About every minute in India 49 babies are born. The immense joy of becoming a mother comes with a set of responsibilities and a promise of a healthy lifestyle. Being pregnant causes physical and hormonal changes in the body. So you will need increased nutrients for you and your baby. Nutrients are required not only during your pregnancy but also during your preconception period and after giving birth. A healthy balanced diet with your multivitamins is a must because what you eat becomes the main source of nourishment for the baby.
Women who are trying to conceive and who are pregnant must take prenatal vitamins. Prenatal vitamins help in providing a mother with all the nutrients so that the baby gets a healthy and nourishing environment to grow in.
So let’s look into some key nutrients that are required during prenatal pregnancy:
- Folic acid:
Folic acid can prevent congenital disabilities that affect the baby’s brain and spinal cord. It helps in lowering the risk of neural tube defects and is vital for the production of protein and blood. It can be found in leafy greens, oranges, legumes, liver, and nuts.
Even though you can get folic acid from food, it’s a good idea to take a supplement to fulfill all requirements.
Calcium is also important for a pregnant woman. It can help prevent you from losing your bone density and the baby uses calcium to develop strong bones and teeth. The main sources of calcium are milk, sardines, cheese, and yogurt.
Iodine is vital for healthy thyroid function during pregnancy. Iodine deficiency can be dangerous as it can cause: Deafness, Stunted physical growth, Miscarriage, and Stillbirth
It helps deliver oxygen to the baby through red blood cells. Good iron sources include dried beans, iron-fortified cereals, lean red meat, and peas.
- Omega-3 fatty acids:
DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) are two fatty acids that help lower the risk of preterm birth and of having a baby with low birth weight. The best sources of omega-3 fatty acids are fatty fish and nuts.
Choline helps in the healthy growth of a baby’s brain. Our bodies are capable of producing choline, but it is best to get it from food. Rich sources include beef, pork, chicken, fish, and eggs.
- Vitamin A:
It improves eyesight and bone growth. Main sources of vitamin A include leafy greens, carrots, and sweet potatoes.
- Vitamin B6:
It helps your body to use protein, fat, and carbohydrates and helps the formation of red blood cells. Vitamin B6 can be abundantly found in pork, beef, bananas, liver, and whole grain cereals.
- Vitamin B12:
It helps in maintaining your nervous system. Good sources of Vitamin B12 are fish, milk, meat, and poultry.
- Vitamin D:
It helps in the absorption of calcium that helps in baby’s development of bones. Main sources of vitamin D include sunlight, salmon, and fortified milk.
Being a mother it is natural that you might think about your baby 24/7. Here is a Checklist to put mothers at a little ease
- Consult a Gynace and make sure it is a healthy pregnancy.
- Get your diet planned, and full of nutrition.
- Drink plenty of water and stay hydrated.
- Exercise regularly, light exercise suggested by a physician or a doctor is healthy.
- Quit Smoking and Drinking.
- Avoid seafood, unless your doctor suggests otherwise.
- Include Folic acid in your diet.
- During your first trimester you will experience morning sickness and exhaustion, so get a good amount of rest.
- The second Trimester officially begins when you are 14 weeks pregnant.
- The happy news about your second trimester is that you will have less morning sickness and you won’t feel as exhausted as in the first trimester.
- In the second trimester, your baby bump will start growing so make sure to wear comfortable clothing.
- Get yourself massages with skincare oils and moisturizing balm that might help relieve the itchy sensation caused by pregnancy.
- Keep going to your doctor regularly to make sure the pregnancy is going smooth and healthy.
- Don’t forget to take your nutritional supplements.
- If you are working you can apply for maternity leave in your 5th or 6th month.
- By the Third trimester, your baby bump will grow bigger every day, which means it will increase your appetite. You can stock up on your healthy munching options.
- During your third trimester, you will notice swelling in your leg that might cause pain. You can get feet rubs with balm and oils to help relieve it.
- Go doctor appointments regularly and make sure that your BP and sugar level are in check.
- Make sure you are taking your multivitamins and nutritional supplements regularly.
- Get ready with your hospital bag and pre-register the hospital you have chosen, so it becomes easier for you.
- You might experience false labour pains, which are mild contractions that happen before you go into labour.
- Now get ready for the good news – The arrival of the newborn!
The joy of seeing your baby and holding him/her in your arms is on the top cloud. Your pregnancy gives you a new life to step into. Your body has done an amazing job by giving birth to other human being but it does take a toll on energy and nutrition levels.
After giving birth several nutrients level deplete in your body like calcium, fatty acids, iron, folate, Vitamin D, and selenium.
So your body needs to replenish these nutrients. If you are breastfeeding your little one then the daily requirement of nutrition is even higher than it was in pregnancy.
During the lactating period, DHA (docosahexaenoic acid), iodine, choline, vitamin A, B12, B2, B1, B6 and D play a key role in making milk.
Other than these you also need:
- Protein: It helps your body recover from childbirth and gives you energy. Rich sources of protein include tofu, soy products, beans, lean meat and eggs.
- Calcium: It helps in building your strength and may also help in replenishing your calcium levels after breastfeeding. It can be found in milk, sardines, cheese and yogurt.
- Iron: It helps in the production of new blood cells which is vital after you have lost significant blood during childbirth. It is abundant in dried beans, iron-fortified cereals, lean red meat and peas.
Postnatal Vitamins help you in replenish all the required nutrients and they are beneficial for other aspects also like hair loss, mental health and skincare.
- Hair loss: Postpartum hair loss is very common in women, the main reason behind it is hormonal changes and is usually temporary. Nutrients like Vitamin D, zinc and iron play vital roles in hair growth, so make sure your supplements have these.
- Mental health: As many as 70% of women experience baby blues or postpartum depression after giving birth. Research shows that certain nutrients like Vitamin B6, Vitamin D and omega-3 fatty acids help reduce the risk of Postpartum Depression.
Even though studies suggest that optimal nutrition levels help reduce the risk of postpartum depression and support general mood, we suggest you consult a professional doctor in this case.
A mother is a great influence in her child’s life, so leading a healthy lifestyle will give your child a healthy lifestyle. We greatly care for you and your health, so we suggest Ridomaxx multivitamins for women that helps you improve your immunity and strength.