blood cells, which are essential for blood creation. During pregnancy, your blood volume increases by 50%, which calls for the additional need for iron. Iron deficiency puts you at a higher risk for anemia. The required amount of iron for pregnant women is 27mg per day. Iron comes in two forms: Non-heme iron (ferric iron) and heme iron (ferrous iron). The non-heme iron comes from plant-based sources like lentils, spinach, white beans, etc. On the other hand, heme iron comes from animal-based sources like beef, sardines, oysters, etc.
Folate
Folate or vitamin B9 is an essential micronutrient for healthy brain development, proper genetic development, and DNA/RNA production. Recommended daily intake requirement for folate is 600-800 mcg/day during pregnancy. Some of the good sources of dietary folate are chickpeas, asparagus, beef liver, lentils, and leafy greens. Make sure to include this important nutrient into your diet while you are pregnant.
Choline
Choline is key for fetal development, particularly for brain development. Moreover, it protects the baby against neural tube defects. Pregnant women require a dietary choline intake of 550 mg/day. You can incorporate choline into your diet with foods like salmon, beef liver, egg yolks, cod, and chickpeas.
Vitamins
Some of the most crucial vitamins needed for a healthy pregnancy include vitamin A, vitamin D, and vitamin B12. Vitamin A is important for normal brain development, immune system function, healthy mucus membranes, and healthy skin and eyes. You should intake about 750-770 mcg/day of vitamin A. Talking about vitamin D; it is needed for a healthy immune system, bone growth, and cell division. Women need vitamin D between 50-80 ng/mL. Vitamin B12 helps in the synthesis and methylation of DNA. It plays a vital role in cells' energy production and the development of the central nervous system.
Pregnacare Plus: Ultimate Supplement For Complete Nutrition
Often, the food you eat fails to fulfill your daily nutrient requirement. That's when experts recommend prenatal supplements to help pregnant women meet their nutrient needs. One of the best multivitamin supplements is Vitabiotics Pregnacare Plus. Formulated by experts for moms-to-be, it provides comprehensive nutritional support with 19 nutrients and a special Omega-3 capsule containing 300mg DHA.
Pregnacare provides added reassurance by including the recommended intake of essential nutrients like folic acid and vitamin D. It means you won't have to worry about going after separate supplements because you get all-in-one. As already discussed, DHA is important for brain and eye development. With this multivitamin supplement, you can rest assured that your body has an adequate amount of DHA.
By providing optimum nutrition, the supplement promotes healthy pregnancy. There is no need to run to the pharmacy store to buy this supplement because you can order it online from ePharmaCy. The online pharmacy brings you the comfort of buying your essential non-prescription goods online at the best market price. So, visit the website right away to get what you need!
Closing Words
Pregnancy comes with tremendous responsibility, and you can't fall short of it. Make sure to follow the above-mentioned recommendations for the healthy development of your baby. Also, avoid unhealthy practices that can harm the mother as well as the baby.