First trimester nutrition that pregnant women must meet

Pregnancy for 9 months is very important. In fact, every week the fetus in the womb carries out various important developments. For that, it is important for pregnant women to meet their nutritional needs. Nutrition plays a very important role in supporting every growth and development that the fetus carries out in the womb, from early pregnancy to childbirth. Then, what are the nutrients in the first trimester of pregnancy that are important for pregnant women to fulfill?

What happens during the first trimester of pregnancy?

The first trimester of pregnancy lasts from the first week to the 13th week of pregnancy. These are the most important weeks for the development of your fetus. Starting from the occurrence of fertilization, then the fertilized egg attaches to the uterine wall.

Then around the 5th week of pregnancy is the embryonic period (where the brain, spinal cord, heart and other organs begin to form). In the following weeks the baby's body parts also begin to form, such as the head, eyes, mouth, neck, feet, hands, and others.

Seeing the many important developments of the fetus, it is important for pregnant women to fulfill nutrition in the weeks of the first trimester of pregnancy. This is very important for the survival of the baby in the future. Lack of essential nutrients at this time can result in disruption of growth and early development of the baby. This effect can be permanent until the baby is born.

What are the nutrients in the first trimester of pregnancy that are important for pregnant women?

Some important first trimester nutrients that pregnant women must fulfill are:

1. Folate

Folate is indispensable in the first trimester of pregnancy. In fact, it is highly recommended to fulfill these nutrients before becoming pregnant. Why? Because in early pregnancy, folate is needed to support the development of the baby's brain and spinal cord. Lack of folate intake in the first trimester of pregnancy can cause the baby to experience birth defects.

You can get folate from green vegetables (such as spinach, kale, asparagus, and broccoli), citrus fruits (such as oranges), and nuts. Some of you may also need to get folic acid supplements while pregnant (as recommended by your doctor).

2. Protein

The main function of protein is as a body building substance, which is needed to form new cells and also to repair cells. Thus, protein is indispensable in the first trimester of pregnancy, where there is a lot of development of cells, tissues and organs in the fetus.

You can get protein easily, from eggs, tofu, tempeh, fish, chicken, meat, nuts, milk, and dairy products. Within a day, you need to eat protein sources of at least 2-3 servings.

3. Vitamin A

Your need for vitamins increases slightly during pregnancy. Vitamin A is needed for the development of the baby's vision, as well as to boost the baby's immune system. Vitamin A is also needed for the development of baby cells in the womb. You can get your vitamins from vegetables and fruits.

It's best to avoid consuming liver and its products (such as cod liver oil). The very high content of vitamin A in liver can actually harm pregnancy. You may not need to take vitamin A supplements.

4. Calcium and vitamin D

Both of these nutrients are needed by babies for the growth of bones and teeth. Calcium also helps improve blood circulation, as well as the work of the muscular and nervous systems. You can get calcium from milk and its products, such as cheese and yogurt. Certain vegetables also contain calcium, such as broccoli and kale. You can also get calcium from fish eaten with bones, such as anchovies, sardines, and salmon. You can also get vitamin D from salmon and other fatty fish.

5. Iron

During pregnancy, you need more iron because your blood production increases. This iron is used to make hemoglobin (which functions to circulate oxygen throughout your body and the fetus). Lack of reserves or intake of iron during pregnancy can put pregnant women at risk of iron anemia. Severe iron anemia during pregnancy can increase the risk of preterm birth, low birth weight (LBW), and postpartum depression.

You can meet your iron needs from lean red meat, chicken, fish, green vegetables (such as spinach and broccoli), and nuts.