NUTRITIONAL VALUE
Having a balanced and a nutritious diet is very important during pregnancy as it helps in the proper growth and development of the baby. At times due to lack of proper information and guidance women fail to incorporate the essential nutrients such as Folic acid, iron, Calcium and Vitamin D in their diet which leads to certain complications. Below is the list of essential nutrients along with their benefits during pregnancy.
FOLIC ACID
Folic acid is one of the most essential nutrients during pregnancy, since it plays an important role in the production of red blood cells and baby's brain and spinal cord development. It is recommended to get 400mg of folate during pregnancy.
OMEGA 3(Fatty Acids)
These healthy fats help in reducing blood pressure and inflammation. It is necessary to intake healthy fats as it helps develop and sustain the growth of baby's heart, immune system, brain and eyes. It is recommended to have 650mg of omega 3 fatty acid per day (with 350mg of DHA).
IRON
Increasing the iron intake is very important as it helps red blood cells deliver oxygen to the baby. Getting tired and feeling out of energy during pregnancy is very common thus increasing the iron take will help in reducing it. During pregnancy 27mg of iron is needed.
VITAMIN B6
Vitamin B6 is considered to be a very important nutrient for developing baby's brain and nervous system. It even helps in reducing the morning sickness especially during the first trimester. It is advised to have 2mg of vitamin B6 per day.
CALCIUM
Calcium is one of the most abundant mineral in the body with 99% stored in the bones and teeth. Having calcium rich food during pregnancy helps in developing bones and teeth of the baby. It is recommended to have 1000mg per day.
FIBRE
Fibre rich food is really beneficially during pregnancy as it helps in regulating the blood sugar levels and prevent gestational diabetes.Not only this, it even helps in lowering the risk of high blood pressure. It is recommended to have 30-35gm.
List Of Nutritious Food Items
Benefits Of Desi Ingredients
During pregnancy healthy eating habits become a primary concern not just for the baby's growth but also for the mothers well being. a women's body undergoes a lot of changed at physical, emotional and mental levels. To cater to these changes, making alteration in the diet and eating habits is of utmost importance.
DESI GHEE
As per the Indian culture Desi ghee consumption of desi ghee is considered beneficial during pregnancy. Expecting women are fed with Ladoos and Panjiri loaded with ghee as it is a belief that it provides nourishment to the baby.
Ghee promotes better digestion, boosts overall immunity and helps with the flow of breast milk.
CARDAMOM(Elichi)
Women suffering from Anaemia should incorporate cardamom in their diet. It helps to prevent blood clots during pregnancy. Including cardamom in daily diet helps in fighting various diseases.
CUMIN SEEDS
Jeera is on of the most common ingredient that is used in a North-Indian household. It helps in promoting breast milk output, helps in reducing indigestion, improves immunity and protects from common cold, asthma and skin allergies.
FENNEL SEEDS(SAUNF)
Fennel seeds helps in preventing heartburn, acidity, loss of appetite and bloating during pregnancy. Post delivery it helps in increasing the breastmilk output.
CURRY POWDER
During pregnancy women need foods rich in Folic acid, Vitamin E, Omega-3 and supplementing the diet by adding curry powder can prevent Anaemia, contribute to the red blood cell growth and help with baby's brain development.
BLACK PEPPER
Black pepper is rich in chromium and during pregnancy women need a chromium rich diet. Pepper is rich in chromium and it helps in fighting raised cholesterol and blood sugar levels.