Pregnancy is the beautiful stage of the woman’s life but to handle the same is really the nerve-wracking responsibility. Eating for two is quite difficult, especially with so much conflicting information. No doubt that the pregnancy is the delicate matter and hence, you need to consult the best doctor for your diet and avoid unnecessary drugs. Your diet can really impact the health of the baby inside you. The baby will be healthy if your diet during nine months is good otherwise, he has to bear the consequences. Fear, not ladies, I am here to help you out. After the heavy hardship, I am listing out the top 10 nutrients to have if you are pregnant. So, without wasting any time, let’s take deep dive.


Essential Nutrients During Pregnancy – A List of Top 10:

  • Protein

    Let’s get started with the essential nutrient which is none other than protein. According to the doctors, the intake of protein is the must for the pregnant lady. Proteins are essential for repairing tissues of the child and mother and also beneficial in the production of amino acids. Animal foods, dairy foods, beans, legumes, nuts etc are the rich source of protein. The pregnant woman should include these foods in her diet so as to maintain the health of the baby.

    • Calcium

    Another essential nutrient which is necessary for the pregnant woman is calcium. This is helpful for creating the strong bones and teeth. It prevents blood clotting and improves nerve functions. Bread, green leafy vegetables, yoghurt, milk, cheddar cheese, soy milk, juices, and cereals are the rich source of calcium. So, if you have craving for these foods then it is really a good sign.

    • Iron

    No doubt that iron is strongest among all. This nutrient is beneficial in the production of haemoglobin. Also, it prevents anaemia and low birth weight. The iron is essential because it prevents premature delivery which means that if you take iron-rich diets regularly then your baby will come out at the proper time i.e. after nine months. Pork, dried beans, spinach, dried fruits, wheat germ, and oatmeal are the rich sources of iron.

    • Zinc

    Let us discuss another nutrient which has its special place in the life of the pregnant woman. This is none other than Zinc. It helps in producing insulin and enzymes. You can basically find the zinc in your favourite red meat, whole grains, nuts, beans, nuts, fortified cereals, oysters, and dairy products. So, without wasting any time, you should at least one of these foods in your regular diet.

    How can one forget about the Vitamin A while discussing important nutrients for the pregnant woman? Vitamin A has its own place and considered as the essential nutrient to have if you are pregnant. It helps in the growth of bones and teeth. Well, you can find the Vitamin A especially in the foods such as liver, milk, eggs, carrot, green and yellow vegetables, spinach, broccoli, potatoes, pumpkin, yellow fruits, and cantaloupe.

    Let’s come to the sixth nutrient of our list which is none other than Vitamin D. well, the sunshine is the perfect and the foremost source of this vitamin. The pregnant lady should take a sunbath so as to properly absorb this nutrient. Like vitamin A, it also helps in the growth of bones and teeth. Apart from this, it helps the body to use calcium phosphorous. Besides the sunshine, milk and fatty fish are other sources of this nutrient.

    Thiamine or B1 is another essential nutrient which is helpful in raising the energy level. Regular intake of this nutrient makes the pregnant lady fit and healthy. Apart from this, it is also helpful in regulating the nervous system. Whole grains, fortified cereals, wheat germ, organ meat, eggs, rice, pasta, berries, nuts, legumes, and pork are the rich source of thiamin or B1.

    • Riboflavin/ B2

    Riboflavin is another important nutrient to have if you are pregnant. Like all other nutrients in the list, this one is also is good for the pregnant lady. This is helpful in maintaining energy and good eyesight. Also, it is good for healthy skin. Meat, poultry, fish, dairy products, fortified cereals, and eggs are the rich source of riboflavin or B2.

    It is known to everyone that vitamin C is the most important and essential nutrient for the pregnant woman. It works as an antioxidant that protects tissues from damage. Also, it helps the body to absorb iron and builds healthy immune system. Citrus fruits, peppers, green beans, strawberries, papaya, potatoes, broccoli, and tomatoes are the rich source of vitamin C.

    Last but not the least is Vitamin E which helps in body forming and the creation of red blood cells. Apart from this, this nutrient is also helpful in the growth of muscles. Vegetable oil, wheat germ, nuts, spinach, and fortified cereals are the rich source of Vitamin E.

    So, these are top 10 nutrients to have if you are pregnant. These nutrients are highly essential for the pregnant ladies and help in the growth of their child.


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