Important Nutrients During Pregnancy

Now that you’re pregnant, you need a lot of essential nutrients for you and your growing baby. It can be confusing for you to keep a track of which ones are the most important and how to incorporate them in your daily diet.

There’s no magic formula for a nutritious pregnancy diet. In fact, during pregnancy, the basic principles of eating healthy remain the same – a balanced diet with whole grains, fruits and vegetables, good amount of proteins and healthy fats and make sure you even drink plenty of water.

However, there are a few nutrients that deserve special attention in your pregnancy diet. Here are a few that top the list:

Folic acid (Vitamin B9)

Folic acid is a pregnancy superhero! Right from the start, during the early development of your little one, and throughout your pregnancy folic acid is beneficial.

Folic acid is crucial in helping to prevent neural tube defects, serious abnormalities of the brain and spinal cord. You may be recommended to take approximately 500 micrograms of folic acid per day.

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Importance of Probiotics and Prebiotics in the Pregnancy Diet

Introduction

A healthy pregnancy mostly depends on your diet during pregnancy. A balanced diet rich in natural foods that include probiotics and prebiotics allows you to stay healthy and fit. These components help in digesting and distributing the nutrients of the food throughout the body. Probiotics and prebiotics obtained either from supplements or from natural food sources are considered to be safe during pregnancy. But consulting a doctor is always a nice idea before taking any kinds of supplements.

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Probiotics and Prebiotics

Commonly known as good bacteria, probiotics are live microorganisms that are present in the intestine naturally. These good bacteria help in breaking down the food that we eat and help in providing energy to the cells. Whereas,  prebiotics are food components which are not digested by our body, but they stimulate the growth of the friendly bacteria.

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Benefits of Probiotics during Pregnancy

During pregnancy, women have to go through a variety of discomforts which may occur frequently or may be severe. Stomach upset, stomach cramp, bloating and constipation are some of the common conditions that occur in pregnant women. Intake of probiotics directly from food or through supplements gives you relief from these problems. Below are a few of the benefits of probiotics:

  • Helps in making your digestive system healthier so that it works more effectively
  • Prevents diarrhoea due to infections and antibiotics
  • Makes the immune systems of mother and baby strong
  • Gives you relief from inflammatory bowel disease and irritable bowel syndrome
  • Maintains urinary health
  • Prevents premature birth due to infections in your birth canal
  • Helps in treating food allergies, atopic dermatitis and eczema in babies
  • Aids mental health and brain function
  • Helps in keeping cholesterol level balanced

Foods containing Probiotics

Probiotics are available in a variety of foods which include :

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  • Yogurt
  • Lassi
  • Dosa
  • Idli
  • Dhokla
  • Uttapam
  • Bhatura
  • Kulcha
  • Paneer
  • Fermented bamboo shoot

Foods containing Prebiotics

Here is a list of some foods containing prebiotics:

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  • Oats
  • Barley
  • Unrefined wheat
  • Soya beans
  • Onions
  • Garlic
  • Kiwis
  • Oranges

Conclusion:

Eating a healthy diet enriched with a variety of nutrients along with probiotics and prebiotics is essential for a healthy pregnancy. It will not only help you to stay fit and healthy but will also enable your baby to have a healthy development.

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