Essential Nutrients that Mothers Need During Pregnancy

what to eat

With motherhood, comes responsibility.

Being a mother must be exciting for you but it is also necessary to take care of yourself during the pregnancy months. Listed below, are some of the nutrients crucial for mothers-to-be and the growing baby:

Calcium: Why is it needed?

It is a known fact that calcium is necessary for healthy bones and teeth. Apart from these, calcium is required for almost every function such as contraction of muscles and blood vessels, secretion of hormones, nerve conduction etc.   During pregnancy, the baby needs all the calcium he/she can get to develop strong and healthy bones, heart, muscles and nerves. If there is not enough calcium available, the baby draws it from your bones, which may lead you calcium deficient.
Calcium Rich Food

Milk, curd, yogurt, eggs, fish, meat with bones, seafood, soya beans, soya milk, tofu, leafy vegetables, broccoli, cabbage, cucumber etc.

Iron: Why is it needed?

Iron is required for the function of red blood cells that carry oxygen to all the body cells. During pregnancy, it is crucial for growth and differentiation of cells in the fetus. Iron deficiency causes Anaemia, which results in fatigue and reduced immunity so it is important for pregnant women to consume iron rich foods.

Iron Rich Food

Organ meats ( liver and heart of goat, sheep, beef, chicken), red meat, shell fish, green leafy vegetables, beans, sprouts, dried fruits, oat meal, black eyed peas, beetroot, almonds etc.

Vitamin C: Why is it needed?

Vitamin C is essential for baby’s brain development by making brain cells healthier. The expectant mother needs Vitamin C to boost the immune system to stay healthy throughout pregnancy and to avoid preterm delivery.

Vitamin C Rich Food

Vitamin C is rich in citrus fruits, green leafy vegetables like spinach, sprouts, broccoli, cereals, fruits such as kiwi, berries, guavas etc.

Folic Acid: Why is it needed?

Your gynecologist must be giving you folic acid supplements to take every day as it is crucial during pregnancy. This Vitamin helps to avoid up to 70% of neural tube birth defects like spina bifida and also other defects such as cleft palate in the baby. It is also necessary for the formation of red blood cells in the mother-to-be.

Folate Rich Foods

Folate foods include boiled eggs, oranges, legumes like lentils, kidney beans, black eyed peas, chick pea etc., cooked spinach, rice, wheat germ, broccoli, beetroot, cauliflower, turnips etc.

Choline: why is it needed?

Choline intake can avoid most of the birth defects in the new born. It regulates healthy growth of every cell in the baby and it is most needed from weeks 25 to 40 of pregnancy. It is also used to control anxiety and depression.

Choline Rich Food

Beef liver, steak, eggs, milk, cauliflower, lettuce, peanuts etc., are rich in Choline.


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