There are many nutrients that a mother needs during the first trimester of pregnancy. Therefore, it is very important to meet the necessary intake so that the mother and fetus can grow healthily and smoothly until the day of delivery arrives. Here is a list of nutrients needed by mothers in the first trimester.
Of course, all mothers hope to have a good pregnancy so that the baby in the womb can grow healthily and perfectly. To ensure a good pregnancy, there are various ways to achieve it, including regular exercise, adequate rest, regular pregnancy check-ups, and following all the doctor's advice.
Moreover, paying attention to the nutritional intake of pregnant mothers is equally important.
1. Rich in Folic Acid
Folic acid is one of the important nutrients in the formation of the baby's brain cells. Prenatal supplements (before birth) with folic acid are essential for the baby's intelligence even while in the womb.
Findings from experts in the Journal of the American Medical Association suggest that mothers who consume folic acid four weeks before pregnancy and eight weeks after pregnancy can reduce the risk of autism in babies by 40 percent.
In addition, folic acid can prevent miscarriages, prevent anemia, and reduce the risk of preeclampsia. So, what foods are rich in folic acid and good to consume in the early trimester?
Pregnant mothers can get folic acid from green vegetables (spinach, broccoli, cabbage), fruits (avocado, papaya, orange), nuts, beef liver, and eggs.
2. Protein is Equally Important
Protein is a food for the first trimester that should not be missed. Don't get it wrong, protein isn't just about muscles; it also has many benefits for pregnant mothers.
Protein plays an important role in helping form body tissues in both the mother and baby during pregnancy. In addition, protein can help the mother to boost her immune system, so she doesn't get sick easily.
So, what foods are rich in protein and good to consume in the first trimester? Don't worry, there are many options. Starting from lean meat, fish, eggs, and poultry.
3. Must Contain Iron
In addition to the two nutrients above, pregnant mothers' food also needs to contain iron. The reason is clear: iron-rich foods aim to prevent anemia. Don't underestimate anemia because this condition doesn't just affect the mother.
Anemia can trigger various problems for the fetus, one of which is premature birth. How come? Anemia reduces red blood cells or hemoglobin. This condition can eventually increase plasma volume and cause uterine contractions.
In addition, iron is also beneficial for carrying oxygen-rich blood to the baby in the womb. Be careful, iron deficiency can also negatively affect the child's IQ later on. In short, besides folic acid, iron is important in the growth and development of the fetal brain.
Mothers can get iron from beef and poultry, eggs, seafood (be careful with raw foods and those high in mercury), tofu, grains, nuts, spinach, and eggs.
4. Fiber-Rich Foods
Fiber is a nutrient or food for the first trimester that is equally important. Fiber can help mothers control weight gain and prevent preeclampsia. According to experts at the American Diabetes Association, fiber can help reduce the risk of gestational diabetes.
The specialty of fiber is not only stimulating fetal development. This nutrient can also help prevent pregnant mothers from experiencing constipation.
Want to know fiber-rich foods that can be consumed in the first trimester? There are many, starting from fresh fruits, nuts, grains, to cooked vegetables.
5. Milk or Dairy Products
Milk or dairy products are rich in various nutrients needed by mothers in the first trimester of pregnancy. These include protein, vitamin D, iodine, folic acid, and calcium. In the first trimester, pregnant mothers are advised to consume dairy products rich in calcium. This calcium is good for both the mother and the baby's bone development.
So, what milk should be consumed in the first trimester and beyond? Besides meeting the nutritional needs of pregnant mothers, make sure to choose milk that has been pasteurized. Unpasteurized milk, such as raw milk from cows, can contain harmful bacteria. Besides milk, mothers can also get the above nutrients from cheese or yogurt.
6. Lemon or Coconut Water
Lemon and coconut water can be an option for pregnant mothers who often experience nausea in the first trimester of pregnancy. Interestingly, coconut water helps meet the body's fluid needs and prevents dehydration.
7. Pay Attention to Carbohydrate Intake
Don't forget, pregnant mothers also need carbohydrates during pregnancy. Complex carbohydrates are nutrients that can help mothers maintain digestive health during pregnancy. Consuming carbohydrates during pregnancy is also good for meeting the energy needs of the developing fetus.
There are many types of food for pregnant mothers that contain carbohydrates. Starting from fruits like bananas, vegetables like broccoli and spinach, as well as nuts and oatmeal.
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