Published : 13/03/2024
Last updated: 21/04/2024
Mother’s Nutritional Center
Required nutrients in Pregnancy diet / breastfeeding diet
Fruits and Vegetables are multivitamins of mother nature, containing an array of vitamins, minerals, and antioxidants, required for overall well-being and a healthy life.
During pregnancy and breastfeeding some of these key nutrients are needed to nourish the mother, to maintain their energetic best, and helps with proper growth and development of the baby.
FOLATE / FOLIC ACID (Vitamin B9)
Folate is the architect of baby’s brain and spinal cord. Folate is natural vitamin B9 that ensures these organs are properly developed during the early stages of pregnancy. Leafy green fresh vegetables and fresh fruits are all folate champions.
Folic acid is the synthetic version of vitamin B9, used in supplements. Folic acid is more readily absorbed by the body than natural folate.
PROTEIN
The block that builds life! Crucial for growth and repair of tissue for both mother and baby. Lean meats, poultry, eggs, fish, beans and nuts are all powerhouses of protein.
CALCIUM
The builder of strong bones and teeth for baby and mother. Diary products, yoghurt and fortified foods like tofu are incredible sources.
IRON
The Carriers of Oxygen: they are the key ingredient that help in the formation of Red Blood Cell. Increase in iron intake causes increased level of oxygen supply, keeping up a mothers energy and making them feel less tired. Lean Meat, poultry, eggs, fish, beans and iron fortified cereal are all rich iron allies!
POTASSIUM
Helps maintain blood pressure and muscle function. Bananas, avocados, sweet potatoes and leafy green vegetables are powerhouses for potassium.
PHOSPHORUS
Works alongside calcium for strong bones and teeth. Dairy products, meat, poultry, fish and whole grain are all phosphorus sources.
MAGNESIUM
Supports muscle and nerve function and helps in regulating blood pressure. Leafy Green vegetables, nuts, beans, lentils, and whole grains are excellent sources of magnesium.
CHOLINE
A Brain Booster! It plays a vital role in baby’s memory and learning development. Eggs are a great source of choline, along with liver and certain varieties of fish.
SELENIUM
Selenium packs a good punch. It is specially important for thyroid gland functions which is important for metabolism and energy level maintenance. It also helps maintain cell growth, immunity functions and is an antioxidant. Salmon, tuna, sardines, shrimp, Brazil nuts, lean meat, eggs are good choices for Selenium.
IODINE
The unsung hero that helps keep healthy functions of thyroid for both mother and baby. Seaweed, iodized salt, dairy products and some canned fish are good sources of iodine.
OMEGA-3 FATTY ACID
The Superstar fats! these contribute to the development of baby’s eye and brain. Walnuts, Fatty fish like Salmon and sardines are all enriched with Omega-3.
VITAMIN A (from Beta-Carotene)
A Superstar that helps in development of healthy vision and cell growth in baby. Brightly colored fruits and vegetables like carrots, sweet potatoes, mangoes, cantaloupe, and brocolli are packed with beta-carotene.
VITAMIN C
The cheerleader for the immune system. Required for collagen production, that promotes healthy skin, healing of wounds and fighting off infections throughout pregnancy and breastfeeding. Citrus fruits such as oranges, grapefruits, strawberries are brimming with vitamin C.
VITAMIN D
The Sunshine Vitamin that helps absorb calcium for stronger bones. Salmon, eggs, and fortified milk are all good sources of vitamin D.
VITAMIN E
The baby builder bodyguard. It acts as an antioxidant, safeguarding and maintaining a mother’s immune system.
Vitamin E contributes to the production of red blood cell, thus maintaining proper oxygen supply for the baby and the mother.
It also has the ability to promote healthy cell growth, crucial for baby’s development. Almond, Avocado, Sunflower seeds, peanut, spinach, kale and olive oil all are great sources of Vitamin E
VITAMIN B12
A vital vitamin that supports mother’s nervous system function and red blood cell formation. Lean meats, eggs, fish, poultry and fortified cereals are all good sources of vitamin B12.
VITAMIN B6
Plays a crucial role in energy production, formation of red blood cell, and mood regulation. Chicken, fish, chickpeas potatoes and bananas are good sources of vitamin B6.
RIBOFLAVIN (Vitamin B2)
This B vitamin type helps in producing energy and helps mothers body use other nutrients effectively. Eggs, dairy products, and lean meats are all good sources of riboflavin.
VITAMIN K
An essential vitamin that prevents blood clotting and bone health for both mother and baby. Leafy green vegetables such as spinach, kale, swiss chard are great sources for vitamin K.
MONOUNSATURATED FATS (MUFAs)
MUFAs are like the workers behind the scenes, who never see the lime light. They are exceptionally good sources of sustained energy. for a new mothers hard working body. Helps in baby’s cell growth. Keeps the heart healthy.
Incredible absorbers of essential vitamins like A, D, E and K. Fatty fish like salmon, tuna, sardines are great sources, additionally avocado, almonds, olive oils contain MUFAs as well.
NATURAL SUGAR
Found in fruits and vegetables and a few diary products are a great source of readily available energy. Helps provide glucose, which is essential to help optimize brain functions. Here are some of the best recommendations of natural sugars berries, apples, grapefruit, dates, figs, bananas and yoghurt.
These nutrients can be mixed with a lot of recipes. So try out a variety of fruits and vegetables through out your pregnancy journey, to ensure that you are covering all nutrients [1]. Do consult a doctor for a diet plan, to make sure you and your baby are meeting all the requirements.
