The nutritional needs of pregnant women will increase, especially when it's entering the second trimester of pregnancy. At that time, the rapid growth of the baby takes place - especially the development of the brain and nervous system. And it requires optimal nutrition.
Nutrients required are:
1. Carbohydrates and fats as a source of energy to produce a calorie substances. These can be obtained from cereals, tubers.
2. Protein as builder substances can be obtained from meat, fish, eggs and nuts.
3. Mineral as regulating substances can be obtained from fruits and vegetables.
4. Vitamin B complex is useful for keeping the nervous system, muscles and heart to function normally. Can be found in cereals, grains - grains, legumes, green leafy vegetables, yeast, eggs and dairy products.
5. Vitamin D is useful for the growth and bone. The source is found in fish liver oil, egg yolk and milk.
6. Vitamin E is useful for healthy red blood cells. Eat wheat grains, nuts, vegetable oils and green vegetables.
7. Folic acid is useful for the development of the nervous system and blood cells, mostly found in dark green vegetables such as spinach, cauliflower and broccoli. On fruits, folic acid is found in oranges, bananas, carrots and tomatoes. Needs folic acid during pregnancy is 800 mcg per day, especially in the first 12 weeks of pregnancy. Folic acid deficiency can disrupt the formation of the brain, and a congenital defect in the central nervous system and brain of the fetus.
8. Iron is useful to avoid anemia, found in green vegetables (such as spinach, kale, cassava leaves, papaya), meat and liver.
9. Calcium is needed for bone growth and teeth of the fetus, as well as protecting pregnant women from osteoporosis. If pregnant women calcium needs are not fulfilled, then the lack of calcium will be taken from the bones of the mother. Other sources of calcium are green vegetables and beans. Currently the best calcium obtained from milk and other dairy products. Milk also contains many vitamins, such as vitamin A, D, B2, B3, and vitamin C
