Nutrition During Pregnancy

wow. Grapefruit is the leader in vitamin C content among citrus fruits. It also contains folic acid, which is essential for proper fetal development. In addition to grapefruit, kiwi, strawberries, cranberries, black currants, and pink peas are rich in vitamin C.

Folic acid

Folic acid is essential for the proper development of the fetus, so it must be consumed in sufficient quantities in the early stages of pregnancy. A lack of folic acid can lead to various fetal developmental abnormalities. You need to consume 400 mcg of folic acid daily. It is found in green vegetables (spinach, arugula, lettuce), legumes (peas, beans, lentils), citrus fruits, as well as whole grain breads and cereals.

Iron

Iron is necessary for the proper development of the fetal circulatory system. The daily iron requirement for a pregnant woman is 30 mg. Iron is found in meat (beef, pork, chicken), fish, eggs, green vegetables (spinach, broccoli), dried fruits, nuts and grains.

Calcium

Calcium is essential for the formation of fetal bones and teeth, as well as for maintaining healthy bones in the mother. The daily calcium requirement for a pregnant woman is 1000 mg. Calcium is found in dairy products (milk, yogurt, cottage cheese), green vegetables (broccoli, spinach), red fish, nuts and seeds.

It is important to understand that proper nutrition during pregnancy is key to the health and development of the fetus. Therefore, special attention should be paid not only to the quantity, but also to the quality of the products you consume. It is also worth taking into account the individual characteristics of the body and consulting with a doctor to create the optimal menu for your pregnancy.