Here, we have compiled the ultimate shortlist of the essential nutrients mums require for a healthy pregnancy. Tuck it and make the best of these nine months !
Calcium
For baby’s strong bones
Sources :
- Fortified cereals
- Tofu
- Diary foods or yoghurt
- Canned sardines or salmon
- Fortified soymilk or orange juice
Vitamin C
To prevent preterm delivery
Sources :
- Broccoli
- Citrus fruits and juices
- Mangoes
- Kiwis
- Bell peppers
- Tomatoes
- Strawberries
DHA (Docosahexaenoic Acid)
To boost brain development
Sources :
- Canola or flax oil
- Tofu
- Coldwater fish like salmon, catfish, sardines
- Pumpkin seeds, walnuts
Protein
For muscles and organ development
Sources :
- Lean cuts of meat like pork and poultry
- Legumes
- Fish
- Tofu
Iron
For red blood cell production
Sources :
- Lean red meat like beef or duck
- Green leafy vegetables like spinach and kale
- Liver
- Tofu
- Bran Flakes
Fibre
For red blood cell production
Sources :
- Whole grains
- Fruits
- Vegetables
- Beans
Folic Acid :
For baby’s growth
Sources :
- Brussels sprouts
- Bran flakes
- Steamed or boiled asparagus / broccoli
- Oranges
- Papayas
