During pregnancy, healthy diet plays a major role to keep you and your baby healthy. The food you take is the baby’s main source of nourishment, so you must need to consume different types of foods that are rich in nutrients and proteins that keep you and your baby healthy.
Benefits Of Protein During Pregnancy
Proteins plays major role in healthy development of fetal. It is nothing but a chain of amino acids that helps to builds your baby adorable face and every cell below it. It even helps in making enzymes, hormones and to build bones, muscles, cartilage, skin and even blood.
In 37 weeks of pregnancy, your baby’s brain needs these raw materials to transform itself in to wondrous organs that will help your baby to breathe, walk, and talk. It also supports in developing tissues present in placenta and extra embryonic membranes in baby.
Women often needs extra amount of iron during pregnancy. Protein helps to produce right amount of blood cells and aids the body in producing iron which is an important mineral to maintain healthy immune system. It also helps in healthy growth of breasts and uterine tissues during pregnancy.
What Happens If Intake Of Protein Is low During Pregnancy
If intake of protein during pregnancy is low, then it results in causing number of health issues in both mothers as well as in the baby too.
The first thing you notice is, it will make you very weak and increases fatigue in the mother.
For a baby, it lead to developing poor muscle growth, poor bone development, miscarriage and sometimes even brain damages and high risk of birth defects.
In fact if there is lack of protein during pregnancy, the baby growing inside the womb begins to break down its own tissues in order to build blocks to the body. Often it results in preventing both the mother and baby from staying healthy.
Importance Of Protein During Pregnancy
Several researchers have gone through the importance of protein during pregnancy.
According to a study published in journal health in 2013, population and nutritional reports has highly influenced by maternal link and protein intake. All these things confirmed that nutrition factors present in milk and protein promote the growth of fetus in a healthy way.
Several studies or additional studies need to be conducted to know and to confirm newly determined intake of protein and indispensible amino acids during pregnancy.
How Much Protein Is Needed During Pregnancy?
Generally human needs more than 50 grams of protein per day. But according to American pregnancy association, pregnant women need 75-100grams of protein per day. It means 25 grams more than what you would need normally.
However, it all depends on your body and regular routine. If you are active in doing regular exercise and physical activities, then you need extra protein to maintain healthy body along with your baby.
Rich Sources Of Protein
The following are some foods which are rich in protein that you must try in your regular diet.
- Peanut butter
- Lean beef and pork
- Whole grains
- Wheat germs
You can even try protein shakes and nutritional supplements which will help you to get required amount of protein per a day.
During pregnancy, you should be very careful while taking any type of food. You must avoid foods like unpasteurized cheese, fish with high amount of mercury, processed meat etc.
Even though these are high in protein, they also contain high amount of bacteria and virus that lead to several food borne illness. So, it’s better and best to avoid these types of food throughout pregnancy and even during recovery.
Apart from following balanced diet with rich sources of nutrition’s and proteins, try to follow regular exercise and maintain adequate sleep, deep breathing exercises plays vital role especially during pregnancy to lower the stress in your body.