Pregnant women must include these things in their diet.
Pregnant women must include these things in their diet.
With the onset of summer across India, every pregnant woman needs to pay a little more attention to her health and diet keeping in mind the changing weather and rising flu. Pregnant women should include plenty of vitamins, minerals, healthy sugars, fibre, fruits and vegetables in their diet to help keep the body hydrated and energetic during summers.
It has been observed in many pregnant women that they become deficient in zinc during pregnancy, due to which pre-term birth i.e. premature delivery and even labor pain can be prolonged. Zinc deficiency has a profound effect on the development of the child. Therefore, taking zinc supplements along with other minerals during pregnancy will reduce the risk of pre-term birth and the health of the child will also be good. Also, his weight will also remain correct. Pregnant women require 15 to 20 mg of zinc per day.
These nutrients are very important for pregnant women
1. Meat-It is normal to have cravings for any food item during pregnancy. At this stage, women can include meat in their diet. It is considered a better source of both protein and zinc. By eating it once, it provides 20 grams of protein, 10 grams of fat and 176 calories. In addition, it is rich in other essential nutrients like iron, creatine and B vitamins, which prove helpful during pregnancy.
2. Plant-Based Protein-Proteins found in plants are used to prepare this protein. Chickpeas, lentils and beans are all excellent plant-based sources of protein, fiber and zinc. You can easily add these nutrient-rich foods to salads, stews, and soups. This will increase the amount of nutrition in your food. Apart from this, it is an easily available option for vegans and vegetarians.
3. Healthy SeedsIncluding seeds in the diet can increase the amount of zinc in pregnant women. Hemp, pumpkin, squash, and sesame seeds are all good sources of zinc and other essential nutrients, fiber, and minerals.
4. Take Zinc Rich Foods-Nuts and peanuts are a healthy snack as well as a great source of zinc. Pine nuts, cashews, almonds, and peanuts are all great options for increasing your zinc intake. Apart from this, other essential nutrients like fiber, right fat, minerals and vitamins are also present in proper quantity.
5. Dairy products-Dairy products are a good source of protein as well as zinc, calcium and vitamin D. This nutrient is very important for maintaining healthy bones.
