FOLIC ACID
It plays an important role in the production of red blood cells and helps your baby’s neural tube development like brain and spinal cord. The best food sources of folic acid are sprouts, fortified cereals, dark green vegetables and citrus fruits.
CALCIUM
- When you’re pregnant, your developing baby needs calcium to build strong bones teeth, healthy heart, nerves, and muscles.
- Calcium can also reduce your risk of hypertension and preeclampsia.
- If you don’t get enough calcium in your diet when you’re pregnant, your baby will draw it from your bones, which may impair your own health later on.
- At least 1gm of calcium is needed daily to meet your calcium demand during pregnancy. Green leafy vegetables, Milk and milk products like curd, buttermilk, cottage cheese (paneer) are the foods which are high in calcium
IRON
Your body uses iron to make extra blood for you and your baby during pregnancy. Iron helps to move oxygen from your lungs to rest of your body and to your baby.
Vitamin C helps your body to absorb iron better when you eat both at the same meal. Apple, amla,tomatoes and oranges are the best sources of vitamin C
PROTEIN
The amino acids that make up protein are the building blocks of your body’s cells – and of your baby’s body as well. It’s important to get enough protein throughout your pregnancy.
Cereals, whole grains, nuts, lean meat, fish, eggs, milk, cheese and yogurt these are good sources of protein
Drink lots of fluids, especially water. Make sure you drink clean boiled or filtered water. You have to take three to four liter of liquids per day
