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PREGNANCY SERIES PART 2 - SOME BASIC ESSENTIAL MICRONUTRIENTS

Omkar kamthe
Omkar kamthe
SOME ESSENTIAL MICRONUTRIENTS.

In the last article we understood about the macros and its breakdown during pregnancy. In this article we will understand some essential micronutrients during pregnancy period.

Micronutrients are needed in small quantities but very essential component when it comes to growth, development and physiological functions of mother and developing a fetus.

Deficiencies of micronutrients such as vitamin A, iron, iodine, and folate are particularly common during the pregnancy period.

Let's discuss some of the essential nutrients needed during pregnancy, about their deficiencies and its food sources in this article.

1. Iron
Iron deficiency can cause hypertension and cardiovascular issues once they become adults.

Food sources of Iron - spinach, kale, figs, raisins, broccoli, sprouts, etc.

2. Iodine

Iodine is another very important micronutrient.
Iodine deficiency is associated with congenital hypothyroidism. It can also cause an increased risk of abortion, birth defects, neurological disorders, and brain damage.

Food sources of Iodine- fish, fruits, vegetables, milk, eggs and meat are the main sources of iodine.

3. Calcium

Calcium deficiency can lead to the formation of weak bones and teeth.
It can also cause hypertension and preeclampsia ( a condition in pregnancy characterized by high blood pressure, sometimes with fluid retention and a significant amount of protein in urine )

Food sources of calcium- milk, cheese, dairy foods, tofu, bread, etc.

4. Vitamin D

Vitamin D deficiency can cause an increased risk of preterm birth, preeclampsia, abnormal growth, and reproductive failure.

Food sources of Vitamin D -
Sun is the best source of Vitamin D but there is not much food which contains Vitamin D. Fish liver oil, fatty fish, and eggs, etc. all contain vitamin D to some extent.


4. Zinc
Deficiency of zinc can lead to infant development and poor birth outcomes.

Food sources of Vitamin Zinc - nuts, grains, dairy products, eggs, legumes like lentils and beans, etc.

5. Folic acid

A folic acid is a man-made form of a B vitamin called folate.
Deficiency of folic acid can cause birth defects of the baby's brain and spinal cord.

Food sources of Folic acid - spinach, citrus fruits, beans, bread, cereals, etc.


DOSAGE -

There are different dosages for every supplement, but it's always recommended to consult your doctors before consuming any of these supplements.
It differs according to past or present deficiencies and past or present medical conditions if any.

LINK OF PART 1 -

https://m.facebook.com/groups/823848317674482?view=permalink&id=2609295019129794


REFERENCES :

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5682869/#!po=2.38095

https://www.webmd.com/baby/folic-acid-and-pregnancy

https://www.who.int/elena/bbc/zinc_pregnancy/en/