Key nutrients that you must include in diet before pregnancy
Some women wait for the pregnancy to start their diet. It is not what you have to do. You must start a proper diet just before pregnancy. We have discussed key nutrients in some of our articles before. But in today’s article, we will discuss the key nutrients and effects of pregnancy in detail.
We will discuss in this article how you can add those key nutrients to your diet before pregnancy.
Below are the nutrients that you must intake for having a healthy life. We hope you will enjoy reading the article and learn a lot.
Folic acid is considered important for pregnancy. But do you know it plays a vital role in your health even if you are not pregnant? It is a type of Vitamin B called B9. It is one of the most important nutrients for you. We have discussed earlier folate in our previous article too. You may READ IT.
There are a lot of sources through which you can properly intake folic acid. According to medical experts, a woman must intake 400g of folate. Whether you are pregnant or not, you must take it.
Folic acid will help you in different ways. The most important thing it does is forming cells that are healthier. But in pregnancy, it helps you in prevention against congenital disabilities like spina bifida.
You must intake supplements before you get pregnant. We suggest you start taking a month earlier. It will help you a lot. The foods that you can eat to gain folate are below:
Leafy greens are essential if you want to have a healthier life. They are an integral part of almost every diet. The leafy greens enrich with folate are spinach, broccoli, swiss, and kale, etc. They are the best for you. And if you want to cook anything, you must cook in olive oil. Moreover, if you want to eat the boiled leafy greens, add one olive oil spoon over them. It will give you taste, energy, and health.
Cereals are considered important when it comes to health and diet. Almost every cereal includes a recommended value chart. Choose the ones that contain all the essential nutrients that you need for better health.
Strawberries and Oranges
Citrus fruits are a source of vitamin C. But you know that you can increase folate levels by adding oranges and strawberries to your daily diet. They will give you the yummiest taste with sound health.
Nuts and Beans
Nuts and beans are important for your health as well. They will make you healthier, and you will have all the necessary nutrients too.
A quick recipe including key nutrients:
We have a quick recipe for you that you can follow and add to your diet if you want to consume folate.
Spanish_ 4-5 leaves
Salt_ according to taste
Olive Oil_one tablespoon
black pepper_according to taste
one half lemon
The recipe is not that difficult. First, boil the Spanish, broccoli, and beans separately. Then take a pan and add olive oil to it. Please wait until it gets warm. Add three of the ingredients to it and mix it well. Now add salt, pepper, mint leaves, and lemon and mix it well. Remove from the stove and add cheese or yogurt and eat. It will be the yummiest meal ever.
You can intake strawberry or orange juice with it as a combination.
Calcium plays a vital role in strengthening the bones and making you immune. It is also vital for women’s health. There are many countries that run campaigns for calcium awareness.
No matter you are pregnant or not, calcium intake is necessary. It is one of the essential key nutrients that help you build up more strength. It helps in conceiving the baby faster, and your reproductive system also gives better functioning. Moreover, it supports the growth and development of a baby.
You must make sure that your calcium intake is proper. This is because if your calcium stores are low, you may have hard times in the future. This includes the consumption of calcium from your bones to fulfill the needs of the baby’s development. This increases the risks of you getting bone diseases like osteoporosis.
There are a lot of sources of calcium other than supplements. Below are the few that you must intake.
We have been hearing since childhood that milk is an important source of calcium. Indeed it is, and there is no doubt at all. You must drink at least one glass of milk daily for proper calcium intake. Moreover, the milk also contains a bit of Vitamin D too. It also gives energy and helps you to be able to work properly.
It is a derivative of milk. And no doubt yogurt can also help you in retaining the calcium. In the list of foods that contain key nutrients, yogurt is also included. Low-fat yogurt can help you a lot. If you want to intake 40% of calcium intake, you must drink at least one cup of low-fat yogurt. It will also refresh your mind.
When talking about milk as a source of calcium, how can we forget about cheese? It is also a source of calcium. You can get both energy and calcium eating cheese. It will help you a lot in having a healthy life.
Other than dairy products, leafy greens are also a source of calcium. Kale and broccoli are also great for you if you want to intake calcium.
Recipes you can make using these key nutrients:
There are a lot of recipes you can make. We will tell you shortly what you can make and how can you make them:
- You can add nuts and cereals to boiled milk. This will help you in having increased folate and calcium levels.
- Try making a yogurt smoothie that will help you refresh your mind as well. You can also use yogurt with rice, pizza, fritters, etc. It is best for you.
- Cheese is itself a source of energy. The recent recipe we tried was:
Chop the potatoes into cubes and let them boil. Add one tea upon olive oil to a pan and let it get warm. Now add chopped potatoes, mint leaves, pepper, salt and mix them. Remove from pan and add in the bowl. Now chop tomato and add in it. Add one half teaspoon vinegar and mix. Now add cheese and again mix it well. After that, please put it in the oven and heat the unit cheese melts. Your meal is ready. It is best if you want a quick recipe for you.
4. You may also boil the vegetables, just like you did in folate ones, and add cheese and eat it until it melts. You can eat a cheesy salad.
Iron, one of the best key nutrients
Iron is one of the important key nutrients. It is responsible for carrying oxygen. If you are anemic, you will have difficulty breathing. And there will be many more issues at the same time. You must be surprised to hear that Iron also supplies oxygen to your baby. So, you have to make sure that there is maximum iron intake before and during pregnancy.
If you are having an iron deficiency, you will face many complications during delivery. Premature delivery of a baby is one of the major complications that you may suffer from. Moreover, your baby will be underweight due to the Iron deficiency in the body. You must make sure that your iron intake is maximum before pregnancy.
There are a lot of foods that contain iron. Below are those which are best for you to add to a diet before delivery.
Other than folate, cereals also contain Iron. There are a to of cereals that have a specific amount of Iron perfect for your whole day.
Meats also contain Iron. You must add meats like beef, turkey, and chicken to your diet as well. They will maximize Iron intake.
Fruits like apple bananas and pomegranates are best for you. They are containing the maximum iron that is just perfect for you.
It is also an iron-enriched food that is good for you to eat.
We have gathered a lot of recipes for you. You may intake iron using the diet recipes.
- Add cereals to boiled milk. In this way, you will have both iron and calcium together. For better taste, follow the steps:
First of all, boil milk, add cereals and a small amount of boiled water and let it boil. Meanwhile, boiling it, add nuts to it. Then take it off after you boiled it according to your taste. After it cools, add chopped bananas and apples to it. It will make your cereal yummy and taste with healthy nutrients.
2. The second thing you can choose is, boil the meat of whatever animal you like. (Chicken, beef, or turkey). Make sure to add salt and spices according to your taste when boiling. Let the soup dry in it. After that, add some cheese, a little spice, and one spoon of olive oil over it. Let it heat until cheese melts. A healthy recipe is ready for you.
3. You can make a pomegranate juice by adding water and mint leaves to it. It will make you feel refresh and energetic.
Moreover, apple and banana smoothie can help you a lot in gaining maximum strength and energy, and nutrition.
You may also make a fruit trifle using apples, bananas, and nuts in milk cream. It will really make your day. Moreover, you can make a fruit chat using apples, bananas, and pomegranate together. For this, you will have to:
Chop bananas and apples and take out the pomegranate. Take a big bowl and add thrice of them. Mix until they become homogeneous. Easy fruit chat is ready.
Other key nutrients and the best things for you:
There are a number of key nutrients that are helpful for you. The other essential key nutrients include proteins, fibers, Omega 3, etc. Suppose you want to have a healthy life and a healthy pregnancy. Shift to the key nutrients right now. They will make you healthy and will make your life easier for you.
Moreover, you can choose the best options for you if you want to get pregnant. There are a lot of other key nutrients too. They all play a vital role in building up your system and help your baby grow.
If you want to intake proteins, you can eat beans, maizes, eggs, meat, etc. They will give you energy and health. Similarly, if you want to intake fibers in your diet, you may choose cereals, wheat, whole grains, rice, millet, etc. They are the biggest source of fiber. Moreover, the pull of fruits like oranges is also a source of fiber.
Similarly, fish are a great source of Omega 3. So, if you want to grow healthier, choose eating fish, and add it to your daily life.
Essential key nutrients for You
Suppose you want to have a healthy pregnancy. Then you must make sure that you are healthier before pregnancy as well. There are a lot of key nutrients that can make you live a healthy life. Among those Iron, Calcium, Omega 3, Proteins, and folic Acid are really important. Other nutrients include vitamins A, B, C, D, E, K, and many other nutrients. You cannot take supplements for each and every nutrient. For this, you must add them to your diet. It can only become possible if you start following a proper diet in the pre-pregnancy stage. These nutrients will help you in conceiving the baby more quickly. Moreover, they will encourage the development of your baby. So, you can live a healthier life. These key nutrients are becoming vital day by day as we are leading towards artificial lives and it is not good for our health.
If you have any queries, you may contact us.