Calcium is an important nutrient for building strong bones and teeth. The American College of Obstetricians and Gynecologists recommends 1,000 milligrams of calcium per day for pregnant and breastfeeding women. As for women 19 years of age or younger, they need 1,300 milligrams of calcium per day. Eat or drink four servings of dairy products or calcium-rich foods to get the recommended amount of calcium. Dietary sources of calcium include dairy products, leafy green vegetables, fortified cereals, bread, fish, fortified orange juices, almonds, and sesame seeds.
Foods rich in folic acid
Folic acid is one of the essential vitamins that the body needs during pregnancy. Pregnant women are recommended to take 400 micrograms of folic acid daily to avoid neural tube defects. Some women are at increased risk of having a baby with a neural tube defect, especially women who have a family history of spina bifida and women who take antiepileptic drugs. Foods rich in folic acid include lentils, beans, and green leafy vegetables such as spinach, lettuce, and broccoli, as well as citrus fruits and nuts.
Salmon is a good source of omega-3, which is important for the health of the fetus’s brain and eyes. Salmon is also a good source of protein and B vitamins, in addition to being relatively low in mercury compared to other fish, as grilled or marinated salmon can be eaten once a week.
Eggs are a good source of protein that provides the amino acids that the mother and baby need. Eggs contain more than a dozen vitamins and minerals, including choline, which is important for the health and development of the fetus’s brain. However, it is advised not to eat raw eggs during pregnancy.
Eating whole grains during pregnancy helps to meet the increased calorie requirements, especially in the second and third trimesters, as whole grains contain fiber, vitamins, and plant compounds, and oats and quinoa contain a good amount of protein important during pregnancy, in addition, grains Whole foods are a rich source of B vitamins and magnesium, which are lacking in pregnant women’s meals with these important nutrients.
- ^ a b “Pregnancy: Nutrition”, my.clevelandclinic.org, Retrieved 11-4-2019.
- ^ a b “6 Must-Eat Foods for Pregnancy”, www.webmd.com, Retrieved 11-4-2019.
- ↑ Adda Bjarnadottir, MS (17-7-2018), “by Adda Bjarnadottir, MS on July 17, 2018”, www.healthline.com, Retrieved 11-4-2019.
Pregnant woman foods