Nutrition that pregnant women must meet in the third trimester & bull; hello healthy

When you reach the third trimester of pregnancy, you need to pay more attention to the nutrients you eat. In the third trimester, your baby is still developing so he still needs a lot of important nutrients. What are the third trimester nutrients that are important for pregnant women to fulfill?

Pregnancy development during the third trimester

The third trimester lasts from 28 weeks of gestation. In this period, the baby in your womb has seen its shape, the important organs in the baby's body have also been formed and begin to function. At around the 32nd week of pregnancy, the baby's bones are also fully developed. However, the baby's nervous system is still developing in this third trimester.

In the third trimester, babies will continue to gain weight rapidly, about 230 grams per week. Babies also begin to store various mineral content in their bodies, such as iron and calcium. Therefore, mothers still need to meet their high nutritional needs during this third trimester.

What are the third trimester nutrients that pregnant women must meet?

Third trimester nutrition is almost the same as the essential nutrients pregnant women need during the second trimester. The continued development of the fetus in the womb and the preparation of the fetus for birth make many important nutrients that pregnant women must fulfill. The following are the third trimester nutrients that need to be fulfilled:

1. Omega-3 fatty acids and choline

Fetal development still continues during the third trimester, including the development of the brain and nervous system. Therefore, pregnant women need to meet the needs of omega-3 fatty acids and choline to support this development. You can get these omega 3 fatty acids and choline from fatty fish (such as salmon, tuna, and sardines) and fortified omega-3 eggs.

2. Calcium

Baby bone development also occurs very rapidly in this third trimester. Therefore, the mother still needs to meet the calcium requirement of 1200 mg per day. In addition, babies also begin to store calcium as a reserve in their body. Pregnant women can get calcium from milk and dairy products, green vegetables, bone fish (such as anchovies and sardines), and soybeans. Choose low-fat milk and dairy products if the mother wants to maintain her weight.

3. Iron

The closer to the time of birth, the need for iron for pregnant women increases. This is because the more blood volume required by pregnant women and the fetus. Iron deficiency during pregnancy can increase the risk of premature birth and LBW. For that, pregnant women need to meet their high iron needs. The need for iron for pregnant women in the third trimester is 39 mg. You can meet this iron requirement from consuming green vegetables (such as spinach, broccoli, and kale leaves), red meat, egg yolks, and nuts.

Combine with foods containing vitamin C when eating these foods. Vitamin C can help the absorption of iron by the body. In addition, vitamin C can also help boost the immune system in both mother and baby. You may also need to take iron supplements to help meet your high iron needs.

4. Zinc

In the third trimester, your zinc or zinc needs slightly increase compared to the previous trimester, which is 20 mg. The need for zinc is met properly during pregnancy can prevent the baby from premature birth. You can meet the needs of this zinc from red meat, seafood , leafy greens (such as spinach and broccoli), and nuts.

5. Vitamin A

The need for vitamin A also increased slightly in the third trimester of pregnancy than in the previous trimester. Pregnant women should meet their current requirement of vitamin A at 850 micrograms. You can get vitamin A from a variety of fruits and vegetables (such as carrots, tomatoes, sweet potatoes, and spinach), as well as milk and eggs.

x