When the gestational age has entered the second trimester, several literature sources mention that pregnant women need up to 300 extra calories.
But besides that, Mama’s body is also actually in need of more nutritional intake, vitamins and minerals to support fetal growth and development.
In this period of time, too, Mama began to have to prioritize food quality, not just quantity.
What are the nutrients needed during second trimester pregnancy and its natural resources? Please refer to the following summary of information:
In the study, published in The Journal of Nutrition in 2015, showed that protein requirements increase with increasing gestational age.
In pregnancy before 20 weeks, Mama’s protein needs increased by 39 percent. Then when the gestational age reaches 31 weeks, Mama’s protein needs increase 73 percent, that is when compared with the current daily recommendations: 0.8 grams per kilogram of body weight.
That means that in early pregnancy the protein requirement will reach 1.22 grams and by the end of pregnancy, more like 1.52 grams of protein per kilogram of body weight.
Well, a protein source that you can choose during pregnancy includes eggs, cheese, yogurt, and nuts.
Fat is also one of the nutrients that you need to consume every day during your second trimester. What for?
As is known, when your body consumes vitamins A, D, E and K, everything dissolves only in fat. Without adequate fat intake, Mama’s body will not be able to absorb all the vitamins optimally.
Also consider the fact that the fetal brain consists of about 60 percent fat. To create a healthy brain, consumption of nutrients such as choline and omega-3 fatty acids, especially DHA, is also high.
Another benefit of adequate consumption of fat during pregnancy is to help keep Mama’s blood sugar stable.
Good sources of healthy fats for Mama choose include yogurt, cheese, olive oil, coconut, avocado and nuts.
Don’t underestimate the importance of consuming iron during the second trimester of pregnancy! Entering gestational age around 25 weeks, the fetus starts to need more iron intake.
If you lack iron intake, it will appear to be visible from your physical changes, such as becoming paler and your body feeling weak.
An iron source that you can choose from is peas, dark leafy vegetables like spinach, processed soy products like tofu and tempeh, and broccoli.
4. Vitamin B12
Vitamin B12 is very important for consumption, especially in pregnancy and breastfeeding. Without an adequate amount of intake, the risk of neural tube defects and premature birth can increase.
Vitamin B12 is found in most animal food sources, including meat, fish, poultry, eggs, and dairy products. If Mama is a vegetarian, consider consulting a doctor about taking special supplements.
5. Vitamin D
Entering the second trimester of pregnancy, Mama’s body also requires foods that are rich in calcium, magnesium and vitamin D. These three nutrients will help the fetus have strong bones and teeth.
In addition, consumption of foods containing omega-3 oil is also very important for fetal brain development.
Sources of calcium, magnesium and vitamin D that you can consume include avocados, broccoli, green beans, cabbage, carrots, greek yogurt, cheese, and dried fruit.
6. Vitamin C
Vitamin C is also one of the important vitamins to be consumed during the second trimester of pregnancy. Meeting the needs of vitamin C helps increase iron absorption, especially in times when the volume expansion of Mama’s blood is faster at this time.
A natural source of vitamin C for Mama in the second trimester such as oranges, kale, peppers, broccoli, cauliflower, and strawberries.