05 Aug
Did You Know
Folic acid is a B-vitamin that is important for all women before and during pregnancy as it helps in spine & brain development of the baby.
For a healthy pregnancy, a Folic acid supplement is recommended both before you become pregnant & for the first 12 weeks of pregnancy.
SOME CRUCIAL NUTRIENTS:FOLLOWING ARE SOME OF THE KEY NUTRIENTS THAT YOU NEED TO PAY SPECIAL ATTENTION IN YOUR PRE PREGNANCY DIET
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Nutrients
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Function
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Sources
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Folic Acid
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Key role in cell growth and development, especially important during first 12 weeks of pregnancy – to protect baby against neural tube defects |
Dals and pulses, tomatoes, green leafy vegetables, citrus fruits and juices, fortified cereals |
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Iron
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Helps prevent iron deficiency anemia and protect against infections | Liver, egg yolk, mutton etc. Sea foods like shrimps, scallops, crab, oysters. Green leafy vegetables like amaranth, cauliflower greens, colocasia leaves (arbi leaves) and garden cress seeds (halim/aliv), til seeds, bengal gram etc. |
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Zinc
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Critical role in cell reproduction, promotes tissue growth & repair, strengthens immune system | Oyster, crab, shell fish, milk, yogurt, eggs, wheat bran, nuts, beans, peas, lentils |
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Calcium
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Builds and maintains strong bones & teeth, helps in healthy function of heart, muscle & nerves | Milk and milk products like curd, cheese etc., ragi, soya bean, til seeds, sunflower seeds, green leafy vegetable etc. |
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Vitamin D
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Helps in absorption of calcium, required for bone growth & development | Fortified milk and milk products, fish and eggs |
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Omega 3 fatty acids
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Plays a crucial role in brain function, promotes normal growth & development & may improve pregnancy outcomes. Docosahexaenoic acid (DHA) is a primary structural component of all cells, particularly in the brain and retina (eye). It supports brain development and function, boosts learning and memory, helps in baby’s vision and builds a better immunity. | Cold water fish e.g. salmon, tuna, sardines; flax seeds, walnuts, canola oil, soyabean oil etc. |
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