8 Vitamins and nutrition in pregnancy

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Congratulations mother of her pregnancy, is certainly beautiful gift we should be pleased with either. One act of gratitude is to keep always healthy pregnancy, both the mother and the baby. One way is by observing the nutrition of pregnant women so that we can always fulfill every day.
Pregnant Women
Nutrition for pregnant women would be met by consuming foods that are good for pregnant women, regarding ii already discussed in the article entitled Food Healthy Pregnancy. There was already described, but limited to the types of foods that are good for pregnant women. Well in this article we will discuss further any components that are important nutrients for pregnant women, including how many daily needs, and a source of nutritious food for pregnant women.

Pregnancy Nutrition Needs
It becomes difficult if the nutritional needs of pregnant women are met every day or not, it is certain is that every pregnant woman requires an additional 300 calories compared to before pregnancy, in addition, it is important to get the proper vitamins and minerals. Here is what nutrients are needed the mother during pregnancy, whether the first trimester, second, and third:

1 | Zinc
Pregnant women need zinc (zinc) sebanayak 11 ug per day. Zinc is an essential nutrient because it can reduce the risk of premature birth, low birth weight and prolonged labor (childbirth old). Some examples of foods that are rich sources of zinc are nuts-kadangan containing about 1.8 ug zinc for every half cup.

2 | Folic acid
Pregnant women need 400-600 mcg of folic acid per day. Folic acid is a nutrient required for pregnant women, because it is very important to prevent or reduce the risk of birth defects. There are many sources of folic acid, such as spinach, asparagus and citrus fruits.

3 | Beta carotene
Necessary as 7,700 IU of beta-carotene per day. These nutrients promote skin health and eyesight. Plus, boost the immune system. It is also important for the development of cell and gene. Potato contains about 50,000 IU of beta-carotene in one cup!

4 | Calcium
Pregnant women need 1,000 mg calcium per day. Getting enough calcium can reduce the severity and lower the overall risk of preeclampsia, low birth weight and premature birth. Calcium can be obtained from milk and its products. In one cup of yogurt contains 450 mg of calcium.

5 | Protein
Is not foreign, that protein is an important nutrient for pregnant women, needed as much as 60 to 70 g of protein per day. Your body needs more protein during pregnancy to help the fetus grow and ensure hormones and muscles of the baby is developing properly. Examples of foods rich in protein include lean beef, eggs, or chicken.

6 | DHA
Pregnant women need 450 mg of DHA per day. These nutrients are associated with higher IQs, more advanced motor skills, and emotional and neurological problems are fewer. High levels of DHA in newborns will support babies with normal birth weight. DHA-rich food sources such as fish and fish oil gradually.

7 | Iron
Pregnant women need about 27 mg of iron per day. Iron deficiency can impair the growth of babies and increase the risk of hypertension, eclampsia, premature birth, and low birth weight. A bowl of fortified cereal, containing 10 mg of iron other sources of iron are green vegetables, diging, and others.

8 | Vitamin D
Required 200 IU of vitamin D per day during pregnancy. Vitamin D can help improve blood circulation in the placenta and aids in the absorption calsium. For one cup of orange juice gives 50 IU of vitamin D.

Choose Healthy Foods During Pregnancy
That was the nutrients pregnant women are important and some examples of foods that contain these nutrients. Well, in order to facilitate mothers in regulating the daily menu, the following checklist can daily use so that the nutritional needs of the mother during pregnancy is nothing to miss.
  • Vitamin Supplements for Pregnancy (Prenatal Vitamins)
  • Nuts (6 servings or more), for example: brown rice, rice, wheat bread, whole grain cereals, whole wheat pasta, beans, lentils, peanuts, peas.
  • Calcium (4 servings), for example: milk, cheese, yoghurt, sesame seeds, calcium-fortified juice, canned salmon with bones, tofu.
  • Vegetables and Fruits (3-4 servings), for example: spinach, kale, lettuce, broccoli, red peppers, carrots, sweet potatoes, apricots, mango, melon, papaya.
  • Vitamin C (3 servings), for example: orange, kiwi, strawberry, blackberry, raspberry, mango, papaya, melon, spinach, peppers, broccoli, cauliflower, tomatoes, avocado.
  • Protein (3 servings), for example: poultry, beef, lamb, low-mercury fish and seafood, eggs enriched with DHA, cheese, yogurt, nuts, peanut butter, tofu, soy.
  • Iron (3 servings), for example: beef, duck, sardines, spinach, dried fruits, nuts, soy products, pumpkin seeds.
  • Other Vegetables and Fruits (1-2 servings), for example: beans, mushrooms, corn, potatoes, apples, pears, bananas, cherries, blueberries, avocado.
  • Fat (approx 4 servings), for example: peanut butter, avocado, sour cream, cream cheese, cream, salad dressings, oils, butter, mayonnaise.
Avoid Abstinence Food During Pregnancy
If the mother noticed there is one type of food that contain some nutrients above, so please chooses select what food the mother like as long as it meets the daily nutrition for pregnant women.

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