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 Guard Yourself from Common Nutritional Deficiencies

Guard Yourself from Common Nutritional Deficiencies

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Getting ready for pregnancy must begin by getting nutritionally fit. Your nutritional status will not only affect your chances of getting pregnant but also the development of your baby. Your body is like an infrastructure for the growth of your yet-to-be arrived joy.

Monday, February 13th, 2017

So, get your body ready, guard it against common nutritional deficiencies so that your bundle of joy can have the best possible nest to cuddle and grow.

Here is a guide that will help you identify common nutritional deficiencies and provide you with some strategies to guard against these.

Look for these signsWhat could it be?Opt for theseDo’sDon’ts
Weakness, tiredness, decreased work performance, falling sick often, inflamed tongueIron- deficiency anaemiaPulses, legumes, leafy vegetables, tofu, meat and poultryInclude citrus foods in your diet to add vitamin C, which will aid iron absorptionDon’t have tea or calcium supplements with iron-rich foods
Swelling in the neck, reduced work productivity and mental capacitiesIodine deficiencySea foods, milk, grains, eggs and iodised saltImprove iron and vitamin A intake as deficiencies of these also impact iodine nutrition and thyroid functionLimit the intake of soya, cassava, cabbage, broccoli, cauliflower, and other cruciferous vegetables as these foods contain chemicals that hinder iodine uptake
Numbness and tingling in the fingers, muscle cramps, convulsions, lethargy, poor appetite and abnormal heart rhythmsCalcium deficiencyMilk, curd, cheese, paneer, broccoli, Chinese cabbage, leafy vegetables, millets, oilseeds such as sesame seedsExpose yourself to sun so that your body will produce vitamin D, which is important for calcium absorptionDon’t drink milk along with spinach, sweet potatoes, beans as phytates in these foods will hinder calcium absorption
Poor resistance to infectionsVitamin A deficiencyLiver, fish oils, milk, eggs, leafy vegetables, yellow and orange fruits and vegetablesInclude some amount of fat to aid absorption of vitamin A as it is a fat-soluble vitaminAvoid excess vitamin A in the form of supplements as body can store it and may have harmful effects
Irritability, mouth ulcers, cracks at the corners of the mouth, inflamed tongue, numbness, tingling of the hands and feetB-Complex deficienciesWhole grains, cereals and millets, pulses, nuts and oilseeds, meat fish and poultryImprove B-complex content of foods by using methods such as fermentation and germination improves B-vitamin content of foodsAvoid cooking foods in excess water, throwing water of cooked foods, excessive boiling and use of soda because these methods destroy the B-complex vitamins
Bone pain and muscle weaknessVitamin D deficiencyFatty fish, eggs and sun exposureExpose yourself to sun for 5–30 minutes at least twice a weekDon’t forget to supplement your diet with vitamin D if you don’t get enough sun exposure. Talk to your doctor about this.

A well-balanced healthy diet including foods that contain important nutrients can help you keep these common deficiencies at bay.

Experience healthy you to get ready for pregnancy!

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