Protein is a vital nutrient for pregnant women, providing the essential building blocks for the growth and development of the fetus. It is essential for the baby’s growth, as it helps to create new tissues, enzymes, hormones, and antibodies.
Protein is also important for the mother’s health, as it helps to maintain energy levels and reduce the risk of preeclampsia. Thus, consuming adequate amounts of protein during pregnancy is essential to ensure the baby’s and mother’s health.
In this article, we will discuss the benefits of consuming protein during pregnancy, as well as the recommended intake and sources of protein for pregnant women.
Benefits of Protein During Pregnancy
Protein is a vital component of a healthy pregnancy diet, providing a range of benefits for both mother and baby. Consuming an adequate amount of protein during pregnancy helps to ensure that the developing baby receives the necessary nutrients for proper growth and development. Benefits of protein during pregnancy include:
- Supports baby’s growth and development
- Increases production of red blood cells
- Enhances immune system
- Enhances fetal brain development
- Aids in the production of antibodies and hormones
- Normalises blood sugar levels
- Helps to prevent preterm labour
- Helps to prevent excessive weight gain in the mother
- Helps in the production of amniotic fluid
Overall, protein is an essential nutrient during pregnancy, providing the body with the building blocks it needs to support both mother and baby.
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Protein Deficiency
The effects of protein deficiency during pregnancy can be severe and long-lasting, both for the mother and her unborn child. A lack of dietary protein during pregnancy can lead to a decrease in the total number of cells in the baby, as well as a decrease in the amount of fat and muscle mass.
In addition, a protein deficiency can cause a decrease in the mother’s milk production and can lead to premature delivery and low birth weight. Furthermore, a lack of protein can lead to the development of anaemia, which can lead to a decrease in oxygenation of the fetus, leading to an increased risk of birth defects.
It is therefore essential for pregnant women to ensure they are consuming adequate amounts of dietary protein in order to ensure a healthy pregnancy and minimise the risk of complications.
How Much Protein Is Recommended During Pregnancy?
During pregnancy, the recommended daily allowance of protein is 75-100 grams.
This nutrient is essential for the growth and development of the fetus and helps to build and maintain maternal tissues and fluid balance.
It is recommended pregnant women should eat a variety of protein sources to ensure adequate nutrient intake. Additionally, pregnant women should speak to their healthcare provider about the appropriate amount of protein for their individual needs.
Protein-rich Foods for Pregnant Women
There are many sources of protein to include in a balanced diet during pregnancy. The following is a bulleted list of sources of protein for pregnant women:
- Lean meats such as chicken, turkey, and fish
- Dairy products such as milk, cheese, and yoghurt
- Legumes such as beans, lentils, and peanuts
- Eggs
- Nuts and nut butters
- Tofu and tempeh
- Quinoa
- Whole grains such as oats and wheat
It is important to choose a variety of protein sources to ensure that pregnant women get the essential amino acids necessary for both themselves and the developing fetus.
Additionally, pregnant women should be mindful of food safety guidelines and avoid eating raw or undercooked fish and meats, as these can contain harmful bacteria that could potentially be harmful to the baby.
Should you have any questions about your dietary and nutritional needs while pregnant, do not hesitate to consult your OB-gynaecologist.
Image Source: iStock
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