Balanced nutrition is critical to a healthy pregnancy. In the last article we dealt with the importance of Iron and Calcium in a healthy pregnancy. We now bring you the importance of Folic Acid and during pregnancy, and the roles they play.

Folic Acid ( Vitamin B9 or Foliate)

• Folic Acid is one of the few nutrients, known to prevent birth defects.
• Lack of Folic Acid can sometimes induce miscarriages.
• It helps generate normal blood cells
• It combats anemia
• It helps produce some of the necessary chemicals for the nervous system.
• It helps cell division during pregnancy and charting out the genetic map.

Folic Acid deficiency can cause damage to the foetus very early in pregnancy. Dairy products, pulses, nuts and whole grains are excellent sources for Folic Acid. The daily requirement of Folic Acid during pregnancy is approximately 400 micrograms. If a balanced diet is followed during pregnancy, there is rarely a need for any supplements. Eating lots of Folate rich food won't hurt you!

Vitamin B2

• Vitamin B2 or Riboflavin helps the body produce energy.
• It is essential for proper development of the baby's bones, muscles and nerves.
• If there is a deficiency of this Vitamin during pregnancy, you may be at a greater risk for pre-eclampsia.
• Babies born to mothers with Vitamin B2 deficiency, may develop anemia, low immunity or digestive problems at birth.
• Pregnant women need approximately 1.4mg of Vitamin B2

The best source for Vitamin B2 is from natural foods like dairy produce, fruits, vegetables and grains. Yeast, seeds, nuts, beans and avocado are also good sources for Vitamin B2. You can also try eating more of boiled mushrooms or soyabeans, chicken livers, ricotta cheese and yogurt made of skimmed milk etc. However, during pregnancy, you may need a supplement anyway.

Proteins

• Protein helps build your body, and while you are pregnant, it is essential for the development of your baby's body.
• You will need more protein after the third month, when your baby is growing and developing

Meat, fish and other non-vegetarian products are the best source for protein. Eggs are an invaluable source too. If you are a vegetarian consider eating dairy, beans and soya products: tofu, yogurt, milk, cheese, kidney beans ( rajma) and lentils.

Remember, pregnancy is a crucial time of your life, for you are responsible for not one, but two people! Your ideal diet should be a balanced one, to ensure healthy development of the baby.

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