Choosing your Dietary Supplements

Eating well is one of the best things you can do during pregnancy. However, along with a varied-balanced diet, you also need supplements, that too in the right quantity. So, through this article, let’s find out such essential supplements that will help you to handle extra demands of your body as your pregnancy progresses!

Folic acid - helps in preventing Spina Bifida which is a neural-tube defect that a baby might develop if the mother is deficient in folic acid. It can be found in the following foods; however, it is nearly impossible to get the amount of folic acid you need, from diet alone. So, it is recommended that you speak with your healthcare provider for a good supplement.

Fortified foods like bread and cereal
Dark, leafy green vegetables
Beans
Oranges

Iron: Volume of blood in your body increases when you are pregnant, largely to support your growing baby. Hence, you will need to up your iron reserves as it helps in oxygen transport and maintenance of the immune system. Iron can be found in the following foods:

Red meat
Poultry
Fish
Dried beans and grains
Eggs
Beets

A lot of women find that iron supplements make them very nauseous, but there are a couple of good iron supplements that may not cause as much nausea. Speak to your healthcare provider - they may help you find a good iron supplement or multivitamin that works best for you. WHO recommends 30-60 mg of iron and 0.4mg of folic acid daily; keep this in mind while planning your diet and choosing supplements.

Other key vitamins

Vitamin C	It can be found in citrus fruits, broccoli, strawberries and tomatoes. It helps in tissue repair and wound healing. Alongside, aids in better iron absorption.
Vitamin D	It helps in growing your baby’s bones and teeth, along with promoting a healthy skin and eyesight. Today, most people are deficient in vitamin D. Hence, it is recommended to get tested.
Vitamin B12	It helps in forming the baby’s nervous system and red blood cells. It is generally found in meat, chicken and fish. Therefore, vegetarians should take a supplement.
Vitamin B6	It helps in forming red blood cells. And is found in chicken, pork, beef and bananas.
Vitamin A	It is important for a healthy eyesight but too much intake can cause birth defects, so take the dosage as recommended by your doctor. It can be found in carrots, sweet potatoes, spinach, pumpkin and red bell peppers.
Calcium	It helps in strengthening your baby’s growing bones and teeth. It can be found in milk and other dairy products, broccoli, almonds and green leafy vegetables.
Iodine	It helps in brain development of your baby. It can be found in iodized salt, seafood and eggs.
Choline	It helps in your baby’s brain and spinal cord development. It is found in milk, eggs, chicken, beef and soy products.
Omega-3 fatty acids	These are very important for your child’s brain development, before and after birth. They are found mostly in fish but also in ground flaxseeds (add this to your cereal or oatmeal!), walnuts, kidney beans, spinach and broccoli.

Note:

Ensure to speak with your healthcare provider before adding any supplements in your diet. If you are deficient in certain vitamins or minerals, our nutrition expert or gynecologists can help you work out the best diet- plan for you.

For more information, connect with our expert nutritionist today!

Reference:

https://fogsi.org/wp-content/uploads/fogsi-focus/fogsi-focus-nutrition-in-women-across-ages.pdf