Are you ready to become a mother? Are you breastfeeding your baby? Then let's learn exactly about these essential nutrients!

This is a very special time for you, the mother-to-be, and for you, who are breastfeeding your baby. So, during this precious time , it is very important to take special care of the food you eat for the health of you and your baby. You need about 300 to 500 calories more than you normally consume in a day during this time. This is for the baby's growth and your strength. Let's see what nutrients you and your baby need during this time.

What are the essential nutrients you need during pregnancy and while breastfeeding?

Here are some of the nutrients that will help you and your baby stay healthy. These can often be found in fresh fruits, vegetables, whole grains, nuts, legumes, dairy products, and lean meats. Your doctor may also recommend that you take a prenatal multivitamin with iron.

Calcium - Make your bones and teeth strong as steel!

Calcium is like the cement that builds your and your baby's bones and teeth. Just think, you can't build a house without a strong foundation, that's how it is. Not only that, calcium also helps our blood circulation, muscles, and nervous system all work properly. A pregnant and breastfeeding mother needs about 1,000 milligrams of calcium per day. Where can you find these?

• Low-fat dairy products ( yogurt , cheese, skim milk)
• Calcium -fortified orange juice and milk-alternatives like soy milk and almond milk
• Some cereals
• Dark green vegetables like kale, spinach (when eaten with spinach)

Carbohydrates - Energy for the day's work and the baby's growth!

Carbohydrates are the main source of energy for our bodies. This energy is essential for the growth of the baby, for your daily activities, and for breastfeeding the baby later on. However, not all carbohydrates are equally good.

It is best to get carbohydrates from whole grains , such as brown rice with bran, buckwheat, barley, bran bread, as well as fruits and vegetables.

This food is also good for the stomach because it is rich in fiber. It is wise to reduce refined carbs like white bread, white rice, and foods and drinks with a lot of added sugars as much as possible.

Fiber - The best solution for stomach upset and constipation!

Constipation is a very annoying problem for many mothers during pregnancy. It can cause bloating and discomfort. The best natural solution to this is to eat foods that contain fiber. What foods are high in fiber?

• Whole grains - that means whole grains, bran bread, brown rice, oats.
• Fresh fruits (bananas, mangoes, papayas, oranges) and vegetables (carrots, beans, spinach, cabbage).
• Legumes like lentils, chickpeas, green beans, and peas.

When these are added to food, the bowels function better and constipation can be reduced to a great extent. Also, drink plenty of water for the fiber to work properly.

Folic Acid - Essential for the development of the baby's brain and spinal cord!

Folic acid is a very important vitamin that you should start taking right from the time you are planning to get pregnant. This is because it helps the baby's brain and spinal cord (neural tube) develop properly. If you don't get enough of it, your baby is at a higher risk of developing serious birth defects like neural tube defects. Therefore, taking at least 400 micrograms (0.4 milligrams) of folic acid per day before conception and during the first few months of pregnancy can greatly reduce this risk. In the second and third trimesters of pregnancy, this requirement increases to about 600 micrograms (0.6 milligrams), and a breastfeeding mother needs about 500 micrograms (0.5 milligrams). These are found in breads and cereals that have folic acid added. Also, green vegetables (such as spinach, kale, and collard greens), citrus fruits (oranges, tangerines), avocados, lentils, and beans naturally contain this vitamin called folate.

Healthy Fats - Your baby needs fat for growth, but the good kind!

Although some people are afraid of fat, fat is an essential part of a healthy diet. Fat is necessary for the development of the baby, especially during pregnancy, especially for brain development. However, you should choose healthy fats, that is, unsaturated fats . Unhealthy saturated fats (highly fatty meat, butter, coconut oil) and trans fats (found in margarine, baked goods, and fast food) should be reduced as much as possible. Healthy fats can be found in:

• Vegetable oils like olive oil , canola oil, and sunflower oil.
• Nuts and nut butters made from nuts such as cashews, peanuts, almonds, and pumpkin seeds.
• Avocado.
• Oily fish like salmon, mackerel, and sardines (these also contain omega-3 fatty acids).

Iodine - For baby's brain development and thyroid function!

Iodine is an essential mineral that helps the thyroid gland in our body produce hormones. These hormones are very important for the development of the baby, especially the brain. If the baby does not get enough iodine during pregnancy, it can cause problems with the thyroid gland, growth delays, and learning disabilities. Therefore, it is important for pregnant and breastfeeding mothers to use iodized salt when cooking and eat foods rich in iodine, such as seafood (fish, shrimp, shellfish), and dairy products. Also, check if the prenatal vitamin you take contains 150 micrograms of iodide (this is a type of iodine that is easily absorbed by the body). If it is not enough, it is a good idea to talk to your doctor and ask if you need to take an additional one.

Iron - Prevent Iron-Deficiency Anemia and Beat Fatigue!

Iron is essential for making hemoglobin in red blood cells. During pregnancy, the baby needs more blood for growth and development of the placenta, so the need for iron is also very high. During pregnancy , you can prevent iron-deficiency anemia by eating iron-rich foods and taking iron supplements as prescribed by your doctor. If you have low iron, you may feel tired all the time, have difficulty breathing, and experience dizziness . Iron-rich foods:

• Lean red meat, chicken, and fish.
• Fish.
• Iron-fortified cereals.
• Legumes like lentils, chickpeas, and green beans.
• Dark green vegetables like spinach, kale, and collard greens.
• Iron absorption is increased when iron-containing foods are eaten with foods rich in vitamin C (lemon, oranges, tomatoes).

Protein - like the building blocks of a baby's body!

Protein is the main building block of the baby's body, including muscles, bones, skin, and internal organs. Especially in the second and third trimesters of pregnancy, the baby's growth is rapid, so the need for protein is also high. Although a pregnant mother needs more protein than a normal woman, it is not recommended to get it from artificial sources such as protein shakes and protein powders. The best thing is to get protein from natural foods. Good sources of protein:

• Lean meat, chicken, fish.
• Eggs.
• Milk, yogurt, cheese.
• Lentils, chickpeas, beans, soybeans.
• Nuts like cashews, peanuts, and almonds, and nut butters made from them.
• Tofu.

Vitamin A - for your baby's heart, eyesight, and immunity!

Vitamin A is an important vitamin that helps your baby's heart, eyes, and immune system develop. Vitamin A deficiency is rare in developed countries. However , taking too much vitamin A can be harmful to your baby and cause birth defects. Therefore, it is best to take a prenatal vitamin that contains no more than 1,500 micrograms (5,000 IU) of vitamin A. Also, do not take vitamin A supplements unless specifically recommended by a doctor. Safe foods containing vitamin A:

• Milk and dairy foods.
• Orange and yellow fruits and other vegetables (e.g. papaya, cantaloupe, carrots, sweet potatoes, pumpkin).
• Dark green vegetables (spinach, kale).

Vitamin B12 - for baby's blood formation and brain function!

Vitamin B12 is a vitamin that is very important for the formation of red blood cells in a baby, brain development, and proper brain function. It is found mostly in animal foods. That is, in things like meat, fish, chicken, milk, and eggs. There are also fortified cereals with vitamin B12 added, and in non-dairy milk alternatives like soy milk.

If you are a vegetarian or vegan, you should definitely talk to your doctor about whether you should take vitamin B12 supplements during pregnancy and while breastfeeding, as a deficiency can cause problems for you and your baby.

Vitamin D - Helps the body absorb calcium and strengthens bones!

Vitamin D is another important vitamin that helps our body absorb calcium, which helps keep our bones and teeth strong. Vitamin D is produced in the body when our skin is exposed to sunlight. However, we can't always get enough sunlight in the morning and evening, and sometimes it may not be enough. Therefore, we need to get it from food as well. Foods containing vitamin D:

• Fortified low-fat or fat-free milk with added vitamin D.
• Orange juice with added vitamin D.
• Egg yolk.
• Oily fish like salmon and tuna.

Experts recommend that pregnant and breastfeeding mothers get at least 600 International Units (IU) of vitamin D per day. If you're unsure whether you're getting enough vitamin D, talk to your doctor.

Some important things for you to remember!

Each of these nutrients is very important for your health, the health of your unborn baby, and the health of your nursing baby.

Simply put, eating a balanced, nutritious diet is the most important thing. That means adding a variety of colorful vegetables, fruits, whole grains, nuts, legumes, meat, fish, and dairy products to your diet. Don't just eat the same foods over and over again, keep a variety of foods.

• Medical advice is mandatory:Follow your doctor's or family health worker's instructions carefully, especially regarding supplements. They know what is best for your condition. Never start taking new vitamins without first consulting a doctor.
• Drink plenty of water: Don't forget to drink at least 8-10 glasses of water a day. This is also very important. It is especially important for a breastfeeding mother to stay hydrated.
• If in doubt, ask: If you have even the slightest doubt about a food or nutrition, such as "Is it okay to eat this?" "Will this harm the baby?", never be afraid or hesitant to ask your doctor.

You are not on this journey alone. Your health and that of your baby are the most important things. So eat well, drink well, be happy, and stay healthy! Best wishes to you!

---

` Pregnancy nutrition, breastfeeding, essential nutrients, vitamins, minerals, healthy pregnancy, baby development