It's no secret that pregnant women need additional nutrients.. But this does not mean that you need to eat twice as much.. During the second and third trimester of pregnancy it is necessary to consume an additional 300 kcal daily, transmits Medical Observer.

However, future mothers may have different nutritional needs.. It is therefore necessary to consult with your doctor or nutritionist for a diet plan that will meet your needs..

Below are some of the most important nutrients for pregnant women.. Inclusion in the diet of additional portions of these components will replenish the additional nutrients you need.

Calories: as already mentioned, in the second and third trimester of pregnancy, women need to consume an additional 300 kcal daily. You can get these extra calories from some healthy foods - one cup of yogurt (110 kcal), a slice of whole grain bread (70 kcal), baked potatoes (120 kcal) or a cup of skim milk (120 kcal). Avoid products with “empty” calories (donuts, french fries, chicken wings, etc.). ): they not only have no nutritional value, but often contain harmful and dangerous fats.

Vitamin E: daily volume (12 mg) can be replenished with one large egg.

Vitamin C: you need an additional 10 mg of vitamin C per day, which you can get from a half cup of cooked zucchini.

Vitamin B2 (riboflavin): an additional 0.6 mg of this vitamin daily helps to protect the child from congenital malformations, such as heart problems. A good source of this substance is breakfast cereals / cereals (for example, oatmeal).

Vitamin B12 - necessary for the development of the nervous system of the child: an additional 0.2 mg of this vitamin per day can be found at 100 grams. chicken meat.

Folic acid: a very important vitamin for expectant mothers. It has been proven that it prevents many birth defects, including spina bifida (incompletely formed spinal cord) and other neural tube defects.. Many experts recommend taking folic acid a few months before pregnancy.. Today, many foods are fortified with folic acid, including breakfast cereals.. Spinach, dried beans, peas and seeds are a natural source of this nutrient..

Magnesium: the daily diet of a pregnant woman should include 205 mg of magnesium. Apples, lemons, grapefruits, corn, almonds, nuts and seeds, as well as dark green vegetables are a good source of this mineral..

Zinc: Your need for zinc depends on what stage of pregnancy you are in: 5.1 mg in the first trimester, 6.6 mg in the second trimester, and 9.6 mg in the third trimester. Extra zinc can be obtained from lean steak, pork fillet, pumpkin seeds and eggs.

Selenium: during pregnancy you need to increase the daily intake of this mineral 4 times. Good sources of selenium are tuna, tomatoes, broccoli.

Calcium: if you do not get enough of this mineral from your diet, then your body will try to fulfill the deficiency of calcium contained in your bones, which will weaken them. Try to eat at least three servings of dairy products every day.. One serving is a glass of milk or yogurt, or 40 g of pasteurized cheese.. Calcium can also be obtained from soy milk, tofu, orange juice, dark green leafy vegetables, broccoli, almonds, anchovies and canned salmon.

Iron: during pregnancy, the volume of circulating blood increases, and the amount of iron needed by the body also increases: 27 mg, 34 mg and 38 mg of iron are needed daily in the first, second and third trimesters, respectively. However, iron is not easily absorbed by the body.. Red meat, dark poultry, salmon, eggs and fortified breakfast cereals are good sources..

Omega-3 fatty acids - useful for the development of your child's brain. They can be obtained from fish - salmon, tuna and sardines, but with fish you need to be careful, as it may contain a small amount of mercury.

Make sure that the fish was delivered from a safe and reliable source, for the same reason, temporarily refrain from eating raw fish..

Water: drink as much water as possible to help blood circulation. Keep in mind that although you can get various vitamins and minerals from nutritional supplements, they cannot replace a well-balanced diet.. The best source of vitamins and minerals will always be foods that contain them in their natural form, so they are easier absorbed by your body..

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