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How to have a healthy pregnancy ? All you want to know

Pregnancy is a journey that ended with a wonderful event that is bringing a new person into the world, well as you will do anything to help ensure a healthy pregnancy.
How to have a healthy pregnancy

Part 1: Diet and Healthy Pregnancy

Once you know you're pregnant, you'll pay attention to every bit you take every time you ask yourself, "Is this food healthy for me and my baby?" Your diet affects not only you but also your baby, you need to know what nutrients you need.

The five most important nutrients:

  • A- Calcium:
Calcium is one of the most important nutrients for building strong bones in your baby If the mother does not eat enough calcium, calcium is taken from the bones to support the baby's bone growth.

Some great sources that provide your body and baby with plenty of calcium are milk, yogurt, green leafy vegetables such as kale, necklaces, broccoli, and mustard green spinach, as well as some great sources of calcium such as shrimp, salmon, soybeans, and hazelnuts.

As a result, studies show that you need about 1000-1300 milligrams per day, so you need to see what you eat to get your needs. 

Sometimes your doctor recommends that you get some calcium supplements to get your needs.
  • B- Folate and folic acid:
Folate is the form of B9, which can be found naturally in a variety of foods, especially in green leafy vegetables, some dairy products, and certain meat (especially chicken and beef liver) folic acid, on the other hand, is not found in the wild and is only produced in laboratories.

Vitamin B or folic acid is very important not only for you but also for your baby, as it protects your baby's brain from abnormalities, it also avoids premature births and low birth weight for your baby.

In addition, folic acid can help your child to grow better after conception, Therefore, be sure to check your multivitamin bottles for folic acid or folic acid, the growth of the brain and back spinal cord of the baby, especially in the first few weeks, is helped by this very important compound, In fact, it is a necessity for any woman who claims to prepare for pregnancy.

You need about 800 micrograms per day (depending on your doctor's recommendations).
  • C- Vitamin D: 
Significantly, increasing vitamin D blood levels can reduce the risk of disease and infection, it is also important to avoid mortality problems for both you and your baby. In addition, it will reduce the risk of complications during pregnancy and childbirth, therefore low vitamin D levels can cause breathing problems inborn babies, But you don't want to take too much because while enough is critical, too much can lead to birth defects.

In fact, as a pregnant woman, you need at least 6000 IU per day according to the recommendation of Vitamin D Tip So, the main source of vitamin D is the sun, but you should be about 30 minutes of sunlight fish oil that can be found in Salamon, tuna, mackerel, and sardine is also very rich
Vitamin D.
  • D- Protein
During the second and third trimesters of pregnancy, protein is very important for your baby's growth, 70 grams of protein per day is enough, the main source of protein is meat, as well as lentils and beans, wild salmon, organic chicken and of course organic eggs.
  • E- Iron:
Proteins in red blood cells that transport oxygen to tissues known as hemoglobin are produced by the iron that the body has produced, Therefore, during pregnancy, you need to help your baby to make his blood supply, and for this reason, you need to duplicate its iron in his body.

Therefore, it will avoid premature births and low birth weight.

You need about 27 milligrams per day of meat is a great source of iron in addition to white beans, tomato paste, pumpkin seeds, and boiled soy, to increase iron intake, take it with foods rich in vitamin C, avoid taking calcium supplements while drinking iron, limit your caffeine and tea.

Part 2: Hydration and Healthy Pregnancy 

Drinking pure water is very important during pregnancy and also after birth to healthy breastfeeding, as the water supports liver and kidney function by transporting waste products from cells, it is also important for proper breast milk production and flow.

In addition, you can avoid fatigue and constipation and reduce the risk of urinary tract infections and premature work due to drinking water, this will help you produce more blood volume than your body expands.
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