Food is essential to ensure the health of the mother and baby over the months
During pregnancy, it is essential to maintain a balanced diet. This is because it is necessary to guarantee all the nutrients necessary for the development of the baby and the health of the mother. Next, nutritionist Daniela Cyrulin suggests some foods and nutrients that should be incorporated into the mother-to-be’s menu. However, remember that it is important to consult a doctor before making any changes in food.
1. Proteins
They ensure the growth, development of the baby and the formation of the placenta, amniotic fluid and uterus enlargement. In addition, proteins are rich in iron, B vitamins and phosphorus.
Where to find: meat, egg whites, fish, chicken and pulses.
2. Calcium
Responsible for the formation of bones and teeth baby, in addition to maternal calcium replacement. Prevents the onset of high blood pressure at the end of pregnancy.
Where to find: milk and derivatives and dark green vegetables.
3. Iron
Prevents anemia and ensures oxygen delivery to the fetus and mother.
Where to find: egg yolk, meat, chicken, fish, beetroot, watercress.
4. Phosphorus and Vitamin D
They help in the use of calcium for the formation of bones and teeth and strengthening them.
Where to find: proteins and through sunbathing.
5. Folic acid
Its deficiency can cause malformation of the baby’s nervous system (mainly in the first trimester of gestation).
Where to find: spinach, broccoli, beans, citrus fruits and whole grain bread.
6. Vitamin C
Increases iron absorption and immunity against respiratory infections.
Where to find: citrus fruits.
7. Magnesium
It relaxes the musculature of the uterus and uterine arteries, avoiding untimely contractions and high blood pressure.
Where to find: proteins.
8. Copper
It helps to avoid anemia, in addition to being responsible for the formation of important elements of the baby’s neurological system.
Where to find: chocolate/cocoa.
9. Complex B
Acts in the growth of the brain and development of the neurological system.
Where to find: proteins.
10. Zinc
Increases the body’s defense against microbes.
Where to find: Zinc can be found, in small amounts, in foods such as liver, oysters, shellfish, beef, pork, lamb and poultry, milk, egg yolks, bread and whole grains.
11. Omega 3
It develops vision (formation of the retina), regulates pressure and helps to avoid postpartum depression.
Where to find: cold water fish such as salmon.
Source: Maxima
I am an experienced author and journalist with a passion for lifestyle journalism. I currently work for Buna Times, one of the leading news websites in the world. I specialize in writing stories about health, wellness, fashion, beauty, interior design, and more. My articles have been featured on major publications such as The Guardian and The Huffington Post.