Most of us ignore the fact of complete nutrition and its importance in a longer-run. It is witnessed that ladies with a proper diet since childhood have better immune systems and a healthier pregnancy than those with an unhealthy lifestyle and diet habits. Food habits become a part of you since younger days and continue to be a part of your lifestyle until the end. Most of us women do not care about what they are eating until they don’t have a reason to watch what they are eating. Pregnancy is a significant phase that women undergo, and it is essential for them to have a diet, which is beneficial for the baby’s growth in the womb. However, diet imbalances start at a young age, which can have adverse effects later on. One crucial dietary tip for women is to have folic acid as a part of their diet to avoid problems like low blood pressure, anaemia, and liver diseases. Also, women with high folic acid intake in their diet have fewer chances of having a miscarriage.
Folic Acid Benefits
Nutrients such as folic acid, iron, vitamin D, vitamin B12, calcium are essential for women. Folic acid reduces the risk of heart-related diseases and Alzheimer’s. The need for folic acid increases during pregnancy. It protects against problems related to neural tube in the infant at birth. Lentils, peas, broccoli, green leafy vegetables are good sources of folic acid. By taking folic acid regularly during pregnancy, both mother and infant stay healthy. Studies show that if women take folic acid before pregnancy and during pregnancy as needed by the body, about 70 per cent of neural tube defects can be avoided.
Also Read: Signs of Pregnancy in Breastfeeding Mothers
Following are some important dietary tips for women to have a healthy pregnancy:
Calcium is important
Calcium is found in abundance in fish, nuts, soybean, pulses, milk and things made from milk - curd and cheese. An average glass of milk contains around 300 mg of calcium. Phosphorus and vitamin D are also needed for absorption of calcium in the body. One should take a calcium-rich diet which contains phosphorus to avoid the need of having supplements in a longer run. Apart from taking a calcium-rice food, vitamin D is also essential for the strengthening of bones. One can get vitamin D by taking morning sunlight at regular intervals. After the age of 45, women undergo menopause, increasing the need for calcium and vitamin D in their body. Lack of calcium increases the risk of osteoporosis. Therefore, with the advice of the doctor, calcium and vitamin D tablets should be taken by women nearing menopause.
Have an iron-rich diet
Indian women are often at risk of iron deficiency. Most iron is destroyed in foods when cooked on a stove. Therefore, add amla, tomatoes, beetroot and green leafy vegetables regularly to the diet. Vitamin C is essential for iron absorption. So take vitamins containing fruits and vegetables such as orange, lemon, tomatoes, papaya etc.
Also Read: Best Foods To Eat And Avoid During Pregnancy
Exercise Regularly
Women should be aware of the changes in the body and should keep a check on their weight. Exercise for half an hour daily. Do not skip breakfast ever as it enhances metabolism. When physical activity is reduced, there are chances for women to suffering from back and joint pain, especially during pregnancy.
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