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Watch out for iron deficiency during pregnancy!

Dietician Deniz Şafak gave important information to the pregnant women about nutrition.

Iron is very important for the health of mother and baby during pregnancy. Many women begin their pregnancy without adequate iron deposits in their body. With the blood lost at birth, iron mineral is lost even more. Nutrition and Diet Specialist Dietitian Deniz Şafak from Central Hospital explains the points that mothers should pay attention to in order to increase iron intake during daily feeding.



“Iron için for healthy growth and immune system
Iron is a mineral found in high amounts in the blood. The most important task in the body is to produce hemoglobin. It carries oxygen to red blood cells. It is also necessary for healthy growth and development of the immune system. During pregnancy, iron is stored in the baby and in the sac. It is an important mineral for both mother and baby. Iron may be sufficient in properly fed women, but the need for pregnancy increases. At birth, blood and iron are lost. In addition, intestinal parasites, invisible hemorrhages and injuries, intense exercise causes iron loss. For all these reasons, it is necessary to get the iron sources correctly.



Milk and dairy products should not be consumed if iron supplements are taken
There are considerations to increase iron intake in daily nutrition. If additional iron supplements have been made during this period, milk and dairy products (milk, yogurt, cheese) should not be used with iron preparations. Beverages with high caffeine content such as tea, coffee and cola drinks prevent the absorption of iron. Vitamin C increases the absorption of iron. Therefore, iron can be taken with fresh vegetables and fruits. Thus, it is more effective to use in the body.



Excessive iron intake nourishes carcinogenic cells
The main symptoms of iron deficiency are; hair loss, nail breakage, weakness, loss of appetite, headache-dizziness, shortness of breath, palpitations, fatigue, irritability, flattening of the tongue papillae, burning in the tongue, ulceration and fissures in the mouth corners, difficulty in swallowing. When these symptoms are seen in mothers or observed in routine controls, iron evaluation is performed. Iron overload provides important symptoms and overuse also helps to feed carcinogenic cells in the body. This increases the need for vitamin E. Nutritional supplements should be under the supervision of a specialist. The causes of iron deficiency need to be investigated well. Taking random iron or vitamins, having blood transfusions without the underlying cause can delay the diagnosis and cause the patient's problem to progress.



The best iron sources; meat, fish, green vegetables, legumes and whole grains
Nutritionally the best sources of iron; eggs, meat and meat products, fish, liver, green leafy vegetables, legumes and whole grains. Almonds, prunes and black raisins are also good sources. The snacks are very suitable for these nuts. Apart from being good sources of iron, they will prevent the mother from starving. The use of herbs such as mint and parsley will be rich in both vitamin C and iron.

Nutrition menu for pregnant women
In the morning, if there is an iron supplement, breakfast can be served after 2 hours with rosehip tea. Since rosehip is rich in vitamin C, it will be more suitable for the absorption of iron. At least 2 slices of cheese should be eaten. Olives and jams may not be eaten because of the nutritional value is not much. Meat products are rich in iron, but meat products such as salami and sausages are not recommended for breakfast. Whole grain breads are suitable for breakfast.


Nuts, almonds, walnuts can be consumed in the meals not exceeding 10 pieces. Besides raisins, plums, apricots can be eaten or fresh fruits can be selected.


If meat will be consumed in one of the lunches and dinners (red meat, chicken or fish), vegetable dishes should be preferred in the other. Salads should have plenty of greenery and should be present at every meal. Yogurt, buttermilk, cacik foods can be consumed in the main meal. If it is not eaten in the main meals, it can be taken to snacks. Milk is also drinkable.


At least 2-3 servings of vegetables and 3-4 servings of fruit should be consumed daily. This is necessary for both vitamin C, iron and daily fiber intake.


Excess fiber (pulp) may prevent the absorption of vitamins and minerals from the intestine. Therefore, they should be taken as much as necessary.


As with all vitamins, proper nutrition is very important in terms of meeting the iron need.


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How is proper nutrition during pregnancy?

What to consider for healthy nutrition during pregnancy Assoc. Dr. Faruk Abike told us.

Istanbul Florence Nightingale Hospital Gynecology and Obstetrics Specialist Assoc. Dr. Faruk Abike gives tips on healthy eating during pregnancy.



Eat frequent but small amounts in the first three months
In the first 3 months, the mother should be fed frequently in small amounts. Lean, odorless, non-spicy and salty foods and snacks such as crackers, white chickpeas will be useful in suppressing nausea.

During this period, the mother can eat anything she wants, but she should not be forced to eat because the baby with a healthy genetic structure is not adversely affected by the mother's nutrition in this period. Mother; It may consume fish, eggs, dairy products and meat products, but should not force themselves to eat if there is nausea or aversion to them. Foods containing additives (sausages, salami, ready-made juice, etc.) with a long shelf life should be avoided. As a result, the mother should consume whatever she wants in the first 3 months, and she should not make unnecessary effort to buy the food she doesn't want, considering that it can be beneficial outside her.


Nutrition after 3 months requires serious discipline
Since the hormones are more stable after the third month of pregnancy, the mother will be relieved both physically and psychologically. Feeding from the 3rd month to the birth is very important for both the mother and the baby, and in contrast to the first 3 months requires strict discipline.



During this period of pregnancy, the energy consumption increases from 1600 kcal per day to 2200 kcal per day. Therefore, intake should be increased and 3 intermediate meals should be added along with 3 main meals. Sandwiches, fruit, milk, yogurt can be consumed in snacks.



Milk and dairy products should be consumed in daily diet
At least 1 glass of milk a day, a bowl of yogurt, cheese and should be consumed regularly every day. Milk and its products should be consumed in abundance as it is a source of protein and calcium.



Eat at least two meals of red meat a week
At the mother's request, it can be steak, meatball or steak but should not be undercooked. Particular attention should be paid to the fact that meat and meat products are cooked well, and that foods containing additives with a long shelf life should not be consumed.


Eat eggs at least 3 days a week
Eggs contain high quality protein and should be consumed more often if possible.



Don't skimp a meal once a week
However, mussels, oysters, swordfish, shark and king mackerel fish may contain high levels of mercury, so their consumption is inconvenient. Large fish such as sea bass, sea bream and salmon should be consumed. However, it is also important to note that more than 350 grams of fish should not be consumed per week and that Far Eastern foods such as sushi should be avoided.



Choose Mediterranean cuisine for dinner
Green salad with plenty of olive oil in the evening meal consumption is healthy in terms of both the source of vitamins and intestines.



Walnuts, almonds, dried figs
Daily, consumption of foods such as walnuts, almonds, dried figs, dried apricots, which are rich in omega fatty acids, are important. Food such as dessert, pastry, pastry and chocolate should not be consumed too much.

Be sure to consume 3 liters of liquid per day
If there is no disease or diabetes related to pregnancy, fruits and green vegetables should be consumed in abundance. Soda and mineral water contain dense minerals and are among the useful drinks to be consumed. Acidic and carbonated drinks should not be consumed frequently as they may cause discomfort in the stomach, but may be consumed 1-2 times a week. 3-4 open tea a day, 1 cup of coffee (preferably filter coffee) is not consumed.



Compliance with this nutritional discipline from the 3rd month onwards is extremely important both for the mother to have a healthy pregnancy and healthy baby development. Although it varies according to the starting weight of pregnancy, an average of 11-14 kg weight gain should be realized in the whole pregnancy. It is balanced to take one kilogram per month in the first 6 months of pregnancy and two kilograms per month starting from the 6th month.



Pregnancy is never unlimited food
Quality and balanced nutrition provides both a comfortable pregnancy and a healthy birth. From the 3rd month of pregnancy, regular exercise program should be added to balanced and disciplined nutrition. Walking, swimming, pregnancy-specific yoga and pilates can be done at least 2 hours a week. However, activities such as dangerous sports, weight-bearing exercises, cycling and skating should be avoided.


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Mineral supplements during pregnancy

Undoubtedly, every parent wants to have a healthy baby. What should be in the mothers' lunchbox during pregnancy, a period in which the body needs certain vitamins and minerals? Here is the sine qua non of the mother's nutrition program in order to give birth to a healthy baby.



Neolife Medical Center Gynecology and Obstetrics Specialist Op. Dr. Gonca Saraç, “The mother's nutrition has an impact on the development and health of the baby, starting from fertilization throughout pregnancy. Therefore, mothers need to take care of a balanced diet and some special supplements. At the beginning of these supplements; folic acid, iron and calcium. ”

Folic acid use during pregnancy
Folic acid support, pregnancy is planned before, if not planned to be taken at the time of learning. Folic acid, which is essential for blood production and plays a role in the formation of the nervous system, supports the organ development in the first three months of the baby. Folic acid should be taken at a dose of 400 micrograms before pregnancy and 600 micrograms per day during pregnancy.



Folic acid; dark green leafy vegetables include spinach, whole grain products (bread, cereal and pasta), citrus fruits, asparagus, dried fruits, peas, beans, black-eyed peas, chickpeas and lentils.

10 foods containing folic acid

Are you pregnant? Or are you planning to get pregnant? Be very careful about your folic acid intake. Here are 10 foods rich in folic acid that you should eat before and during pregnancy.


Use of iron in pregnancy
Iron, as well as for the mother's blood production, iron to be transferred to the baby to be received is one of the most important support. In the first months of pregnancy, which has a daily iron requirement of 27 mg, mild iron supplementation (30 mg / day), and then 60-120 mg / day iron can be used by looking at blood count values.



Iron; red meat, turkey, dried apricots, whole wheat bread, eggs, soy, beans, peas, lentils, chickpeas, broad beans, tomatoes, potatoes, grapes, nuts and spinach.



For the absorption of iron, the body's vitamin C needs to be met. C vitamin; citrus, kiwi, strawberries, green peppers and broccolid.

The use of calcium in pregnancy
Adequate calcium intake is also of great importance in the nutrition of the expectant mother. If enough calcium is not taken in the diet, the calcium that the baby needs is dissolved by the mother's skeleton. During pregnancy, calcium-rich milk and dairy products, green leafy vegetables, broccoli, soybeans, fish, whole grain breakfast cereals, turnips and almonds are among the indispensable nutrients of the mothers during pregnancy.

Why are vitamin and mineral supplements needed during pregnancy?
Kiss. Dr. Gonca Saraç, pregnancy, folic acid, calcium, iodine, iron, magnesium, phosphorus and zinc, the need for increased attention.



Although the body's need for some vitamins and minerals does not increase during this period, it may also be a problem for the body to remain under daily needs due to undernutrition.



For example, in vegetarian people; iron, magnesium deficiency as well as vitamin D and vitamin B12 deficiency is seen. Vitamin D deficiency in pregnant women in addition to problems such as pregnancy poisoning (toxemia) and bone resorption; may cause low birth weight, transfer seizures due to low calcium, heart failure and bone diseases.

Therefore, although it is possible to talk about some standard supplements for pregnancy, it is very important to take into account the individual needs.



Multiple pregnancy, young motherhood, frequent birth, pre-existing diseases, malnutrition, low weight, etc. require a special nutrition program during pregnancy.



However, it is worth noting that all the necessary vitamin and mineral supplements should not be used uncontrolled.


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Nutrients that pregnant women must consume

It is important for you to take these nutrients while you take care of your nutrition during pregnancy to ensure the necessary balance of vitamins and minerals for your baby and you. Here "What foods should be consumed during pregnancy?" The answer to the question ...

You may have some discomfort after you become pregnant and you may have problems with certain foods. Weight gain. However, pregnancy does not mean that you will eat everything you want, nor does it mean that you are constantly exposed to boring diets. You can have a healthy pregnancy by choosing the right and balanced diet for healthy weight gain.



Calcium
An adult woman needs 1000 mg of calcium per day. Most of the calcium you get from dairy products. A glass of milk or a plate of yogurt contains 300 mg of calcium. Other important sources of calcium are cheese, kale, oranges and broccoli. In addition to protecting your bone health, it is also very important for your baby's health.



Iron
In order to prevent anemia and not feel weak, you should have plenty of iron in your blood. In order to avoid iron deficiency, you should consume plenty of greens, whole grain foods and meat products. Steaks, baked potatoes and plenty of greens are a great meal. If you can't consume enough iron in your diet, remember to take iron supplements.



Folic acid - Folate
Folate is included in group B vitamins and is particularly important in pregnancy. It prevents birth defects and is extremely important for the overall health of your baby. You should take 1000 mg of folate daily. You can get folate from leafy green vegetables, oranges, melons and strawberries. Whole grain products also contain folate. Your doctor may also have folate in prenatal vitamins.

Recommendations for pregnancy and foods affecting fertility

Protein
You should take 75 to 100 grams of protein daily while pregnant. Protein is extremely important for the development of your baby. For the protein you need, you should eat meat and consume nuts. If you don't eat meat, you can try tofu. You can meet your protein needs from dairy products but it will not be enough. A nice steak is the best option for you!



Fighting your appetite
Whatever you crave (as long as there is something edible), you can eat to suppress your appetite. Craving is not objectionable and is actually very fun. Just watch your daily sugar intake and don't overdo it.



That
It is extremely important to drink enough water while pregnant. The overall size is 8 glasses per day. However, you may need to consume more water while pregnant. Divide your weight in half to find out your daily water needs. The result is the amount of water you should drink in grams. At first it may sound a lot, but this change will be very useful.


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Should calcium supplements be taken during pregnancy?

Calcium balance in the body during pregnancy becomes even more important. So should every pregnant woman take calcium supplements?

The baby continues to develop rapidly during pregnancy, especially teeth, skeleton and bone structure is needed to strengthen calcium. If the mother does not get enough calcium during her pregnancy, the baby is consuming the calcium reserves by meeting her need from the mother's bone structure. Pregnant women who do not get enough calcium, pain and spasm-like problems in pregnancy can experience more. At the same time, as the skeletal system is severely affected, future bone loss and similar skeletal problems may also occur.



We need to make sure that we take a little more than the amount of calcium we need in our daily lives during pregnancy.



How much calcium should you take during pregnancy?
The recommended daily calcium requirement during pregnancy is 1000 mg (1 gram). If your calcium levels are too low in your tests, your doctor may recommend that you take additional calcium supplements. However, it should be remembered that you can meet your calcium needs with foods.

What foods should be consumed to get calcium during pregnancy?
Milk: 100 ml of milk contains 125 mg of calcium. In this respect, milk is the food that you can get the highest calcium. However, it should be remembered that milk consumption can cause digestion problems in many people. Instead of drinking milk every day, it might be a better idea to turn to different sources of calcium.



Yogurt: One cup of yogurt contains 250 mg of calcium. It is often recommended for pregnant women to consume a bowl of yogurt every day. Of course it is best to choose unadulterated home yogurt.



Feta cheese: 1 slice - about 30 grams of feta cheese, on average, contains 100 mg of calcium.



Nuts and almonds: When you consume a handful of hazelnuts or almonds, you will also receive 50 mg of calcium. Because of the protein and minerals it contains, it is recommended that you include these nuts in abundance in your pregnancy diet.



Green vegetables: Green leafy vegetables also contain plenty of calcium. Especially the green leafy vegetables that you consume as fresh and raw will also help to meet your calcium needs during pregnancy. However, make sure that these vegetables are washed and cleaned very well!



Dried pulses: Kidney beans, beans, chickpeas, lentils and similar pulses are also rich in calcium content. Include pulses in your nutrition program.



Tahini and molasses: As a healthy dessert alternative, tahini-molasses is also a good source of calcium. 100 grams of molasses, 400 mg - 100 grams of tahini contains 440 mg of calcium. You can also get calcium by eating a few spoons of tahini-molasses each day.


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What foods should pregnant women eat?

What foods should be consumed during pregnancy? What are the most useful foods during pregnancy? Foods to be consumed during pregnancy in our news!

In order for the baby to complete its development in the womb correctly and completely, the expectant mother should be fed healthy. The mother should be fed enough and balanced enough for her own body and for a second organism that develops in her body. However, besides the foods the baby needs, the foods that the mothers will consume may cause unnecessary calorie intake. Therefore, restrained and balanced nutrition as well as adequate nutrition is of great importance for mother and baby health. Gynecology and Obstetrics Specialist Op. Dr. Esra Can Çetin shared her views on the issue.



Especially during pregnancy nutrition; It needs to be more careful in people under the age of 20 and over 35, who have a low pre-pregnancy weight, who weigh less than 7 kg during pregnancy, who have a birth interval of less than two years, who have given birth to a premature baby, and who have chronic diseases (diabetes, tuberculosis, etc.). .



Food groups to be taken during pregnancy ...


Protein:
Protein should be the main source of nutrition in pregnancy because the mother needs the most protein to provide energy and complete the baby's development. Foods containing at least 1-2 portions of various protein should be taken daily. Fully cooked fish or seafood, liver, chicken, lean beef or lamb, nuts, walnuts, peas, kidney beans, beans, black beans, legumes such as chickpeas, lentils, milk and dairy products and eggs are the main foods containing protein. Some points should be considered in protein consumption. For example, seafood is a good source of omega-3-containing fatty acids and proteins that are essential for the baby's brain development. However, fish and shellfish may contain heavy metals such as mercury. Too much mercury can damage your baby's developing nervous system. Especially in large and old fish, shellfish may be high in mercury, small fish and canned tuna fish used in the shelf life can be safe. Due to the risk of carrying bacteria and parasites, seafood should be cooked well. Animal foods such as meat, meat offal, delicatessen products, milk and eggs should not be consumed raw because they can carry various bacteria and cause infections and poisoning. Since it may contain raw milk or eggs, it is advisable to avoid sauces containing raw dough or mayonnaise. The milk must be cooked or pasteurized. When consuming cheese varieties, care should be taken to make pasteurized milk. Meat and offal should not be consumed unless they are sufficiently cooked. When cut, the color of the innermost point should have turned brown, and should not be red.



Calcium:
Especially in the last three months, it is necessary to take 1000 alım1200 mg of calcium per day in order to prevent both the baby's bone development and the mother's calcium and bone loss. Examples of calcium sources include milk, eggs, yogurt, cheese, almonds, cabbage, green leafy vegetables. Make sure that dairy products are cooked or pasteurized and reduced fat products.

Iron:
Pregnant mothers need 40-60 mg of iron per day. The main foods that contain iron are green leafy vegetables such as spinach, lettuce, cabbage, red meat, white meat, liver, spleens such as spleen, grape molasses. Even if these foods are consumed sufficiently, iron deficiency is a common female problem in our country and iron supplements are recommended especially for mothers starting from the 5th month.



Folic acid:
Deficiency of folic acid in the first three months may lead to an increase in the nervous system anomalies of the baby, which we call a Neural Tube Defect. For this reason, 400 micrograms of folic acid per day is recommended. Foods that supply folic acid include spinach, lettuce, cabbage, bran and whole grain breads, oats, legumes. Even if these foods are sufficiently taken, folic acid supplementation is essential for the first three months.



C vitamin:
Vitamin C-rich fruits and vegetables will promote metabolic processes related to wound healing, tooth and bone development. Citrus fruits, strawberries, lemons, mangoes, tomatoes, kiwi, melons, peppers can be counted as sources of vitamin C.



Nutritional considerations of expectant mothers:
Meal should not be skipped, often and undernourished,
At least 2.5-3 liters of liquid should be consumed per day,
Avoid sugary, floury, fatty foods to prevent excess weight gain,
Excess salted food should not be consumed, salt should not be used on the table, iodized salt should be preferred,
No alcohol
Tea should not be consumed with food as it will reduce iron absorption,
Smoking should be avoided,
Oily and spicy foods should be avoided to reduce nausea and vomiting,
Dry foods such as bread, biscuits, chickpeas should be preferred between meals.
Caffeine-containing foods such as cola, coffee, tea and chocolate should be consumed less.
Foods should be eaten boiled or baked, avoid frying,
To prevent constipation, fiber food consumption should be emphasized.

Medicana International Istanbul Hospital Obstetrics and Gynecology Specialist, Dr.Mehtap Derelioglu, describes the development of pregnancy for 40 weeks. 1 - 2 - Week 3: In the 3rd week of pregnancy, fertilization occurs when the woman's egg cell and her husband's sperm combine. On the 5th day of fertilization, the multicellular living tissue, which we call blastocysts, will complete its nesting process in the uterus. The fertilized egg in the fallopian tubes is now completed in the 7–10 day journey and passes into the uterus. Therefore, it takes some more time to determine the pregnancy by ultrasonography. The size of the living tissue settled in the uterus is 0.1 mm in this period. During the nesting period, light-colored vaginal bleeding may be observed during the placement of the uterine wall. Many hormonal changes in the mother's body can cause both physical fatigue and mental tension. The pregnancy hormone that starts to increase will trigger the mother's fatigue, fatigue and nausea. What happens in the 1st, 2nd and 3rd weeks of pregnancy?


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13 foods to be consumed during pregnancy

Healthy eating during pregnancy is very important. During this time your body needs additional nutrients. You need to eat 300-500 calories per day. If you don't pay attention to your diet, you may adversely affect your baby's development. It also increases the risks of complications from malnutrition, excess weight gain, diabetes during pregnancy or childbirth. Healthy eating helps you and your baby to be healthy and helps to lose weight after birth.



1. Dairy Products

During pregnancy, you should take extra milk products. The protein you get from dairy products meets the calcium your baby needs to grow. Milk is a good source of calcium in terms of calcium, and also contains high amounts of phosphorus, vitamin B, magnesium and zinc. Probiotics in dairy products relax the digestive system. Probiotics reduce the risk of gestational diabetes, vaginal infections and allergies during pregnancy.



2. Legumes

Lentils, peas, beans, chickpeas, soy and peanuts. Legumes are excellent sources of vegetable origin fiber. They also contain protein, iron, folic acid (B9) and calcium needed during pregnancy. Folic acid is very important for the health of mother and baby, especially in the first trimester of pregnancy. Pregnant women cannot produce folic acid. Folic acid deficiency causes infants to develop poorly and children are susceptible to infections. Legumes contain high amounts of folate. One cup
lentils, chickpeas or beans contain 56-90 percent of the daily requirement of folate.



3. Sweet Potatoes

Sweet potato, beta-carotene, is converted to vitamin A in the body. In addition to growth, Vitamin A is very important for the differentiation of cells and tissues. It is very important for healthy fetal development. Pregnant women generally need to increase their intake of vitamin A by 10-40 percent. However, since the excess vitamin A produces toxicity, it is not recommended to take it from animal origin foods. Therefore, beta-carotene is a very important source of vitamin A for pregnant women.



4. Salmon

Salmon is very rich in essential omega-3 fatty acids. Many people, including pregnant women, do not get enough omega 3 in their diet. Omega-3 fatty acids are particularly important during pregnancy. These help the formation of the brain's brain and eyes. Pregnant women are generally advised to eat salmon twice a week. Because there is mercury in fish. Salmon is also rich in vitamin D. Vitamin D is essential for a process in the body, including bone health and immune function.



5. Eggs

Eggs are the ultimate health food because it contains a bit of almost every nutrient you need. One big egg has 77 calories. Contains high quality protein & fat It also contains many vitamins and minerals. Egg is a great source of choline. Choline is very important for brain development and health. Low choline intake during pregnancy increases the risk of neural tube defects (formation of the baby's spine) and affects brain function. An egg meets 25 percent of the daily choline requirement of pregnant women.



6. Broccoli and green leafy vegetables

Dark green vegetables, such as broccoli and cabbage and spinach, contain most of the nutrients that pregnant women need. This fiber contains vitamin C, vitamin K, vitamin A, calcium, iron, folate and potassium. In addition, broccoli and green leafy greens are rich in antioxidants. Very useful for immune and digestive system. Since these vegetables contain fiber, they prevent constipation. Constipation is a major problem for pregnant women. Also consuming green leafy vegetables reduces the risk of low-weight birth.

7. Meat

Beef and chicken are excellent sources of quality protein. It is also rich in beef, iron, choline and other B vitamins. This food is needed in pregnancy. Iron is a basic mineral used by red blood cells as part of hemoglobin. This is important for supplying oxygen to all cells in the body. As the need for blood increases during pregnancy, more iron is needed. It is especially important in the first trimester of pregnancy. Low iron levels in preterm and middle pregnancy cause premature birth and low-weight birth risk. When meat is eaten with foods rich in vitamin C (such as oranges or bell peppers), iron absorption is further increased.



8. Fish Oil

Fish oil is usually made of cod fish from fatty fish liver. Fat is rich in omega-3 fatty acids that are essential for fetal brain and eye development. Vitamin D in fish oil is also very high, which many people do not get enough. It can be extremely useful for those who do not eat regular seafood or take omega-3 or vitamin D supplements. Low vitamin D intake increases the risk of preeclampsia (pregnancy poisoning). Consumption of cod liver oil in early pregnancy decreases the risk of high birth weight and then disease in the baby's life. A single serving (one tablespoon) of fish liver oil is more than adequate for the recommended daily intake of omega-3, vitamin D, and vitamin A.



9. Strawberry

Strawberries contain water, healthy carbohydrates, vitamin C, fiber compounds. Often the body contains high amounts of vitamin C, which is needed for the absorption of iron. Vitamin C is also important for skin health and immune function.



10. All cereals

Whole grains are an excellent food to meet the growing calorie requirement, especially during the second and third periods of pregnancy. Unlike refined grains, whole grains contain fiber, vitamins and vegetable compounds. Oats and quinoa also contain sufficient amounts of protein, which is important during pregnancy. In addition, whole grains are rich in B-vitamins, fiber and magnesium. All of these are vitamins and minerals that pregnant women often lack.



11. Avocado

Avocado is the fruit that contains the most monounsaturated fatty acids. Avacado, high fiber content, B vitamins (especially folate), vitamin K, potassium, copper, vitamin E and vitamin C are available. Healthy fats, high folate and potassium content make avocado an excellent choice for pregnant women. While potassium relieves leg cramps, keep in mind that it contains more potassium than bananas.



12. Dried Fruit

Dried fruits are high in calories, fiber and various vitamins and minerals. The dried fruit contains the same nutrients as the fresh one, but not the only juice. Therefore, a dried portion of fruit contains many vitamins and minerals, such as folate, iron, and potassium, which meet your daily needs. Plum is rich in fiber, potassium, vitamin K and sorbitol. It can be very useful in relieving constipation.However, the dried fruit also contains a high amount of natural sugar. Make sure no sugar is added to the dried fruit.



13. Water

During pregnancy, the blood volume increases to 1.5 liters. Therefore, water consumption is very important. The fetus usually takes everything you need. If you do not drink water, your baby may also be dehydrated. The signs of mild thirst are headache, anxiety, fatigue, bad mood and low perception. In addition, increasing water intake may solve the problem of constipation. May eliminate urinary tract infection. General rules recommend to drink about 2 liters of water per day. But you better determine your needs.


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