Pregnancy Diet

Pregnancy is one of the most important phases of a woman’s life. It brings her more happiness than anything else. A lot of care should be taken while a woman is pregnant. Once a woman is pregnant she will face various tips from various sources. The most important part of a woman’s pregnancy phase is her diet. A pregnant should take 9in highly nutritious foods. This is because she has to nourish herself and also the embryo in her womb as the fetus requires good nourishment to aid its proper growth.

What are the essential nutrients required during pregnancy?

The diet of a pregnant woman should be that it contains the following nutrients in good amounts.

Folic acid

This is one of the most important nutrients that a pregnant women needs. Folic acid is vital for the proper development of the nervous system of the baby especially in the initial stages of pregnancy. Folic acid is essential for avoiding any neural tube defects.  Green leafy vegetables such as kale, spinach, citrus fruits, liver, beans, yeast, fortified cereals, and bread contain folic acid in good quantities. You have to consume at least 4mg of Folic acid during 3 months prior to pregnancy and during the initial 3 months of pregnancy.


Iron is vital for producing hemoglobin. It is also essential for building teeth and bones.  Also if you are devoid of iron you may develop anemia. Good sources of iron include raisins, potatoes, dates, leafy green vegetables, broccoli, iron-fortified cereals, and whole-grain bread.


Protein is essential during pregnancy as it helps in blood production and cell growth. Good sources of protein include peanut Fish, tofu, poultry, lean meat, pulses and egg whites.

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Calcium is the most important nutrient required during pregnancy. It is important for the proper development of teeth and bones in the fetus. You may have to take in twice the amount of calcium than you normally take in. daily products such as milk; cheese and yogurt are great sources of calcium. Other sources include green, leafy vegetables.

Vitamin C

This vitamin is essential for resisting infection. It also helps in absorption of iron. Citrus fruits are main sources of this vitamin. It is also found in other fresh vegetables and fruits. As vitamin C cannot be stored in our body, it is essential for you to consume them daily.


Fiber should be included in your daily diet during pregnancy. As piles and constipation are common during pregnancy, including fiber in your diet may help to prevent such conditions. Good sources of fiber include vegetables and fruits, nuts, brown rice, cereals such as beans, oats, pulses and peas.


Water forms a significant part of any healthy diet. Drinking plenty of water can do wonders for your health and during pregnancy, the significance multiplies.