One of the challenges faced by pregnant women is meeting nutritional needs during pregnancy. In the early stages of pregnancy, pregnant women sometimes experience morning sickness, which reduces their appetite or leads to frequent vomiting of recently consumed food. However, pregnant women need complete nutrition to support fetal development.

Nutrition needed by pregnant women in early pregnancy

In early pregnancy, pregnant women experience several health disturbances, such as morning sickness and heartburn, which can reduce appetite. On the other hand, they need a range of nutrients to support the growth of both the mother and the fetus.

To address this, pregnant women can eat small but frequent meals. Most importantly, the foods consumed should contain the necessary nutrients for both the mother and the fetus.

Some nutrients needed by pregnant women in early pregnancy include:

1. Folic acid

Pregnant women are certainly familiar with the nutrient folic acid. Folic acid, also known as vitamin B9, is a water-soluble vitamin that supports the formation of fetal organ systems and prevents neural tube defects.

To meet the folic acid requirements, pregnant women can consume vegetables, legumes, melons, bananas, avocados, lemons, fish, and eggs.

2. Protein

Pregnant women need protein for the formation of new cells and repairing body cells. During pregnancy, women need around 71–75 grams of protein per day. You can meet this protein requirement by consuming eggs, fish, chicken, beef, legumes, milk, and dairy products.

3. Calcium

During pregnancy, the fetus will take calcium from the mother's bones. If the mother does not meet her calcium needs during pregnancy, she is at risk of osteoporosis in the future. Some foods that contain calcium include cheese, milk, other dairy products like yogurt, and dark leafy vegetables.

The calcium requirement during pregnancy is around 1000 mg per day.

4. Iron

During pregnancy, the need for blood increases with the growth of the fetus in the womb. Therefore, the iron requirement for pregnant women also increases. The recommended iron intake during pregnancy is 27 milligrams. You can meet this iron requirement by consuming eggs, beef, chicken, and plant-based proteins such as tofu, tempeh, and spinach.

5. Vitamin D

Vitamin D is one of the nutrients needed by pregnant women. It is essential for maintaining eye and skin health. To meet your vitamin D needs during pregnancy, you can consume salmon, sardines, milk, and prenatal vitamins. For optimal vitamin D utilization, you can also increase sun exposure in the morning.

6. DHA

To optimize fetal health, experts recommend that pregnant women consume at least 200 mg of DHA per day. DHA is an omega-3 fatty acid that plays a crucial role in cell growth, especially in the brain, nerves, skin, and eyes.

Adequate DHA intake can also prevent premature birth, ensure the baby grows to a sufficient weight, and improve the mother's mood after delivery. Our bodies cannot produce DHA on their own, so it needs to be obtained from food. Some foods that contain DHA include salmon, lobster, and shrimp.

Pregnant women need to pay attention to their nutritional needs and intake during pregnancy. If you need medical advice or consultation, you can either visit a doctor or make use of the consultation features that are available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.

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