The important nutrients that you should include in your diet when you are pregnant would be calcium, iron, folic acid and omega – 3. This is important for the unborn baby as the daily nutrients will provide him the much needed nourishment to be born healthy and perfect.
The Omega – 3 is very important for the development of the brain and eyes of the baby. If your child gets the required amount of Omega – 3 then he/she will have better visual acuity and longer attention span than the other kids.
Pregnant mother should have the optimum dosage of Omega – 3 as it helps to eliminate the risks of preterm labor and postpartum depression. The most important source of Omega – 3 is fish. But always remember that certain fishes contain a high level of mercury and too much of that can cause nerve damage in the baby.
There are many fishes which are safe to eat during pregnancy but the most notable among them are wild salmon, sardines, anchovies, tilapia, catfish and crawfish. Apart from this, you must add folic acid to your diet as this will reduce the risk of a baby being born with spina bifida.
The ideal consumption of folic acid for women should be 400mg before getting pregnant and 600mg during pregnancy. The green leafy vegetables and the citrus fruit are high in folic acid content.
Calcium is important for the healthy bones and for the proper functioning of the nerves. If you do not take enough calcium then a major risk is always there that the unborn baby will take the required calcium from your bones and in the process make you weak.
Contrary to popular belief, milk and other dairy products are not a healthy option when you are thinking of increasing the calcium level in your body. You should try to get the calcium from plant based sources. The vegetables which are rich in calcium include broccoli, cabbage, kale and spinach. The other important nutrient is iron which a pregnant woman can get from lean meats, bean and poultry.
Protein is very important for the development of the baby’s organs, muscles, fingers and toes. There should be a protein rich diet for the benefit of the pregnant woman and her child. The main sources of protein are poultry, fish and lean meats. So in the end we can safely say that an ideal diet for a pregnant woman should contain folic acid, iron, protein, calcium and omega – 3.