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Pregnancy is a stage when good nutrition is exceptionally important. Since the dietary requirements of almost all the minerals & vitamins increase they mostly have to be met through dietary intake and/or through supplements to avoid, avert insufficiencies, deficiencies and their impact of the growing foetus.

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To avoid health implications linked with maternal under-nutrition consuming healthy food focussing on balanced nutrients is considered crucial for the overall development of the foetus.

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‍Micronutrient deficiency is a condition which occurs when a pregnant woman consumes enough food overall but does not consume enough of the specific micronutrients she needs to maintain the growth and pregnancy function/support systems.

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Consequences of certain baby friendly nutritional deficiencies :

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DEFICIENCY OFRDA(Per day)SIGNS EXPERIENCED EAT UP MORE ON DO’S DON’T’S PROBABLE EFFECT ON THE FOETUS

IRON- Anaemia

‍38mg

• Weakness/tiredness
• Decreased work performance
• Falling sick often
• Inflamed tongue

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Dark Green leafy vegetables, Red meat, Whole pulses, tofu/paneer, Egg white, Dried figs, Dates, Raisins One citrus fruit /day is required to enhance absorption, utilization of iron

• Caffeine, tannin
• Calcium foods with iron intake

• Low APGAR score
• Low birth weight babies
• Preterm labour
• Reduced foetal iron store.

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CALCIUM‍

000mg

• Numbness and tingling in the fingers
• Muscle cramps
• Convulsion
• Lethargy & poor appetite
• Abnormal heart rhythms

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Milk & Milk products, Cabbage family, Leafy vegetables, Ragi, Oilseeds like sesame seeds sun exposure will help the production of Vit-D to increase calcium absorption

• Iron-based food/supplement along with calcium

• Decreased foetal bone mineralization.
• Elevated triglycerides levels
• Impaired Cardiovascular function
• Increased body fat percentage.

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VITAMINA

‍3300-5000 IU

• Poor resistance to infections
• Bitot spots

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Liver, fish oils, milk, egg yolk, leafy vegetables, yellow and orange fruits and vegetables Include fat to aid the absorption of vitamin A (a fat-soluble vitamin)

• Excess vitamin A in the form of supplements as the body can store it,  therefore hypertoxicity

• Inadequate placental size
• Stillbirths
• Congenital malformations
• Congenital ocular defects
• Dry skin

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BCOMPLEXVITAMINS---

• Irritability
• Mouth ulcers
• Cracks at the corners of the mouth
• Inflamed tongue
• Numbness, tingling of the hands and feet

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Whole grains, cereals and millets, pulses, nuts and oilseeds, meat fish and poultry Fermentation and germination enhances B complex vitamins Avoid

• cooking foods in excess water
• Excess boiling
• Use of Soda
• Discarding the vegetable stock

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• Neural tube defects
• Enlarged liver and spleen
• Failure to thrive
• Neonatal megaloblastic anaemia
• Neonatal neurological problems.

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VITAMIND

‍800 IU

• Bone pain, muscle
• Weakness
• Muscle spasm
• Fragile & weak bones

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Fatty fish, egg yolk, Shitake mushrooms, Milk products & sun exposure to the sun for 15–30 minutes Avoid

• self- prescription of vitamin D supplements.

• Increased risk of gestational diabetes, preeclampsia
• Having infants small for their gestational age
• Growth retardation and skeletal deformities.

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To Know More: The Ultimate Indian Pregnancy Menu‍

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‍VITAMIN

C40mg

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• Dry skin.
• Splitting hair
• Swelling and discolouration of gums.
• Sudden bleeding from gum
• Compromised immunity

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Citrus fruits-Orange, Lime, Kiwi, Strawberry, Guava, Amla, Pineapple, Tomatoes, Grapefruit, Green or Red bell peppers. Recommended co-supplementation with iron supplements or food sources

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• Consumption of high fibre foods
• Caffeine & tannins
• Increased use of calcium supplements.

• Poor brain development
• Stunts foetal memory centre.
• Affects the storage of foetal iron in the liver.

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‍VITAMIN

K 55 mu g

• Haematuria,
• Eye haemorrhage
• Anaemia
• Gum bleeding
• Fractures

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Cabbage family vegetables, Kale, Spring onions, Spinach, Turnip greens, Egg yolks, Strawberry Include healthy fats for supporting absorption.

• Avoid if already on anti-epileptic drugs

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Birth defects:

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• Under the development of the nose, mouth, mid-face.
• Shortened fingers, cupped ears, and flat nasal bridge

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EAT HEALTHY TO STAY HEALTHY!

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Must Read: Pregnancy Platter