Prepare yourself before pregnancy! Include these foods in your diet to prevent calcium and iron deficiencies.

News Topical, Digital Desk : The moment of becoming a mother is extremely special for every woman. Every mother wants to take the best care of her child, whether before or after birth. Therefore, it is crucial for the mother to be healthy. However, in today's fast-paced lives, women often forget to take care of themselves. Furthermore, not eating on time and not maintaining a proper diet can lead to weakness. Women initially ignore this weakness, but later, due to nutritional deficiencies, they face complications during their pregnancy. Therefore, all women should take utmost care to include a healthy and balanced diet in their routine. So, let us tell you today what women should include in their diet before pregnancy to avoid calcium and iron deficiencies.

What makes a calcium-rich diet?
Calcium is extremely important for our bodies. It strengthens our teeth and bones. Calcium becomes even more essential during pregnancy. Calcium helps control blood pressure during pregnancy. Therefore, it is crucial to eat calcium-rich foods daily so that your body is fully prepared for conception. To ensure calcium, you can include the following in your diet:

1. Milk, cheese, yogurt, and other dairy products 
2. Green leafy vegetables – okra, spinach, etc. 
3. You can also choose fortified dairy options, such as calcium-rich soy drinks 
4. Bread and other products made from flour with added nutrients 
5. Fish whose bones you eat – such as sardines and pilchards

Which sources of iron should be adopted?

Iron also plays a vital role in maintaining a healthy body. Iron helps maintain proper blood levels and the formation of hemoglobin. A deficiency can lead to various illnesses. Iron requirements increase during pregnancy, as the baby is growing in the mother's womb and requires nutrition, which is provided through blood. To best prepare your body for pregnancy, increase the iron content in your diet. For this, you should include the following:

1. Eggs
2. Pulses – beans, peas and lentils
3. Green vegetables – spinach and broccoli
4. Breakfast cereals with extra iron
5. Dried fruits – prunes and apricots

You can also combine this iron-rich diet with vitamin C-rich oranges, bell peppers, berries, and kiwis, as vitamin C significantly aids iron absorption. You should also avoid drinking beverages like tea and coffee.

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