There are a few nutrients that are particularly important during pregnancy. In this section, we’ll talk about some of the most important nutrients for pregnant women, and how to make sure you’re getting enough of them.
Here’s a look at some of the key nutrients you need, and where you can find them.
Why Folic acid is important for the development of the neural tube
Folic acid is a water-soluble vitamin and it is mainly found in leafy green vegetables and fruits. It is important for pregnant women because it helps to form the neural tube. This is the part of the baby’s brain and spinal cord that develops in the first 28 days of pregnancy.
A pregnant woman should take a daily supplement of 400 micrograms (0.4 milligrams) of folic acid, starting from the time she stops using contraception until she is 12 weeks pregnant. You can also get folic acid by eating foods that are fortified with it, such as cereals and breads.
How Iodine is necessary for fetal brain development
Iodine is a mineral that is found in food, and it is also added to table salt. It is necessary for the development of the baby’s brain. Pregnant women need 220 micrograms of iodine per day.
The best way to get iodine is by eating iodized salt. You can also get iodine by eating seafood, such as shrimp, crab, and cod.
How much Protein do you need during pregnancy
Protein is an important nutrient for pregnant women. You need protein to help your baby’s cells grow and develop. Pregnant women need about 70 grams of protein per day.
You can get protein from a variety of sources, such as meat, poultry, fish, eggs, milk, and beans.
What are the benefits of Omega-3 fatty acids
Omega-3 fatty acids are a type of fat that is found in fish, such as salmon and tuna. They are also found in flaxseed, canola oil, and soybean oil. Omega-3 fatty acids are important for the development of the baby’s brain and eyes.
Pregnant women should eat two servings of fish per week. If you don’t eat fish, you can get omega-3 fatty acids from flaxseed or a supplement.
How much Calcium do you need during pregnancy
Calcium is a mineral that is found in milk, cheese, and yogurt. It is important for the development of the baby’s bones and teeth. Pregnant women need about 1,000 milligrams of calcium per day.
You can get calcium from a variety of sources, such as milk, cheese, yogurt, and leafy green vegetables.
What are the benefits of Iron for pregnant women
Iron is a mineral that is found in food, and it is also added to table salt. It is important for the development of the baby’s brain and nervous system. Pregnant women need 30 milligrams of iron per day.
You can get iron from a variety of sources, such as meat, poultry, fish, beans, and leafy green vegetables.
The benefits of Vitamin C for pregnant women
Vitamin C is a water-soluble vitamin and it is found in citrus fruits, such as oranges and grapefruits. It is important for the development of the baby’s bones and teeth. Pregnant women need 85 milligrams of vitamin C per day.
You can get vitamin C from a variety of sources, such as oranges, grapefruits, strawberries, and broccoli.
low carb diet for pregnancy
Example of a low carb diet recipe.
Ingredients:
- 5-6 oz cooked protein (chicken, fish, tofu, etc.)
- 1 cup vegetables (leafy greens, broccoli, cauliflower, etc.)
- 1/2 cup fruit (berries, apple slices, kiwi, etc.)
- 1 tbsp healthy fat ( nuts, seeds, avocado, olive oil, etc.)
- 1/2 cup complex carbohydrate (quinoa, sweet potato, brown rice, etc.)
- 1 cup water or unsweetened beverage
Instructions:
1. Fill your plate with half vegetables, a quarter protein and a quarter carbohydrates.
2. Add healthy fats and fruit to your liking.
3. Drink water or unsweetened beverage with your meal.