Why Is Protein Beneficial During Pregnancy?

By Author: Prohance
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If you are pregnant, congratulations! Now it’s high time to start thinking about what to eat and avoid to make your pregnancy healthier. It is no secret that women’s health and their babies' health are directly proportional to each other. Thus, you need to take care of yourself and your diet during this critical period to reduce the risk of any congenital disability.
Well, staying healthy during pregnancy by monitoring your diet is not as tricky as it seems. In this article, we look at the importance of consuming protein during pregnancy and have listed down a few protein-rich foods for you.
Role of Protein during Pregnancy
It is well-known that proteins offer structure to cells and tissues and help them function optimally. They also allow muscles to repair themselves in times of need. When it comes to pregnancy, the amino acids found in protein ensure the proper growth of the baby’s organs and tissues. Some other roles proteins play during pregnancy include:
Ensuring proper functioning of muscles
Growing as well as repairing tissues
Transporting oxygen to the fetus
Maintaining ...
... the balance of fluids
Producing hormones, antibodies, and enzymes
Getting the right amount of protein through apt nutrition will also help your child achieve a healthy birth weight.
How Much Protein Do Pregnant Women Need?
According to research, pregnant women need 70 to 100 grams of protein each day, depending on their weight and trimester. Aptaclub states that The Reference Nutrient Intake (RNI) of protein for adults per day should be 0.75g per kg of their body weight with an additional 6g per day for pregnant women. That means, if you weigh 55 kg and are pregnant, you will need: 55 x 0.75g/d = 41.25 g + 6 gram = 47.25 g of protein each day.
Protein-Rich Foods to Eat During Pregnancy
To have a healthy family in the future, you need to include protein-rich foods in your everyday diet. Make sure your pregnancy-friendly diet has the following foods:
1. Lean Meats
Opt for lean cuts of meat such as skinless chicken breast. Lean beef and pork are incredible sources of high-quality protein and vitamin B, which are crucial during pregnancy.
2. Eggs
Just like meat, eggs are an excellent source of protein and amino acids – all of which are essential for the baby’s development. Eggs also have vitamins and minerals that play an important role in the baby’s overall growth. Just make sure to eat boiled eggs and not undercooked or raw ones during pregnancy.
3. Fish
Fish, especially oily fish, are a rich source of omega-3 fatty acids that promote the baby's brain development. Apart from brain-building fatty acids, fish is a great source of protein, zinc, and iron. Try adding fish, including salmon, sardines, Pacific mackerel, and anchovies, in your diet. You can also rely on scallops, crab, and shrimp for your daily protein requirement.
4. Dairy and Dairy Products
Besides being a good source of protein, dairy offers other vital nutrients like calcium. However, you should avoid mould-ripened soft blue-veined cheeses as the bacteria can be harmful. The best is to rely on soft cheeses made from pasteurised milk.
5. Bean and Pulses
Beans and pulses such as green gram, kidney beans, brown lentils, pigeon peas, soybean, etc., should be eaten during pregnancy. Bake them, roast them, or add them to soups or curries. Just make sure that they are cooked thoroughly to avoid food poisoning.
6. Nuts and Seeds
Add a variety of nuts and seeds to your everyday diet. They are a brilliant power food, filled with protein, healthy fats, omega-3 and omega-6. Add nuts to your salads, smoothies or breakfast cereal to ensure healthy and sufficient protein intake.
7. Protein Supplement
When it comes to protein intake, it’s not only the quantity but also the protein sources that matter. Relying on various sources will ensure you get high-quality protein, vitamins and minerals crucial for your baby’s overall growth. If you cannot meet the recommended protein requirement, you can count on protein powder supplements. A good protein powder for pregnant women will fulfil your nutritional needs and make your pregnancy healthier.
Conclusion
Being pregnant is hard on your tummy, and meeting all the nutritional needs is another big challenge. In such cases, relying on a protein powder for pregnancy in consultation with your gynecologist is the best solution.
Prohance Mom comes as a boon for pregnant and lactating women. Infused with a combination of high-quality proteins and 31 standard nutrients, this health drink for pregnant women helps maintain the nutritional balance and energy levels required during this period. It is ideal for vegetarians and comes in delicious chocolate flavour, making it a great pick for your taste buds.
Disclaimer: This blog/publication/editorial/article is meant for awareness / educational purposes and does not constitute or imply an endorsement, sponsorship, or recommendation of any Products. Please consult your doctor/healthcare practitioner before starting any diet, medication, or exercise.