Difference between revisions of "Health-and-Nutrition/C2/Pre-pregnancy-Nutrition/English-timed"
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| Welcome to the '''Spoken Tutorial''' on pre-pregnancy nutrition. | | Welcome to the '''Spoken Tutorial''' on pre-pregnancy nutrition. | ||
|- | |- | ||
| 00:05 | | 00:05 | ||
− | | In this tutorial, we will learn about | + | | In this tutorial, we will learn about nutritional requirements during reproductive age and pre-pregnancy period. |
|- | |- | ||
| 00:14 | | 00:14 | ||
− | | Let us first begin with '''Protein''' | + | | Let us first begin with '''Protein'''. |
|- | |- | ||
| 00:17 | | 00:17 | ||
− | | '''Protein''' is required for growth and maintenance of muscle tissue | + | | '''Protein''' is required for growth and maintenance of muscle tissue. |
|- | |- | ||
− | |00: | + | |00:21 |
− | | It aids in cell repair and bone development as well as for joints | + | | It aids in cell repair and bone development as well as for joints. |
|- | |- | ||
|00:27 | |00:27 | ||
− | |It helps in improving immunity and maintaining a healthy liver | + | |It helps in improving immunity and maintaining a healthy liver and also provides energy. |
− | + | ||
− | + | ||
|- | |- | ||
|00:34 | |00:34 | ||
− | |'''Protein''' forms chemicals which | + | |'''Protein''' forms chemicals which help in- |
− | + | digestion, break down of toxins in the body, | |
− | break down of toxins in the body | + | |
|- | |- | ||
|00:41 | |00:41 | ||
− | | | + | | maintaining blood sugar and carrying signal to and from the brain. |
|- | |- | ||
− | | 00: | + | | 00:46 |
|Deficiency of '''Protein''' leads to - diminished growth of fetus for its age, | |Deficiency of '''Protein''' leads to - diminished growth of fetus for its age, | ||
|- | |- | ||
|00:52 | |00:52 | ||
− | | | + | | poor height, memory and motor skills in the baby, along with high risk of infection. |
|- | |- | ||
| 01:00 | | 01:00 | ||
− | | | + | |In adults, it leads to - wrinkling of skin, |
− | In adults, it leads to - | + | |
− | + | hair fall, | |
|- | |- | ||
|01:05 | |01:05 | ||
− | | | + | | tiredness and weakness, |
|- | |- | ||
− | |01: | + | |01:07 |
− | | | + | | frequent infections and muscle loss. |
|- | |- | ||
| 01:11 | | 01:11 | ||
− | | Another ''' | + | | Another '''protein''' called '''Keratin''' is an important part of hair, nails and skin. |
|- | |- | ||
− | | 01: | + | | 01:17 |
− | | Interestingly, | + | | Interestingly, the '''protein''' is made up of different substances called '''Amino acids'''. |
|- | |- | ||
|01:24 | |01:24 | ||
− | | There are in total 22 '''Amino acids ''' | + | | There are in total 22 '''Amino acids''' out of which 9 '''Amino acids''' have to be taken from the diet. |
− | + | ||
− | + | ||
|- | |- | ||
| 01:33 | | 01:33 | ||
− | | Let us now look at the two types of '''Protein''' which are - | + | | Let us now look at the two types of '''Protein''' which are - the Complete '''Protein''' and |
− | + | the Incomplete '''Protein'''. | |
|- | |- | ||
| 01:41 | | 01:41 | ||
− | | All 9 '''Amino acids''' mentioned earlier are present in animal ''' | + | | All 9 '''Amino acids''' mentioned earlier are present in animal '''proteins'''. |
|- | |- | ||
|01:46 | |01:46 | ||
− | | That is why animal ''' | + | | That is why animal '''proteins''' are called as complete '''proteins'''. |
|- | |- | ||
| 01:51 | | 01:51 | ||
− | | On the other hand, | + | | On the other hand, in plant based '''proteins''', some of these 9 necessary '''Amino acids''' are in lesser amounts. |
− | + | ||
− | some of these 9 necessary '''Amino acids''' are in lesser amounts | + | |
|- | |- | ||
− | | | + | |01:59 |
− | |For example, cereals are low in '''Lysine''' while pulses are low in '''Methionine''' | + | |For example, cereals are low in '''Lysine''' while pulses are low in '''Methionine'''. |
|- | |- | ||
| 02:07 | | 02:07 | ||
− | | It is therefore important to consume different plant ''' | + | | It is therefore important to consume different plant '''proteins''' together in combinations. |
|- | |- | ||
|02:13 | |02:13 | ||
− | | For example, | + | | For example, grains and pulses should be consumed in a combination as they both will provide enough quantities of necessary '''Amino acids'''. |
|- | |- | ||
| 02:23 | | 02:23 | ||
− | | Now we will learn about another important nutrient | + | | Now we will learn about another important nutrient i.e. Fat. |
|- | |- | ||
|02:28 | |02:28 | ||
− | | Good fats from | + | | Good fats from food are important for good health. |
|- | |- | ||
− | | 02: | + | | 02:31 |
− | | There are some fats that cannot be produced by the body, | + | | There are some fats that cannot be produced by the body, like '''Omega-3 fatty acids'''. |
− | Hence they should be taken from the diet | + | Hence they should be taken from the diet. |
|- | |- | ||
| 02:40 | | 02:40 | ||
− | | These fats maintain heart health | + | | These fats maintain heart health, |
|- | |- | ||
|02:42 | |02:42 | ||
− | | | + | | reduce inflammation in the body |
− | + | and can help to improve the chances of getting pregnant. | |
|- | |- | ||
− | | | + | |02:48 |
− | 02:48 | + | |
|They also reduce the risk of premature birth of the baby | |They also reduce the risk of premature birth of the baby | ||
− | + | and increase intelligence in the baby. | |
|- | |- | ||
| 02:56 | | 02:56 | ||
− | | After learning about ''' | + | | After learning about '''protein''' and fat, we will now learn about '''vitamin-A'''. |
|- | |- | ||
| 03:01 | | 03:01 | ||
− | | '''Vitamin-A''' helps to maintain healthy eyes | + | | '''Vitamin-A''' helps to maintain healthy eyes. |
It regulates cell growth, | It regulates cell growth, | ||
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| increases the chances of pregnancy and | | increases the chances of pregnancy and | ||
− | + | improves immunity during pre-pregnancy period. | |
|- | |- | ||
| 03:14 | | 03:14 | ||
− | | Like '''Vitamin A''', the entire '''Vitamin B-complex''' plays a crucial role in | + | | Like '''Vitamin A''', the entire '''Vitamin B-complex''' plays a crucial role in strength and health of women in all the stages of life. |
|- | |- | ||
| 03:24 | | 03:24 | ||
− | | Among all the '''B-Vitamins''', we will first look at '''Vitamin B-6''' | + | | Among all the '''B-Vitamins''', we will first look at '''Vitamin B-6''' i.e. '''pyridoxine'''. |
|- | |- | ||
− | | 03: | + | | 03:30 |
− | | '''Vitamin B6- Pyridoxine''' is required for functioning of the nervous system | + | | '''Vitamin B6- Pyridoxine''' is required for functioning of the nervous system thereby improving the brain development. |
− | + | ||
− | + | ||
|- | |- | ||
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| 03:44 | | 03:44 | ||
− | | Yet another nutrient is,''' Vitamin B12''' which along with '''folate''' & '''choline '''helps to prevent | + | | Yet another nutrient is,'''Vitamin B12''' which along with '''folate''' & '''choline '''helps to prevent '''Anemia''' and '''Neural tube defects'''. |
− | + | ||
− | '''Anemia''' and '''Neural tube defects''' | + | |
|- | |- | ||
|03:54 | |03:54 | ||
− | |'''Neural tube''' defects are birth defects that | + | |'''Neural tube''' defects are birth defects that affect the spine and central nervous system of the baby which are formed during the first month of pregnancy. |
|- | |- | ||
| 04:04 | | 04:04 | ||
− | | Note that | + | | Note that a '''neural tube''' is a part of the foetus that develops into the brain and spinal cord. |
|- | |- | ||
| 04:11 | | 04:11 | ||
− | | Hence, it is important to have enough | + | | Hence, it is important to have enough '''Folate''', '''Vitamin-B12''' and '''Choline''' in the body before getting pregnant. |
− | + | ||
− | '''Folate''', '''Vitamin-B12''' and '''Choline''' in the body before getting pregnant. | + | |
|- | |- | ||
− | | 04: | + | | 04:19 |
| Deficiency of '''vitamin B-12''' also leads to '''Anemia''', infertility and miscarriage. | | Deficiency of '''vitamin B-12''' also leads to '''Anemia''', infertility and miscarriage. | ||
|- | |- | ||
| 04:27 | | 04:27 | ||
− | | Now, we will learn about another important nutrient | + | | Now, we will learn about another important nutrient i.e. ''' Folate'''. |
|- | |- | ||
| 04:31 | | 04:31 | ||
− | | '''Folate '''which is also known as '''Vitamin-B9''', helps the body to make healthy new cells. | + | | '''Folate''' which is also known as '''Vitamin-B9''', helps the body to make healthy new cells. |
|- | |- | ||
|04:38 | |04:38 | ||
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|- | |- | ||
| 04:43 | | 04:43 | ||
− | | Deficiency of '''folate '''in pregnant mothers leads to '''Anemia''' and defects of the brain and spine called '''Neural Tube Defects''' | + | | Deficiency of '''folate''' in pregnant mothers leads to '''Anemia''' and defects of the brain and spine called '''Neural Tube Defects'''. |
|- | |- | ||
| 04:52 | | 04:52 | ||
− | | Note that | + | | Note that '''Neural Tube Defects''' has been explained earlier in the same tutorial. |
|- | |- | ||
− | |04: | + | |04:57 |
− | | We will now learn about the role of Iron | + | | We will now learn about the role of Iron. |
Iron is required for formation of '''Hemoglobin''' in the blood and for fetal growth. | Iron is required for formation of '''Hemoglobin''' in the blood and for fetal growth. | ||
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|- | |- | ||
| 05:07 | | 05:07 | ||
− | | Low levels of '''hemoglobin''' in pregnancy can lead to - | + | | Low levels of '''hemoglobin''' in pregnancy can lead to - high blood pressure during pregnancy, |
|- | |- | ||
|05:13 | |05:13 | ||
− | | | + | |preterm delivery, |
|- | |- | ||
− | |05: | + | |05:14 |
− | | | + | | low birth weight baby and miscarriages. |
|- | |- | ||
| 05:18 | | 05:18 | ||
− | | Apart from this, | + | | Apart from this, '''Hemoglobin''' helps to transport '''oxygen''' to other tissues and cells. |
− | '''Hemoglobin '''helps to transport '''oxygen''' to other tissues and cells | + | |
|- | |- | ||
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|- | |- | ||
| 05:30 | | 05:30 | ||
− | | Moreover, Iron may be low in women due to - | + | | Moreover, Iron may be low in women due to - monthly menstruation, |
|- | |- | ||
|05:36 | |05:36 | ||
− | | | + | | worm infestation, |
|- | |- | ||
|05:38 | |05:38 | ||
− | | | + | | diet low in Iron and poor absorption due to '''Phytic acid''' and '''Oxalates''' in the food. |
|- | |- | ||
| 05:45 | | 05:45 | ||
− | | In order to decrease | + | | In order to decrease '''Phytic acid''' and '''Oxalates''' and to increase absorption of nutrients - |
|- | |- | ||
|05:52 | |05:52 | ||
− | | | + | |use pre-cooking methods like - soaking, sprouting, roasting and fermentation. |
|- | |- | ||
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| Signs of Iron deficiency '''Anemia''' are - | | Signs of Iron deficiency '''Anemia''' are - | ||
− | + | tiredness and lack of energy, | |
|- | |- | ||
|06:06 | |06:06 | ||
− | | | + | | breathlessness, |
− | + | increase in heart rate | |
|- | |- | ||
|06:10 | |06:10 | ||
− | | | + | | and pale skin. |
|- | |- | ||
| 06:11 | | 06:11 | ||
− | | Remember, with Iron | + | | Remember, with Iron always consume '''Vitamin-C''' rich foods as it will help in iron absorption. |
− | + | ||
− | + | ||
|- | |- | ||
|06:19 | |06:19 | ||
− | |'''Vitamin-C '''also enhances immunity and thus reduces infections. | + | |'''Vitamin-C''' also enhances immunity and thus reduces infections. |
|- | |- | ||
| 06:25 | | 06:25 | ||
− | | Next, we will learn the importance of '''Calcium '''& '''Vitamin D''' | + | | Next, we will learn the importance of '''Calcium''' & '''Vitamin D'''. |
|- | |- | ||
− | |06: | + | |06:29 |
− | |It is suggested to consume '''Calcium''' as it helps in development of bones | + | |It is suggested to consume '''Calcium''' as it helps in development of bones. |
|- | |- | ||
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|- | |- | ||
|06:39 | |06:39 | ||
− | | Low levels of '''Calcium''' can cause weak bones | + | | Low levels of '''Calcium''' can cause weak bones. |
|- | |- | ||
|06:43 | |06:43 | ||
− | |However, remember that- '''Vitamin-D''' is required to absorb '''calcium '''in the body. | + | |However, remember that- '''Vitamin-D''' is required to absorb '''calcium''' in the body. |
|- | |- | ||
− | | 06: | + | | 06:49 |
− | | The best way to obtain '''Vitamin-D''' is exposure to sunlight between 11.00 am to 3.00 pm for 15 to 20 mins | + | | The best way to obtain '''Vitamin-D''' is exposure to sunlight between 11.00 am to 3.00 pm for 15 to 20 mins. |
|- | |- | ||
| 06:59 | | 06:59 | ||
− | | Next, we will learn about '''Choline | + | | Next, we will learn about '''Choline'''. |
|- | |- | ||
| 07:02 | | 07:02 | ||
− | | '''Choline''' is important for brain development of the baby | + | | '''Choline''' is important for brain development of the baby as it enhances memory and attention span. |
− | + | ||
− | as it enhances memory and attention span. | + | |
|- | |- | ||
| 07:09 | | 07:09 | ||
− | | Deficiency of''' Choline''' leads to- fatty liver in adults | + | | Deficiency of '''Choline''' leads to- fatty liver in adults, |
|- | |- | ||
|07:13 | |07:13 | ||
− | | | + | | miscarriages and '''Neural tube defects''' in fetus which are mentioned earlier in this tutorial. |
− | + | ||
− | which | + | |
|- | |- | ||
| 07:20 | | 07:20 | ||
− | | Let’s move ahead and learn the importance of '''Zinc''' | + | | Let’s move ahead and learn the importance of '''Zinc'''. |
|- | |- | ||
| 07:24 | | 07:24 | ||
− | | '''Zinc''' is important for immunity and cell growth | + | | '''Zinc''' is important for immunity and cell growth. It helps in making genetic material and '''protein''' in the body. |
− | + | ||
− | It helps in making genetic material and '''protein''' in the body | + | |
|- | |- | ||
|07:31 | |07:31 | ||
− | |It helps in healing of wounds. | + | |It helps in healing of wounds. Also, it contributes to ovulation and fertility in women. |
− | + | ||
− | Also it contributes to ovulation and fertility in women | + | |
|- | |- | ||
|07:37 | |07:37 | ||
− | |And it is important for growth of the fetus | + | |And it is important for growth of the fetus. |
|- | |- | ||
|07:40 | |07:40 | ||
− | | Note that | + | | Note that lack of dietary '''Zinc'''- can affect the sense of taste and smell, |
|- | |- | ||
|07:46 | |07:46 | ||
− | | | + | | delay the growth of placenta which is a cord that transports nutrients from mother to the fetus. |
|- | |- | ||
| 07:53 | | 07:53 | ||
− | | Lack of '''Zinc''' also affects the growth of embryo | + | | Lack of '''Zinc''' also affects the growth of embryo and results in low birth weight baby. |
− | + | ||
− | + | ||
|- | |- | ||
| 08:00 | | 08:00 | ||
− | | Another significant nutrient that we will look at | + | | Another significant nutrient that we will look at is '''Iodine'''. |
|- | |- | ||
|08:05 | |08:05 | ||
− | |'''Iodine''' is required by the body to maintain normal levels of thyroid hormone | + | |'''Iodine''' is required by the body to maintain normal levels of thyroid hormone which are produced by the '''Thyroid''' gland. |
− | + | ||
− | which are produced by the '''Thyroid | + | |
|- | |- | ||
| 08:13 | | 08:13 | ||
− | | Deficiency of '''Iodine '''in mother leads to | + | | Deficiency of '''Iodine''' in mother leads to increased risk of miscarriage and stillbirth of the baby. |
|- | |- | ||
− | |08: | + | |08:20 |
− | | It can also lead to - birth deformities | + | | It can also lead to - birth deformities, |
− | + | low birth weight, stunted growth and mental retardation in the baby. | |
|- | |- | ||
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|- | |- | ||
|08:35 | |08:35 | ||
− | |It prevents | + | |It prevents cramps and migraine headaches by relaxing the blood vessel in the brain. |
|- | |- | ||
| 08:41 | | 08:41 | ||
− | | It also maintains healthy blood pressure and rhythm of the heart | + | | It also maintains healthy blood pressure and rhythm of the heart. |
|- | |- | ||
|08:45 | |08:45 | ||
− | | It helps in production of genetic material and enhances bone development | + | | It helps in production of genetic material and enhances bone development. |
|- | |- | ||
− | | 08: | + | | 08:50 |
− | | Apart from a healthy nutrition for a healthy pregnancy | + | | Apart from a healthy nutrition for a healthy pregnancy, it is important to avoid alcohol as it can lead to miscarriage or weak embryo. |
− | + | ||
− | it is important to avoid | + | |
|- | |- | ||
|09:00 | |09:00 | ||
− | |Other things to be avoided are - Tobacco | + | |Other things to be avoided are - Tobacco, |
|- | |- | ||
| 09:03 | | 09:03 | ||
− | | Cigarettes | + | | Cigarettes, |
− | Drugs | + | Drugs, |
|- | |- | ||
|09:06 | |09:06 | ||
− | | | + | | self medication, |
− | + | excessive use of sugar, Tea and coffee, Junk food and sweetened beverages | |
|- | |- | ||
− | |09: | + | |09:14 |
− | | | + | | as these substances can affect reproductive health and have adverse effects on pregnancy. |
|- | |- | ||
| 09:20 | | 09:20 | ||
− | | Note that | + | | Note that it is also important to manage weight before becoming pregnant. |
− | + | ||
− | + | ||
|- | |- | ||
| 09:25 | | 09:25 | ||
− | | Underweight women give birth to small babies or preterm babies | + | | Underweight women give birth to small babies or preterm babies which are born during 7 to 8 months of pregnancy. |
− | + | ||
− | + | ||
|- | |- | ||
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|- | |- | ||
− | | 09: | + | | 09:37 |
− | | However, on the other hand, | + | | However, on the other hand, women with increased weight have high risk of gestational diabetes and blood pressure. |
|- | |- | ||
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|- | |- | ||
| 09:49 | | 09:49 | ||
− | | Therefore | + | | Therefore women should consult a healthcare provider to maintain a healthy weight before getting pregnant. |
|- | |- | ||
| 09:55 | | 09:55 | ||
− | | Along with this, it is very important to consume a healthy, well-balanced diet containing | + | | Along with this, it is very important to consume a healthy, well-balanced diet containing vegetarian and/or non-vegetarian foods. |
− | + | ||
− | vegetarian and/or non-vegetarian foods | + | |
|- | |- | ||
| 10:05 | | 10:05 | ||
− | | Remember | + | | Remember that all non-veg foods are rich in - '''protein''', '''omega-3 fatty acids''', '''vitamin B-12''', '''vitamin B-9''', '''zinc''', iron , '''calcium''', '''choline''' and '''Vitamin-D'''. |
|- | |- | ||
| 10:18 | | 10:18 | ||
− | | Along with animal derived food, plant derived foods,Pulses, | + | | Along with animal derived food, plant derived foods, Pulses, millets, cereals, nuts and seeds will help in formation of - |
|- | |- | ||
− | |10: | + | |10:29 |
− | | | + | | immune system, muscles, bones, |
|- | |- | ||
− | | 10: | + | | 10:32 |
− | | liver, hair, skin , eyes and brain | + | | liver, hair, skin , eyes and brain. |
|- | |- | ||
| 10:36 | | 10:36 | ||
− | | Apart from these, dairy products will also aid in | + | | Apart from these, dairy products will also aid in formation of bones and teeth of the baby. |
|- | |- | ||
− | | 10: | + | | 10:42 |
− | | Alternately, | + | | Alternately, leafy vegetables and seeds are also rich in '''Calcium''' and help in formation of bones and teeth of the baby. |
|- | |- | ||
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| Like leafy vegetables, Fruits are also rich in '''Vitamin-C''' and they help in - | | Like leafy vegetables, Fruits are also rich in '''Vitamin-C''' and they help in - | ||
− | improving immunity, absorption of Iron and prevent infections | + | improving immunity, absorption of Iron and prevent infections. |
|- | |- | ||
| 11:04 | | 11:04 | ||
− | | For fertility of the woman and growth of the baby | + | | For fertility of the woman and growth of the baby, beans, nuts and seeds should be consumed along with other non-veg foods. |
|- | |- | ||
| 11:14 | | 11:14 | ||
− | | Various non-veg foods like Fish, | + | | Various non-veg food and animal derived foods like Fish, dairy and eggs help to maintain normal thyroid hormone, |
− | + | improve growth and prevent physical defects. | |
|- | |- | ||
| 11:27 | | 11:27 | ||
− | | Nuts and seeds are rich in''' magnesium''' and are essential for | + | | Nuts and seeds are rich in''' magnesium''' and are essential for functioning of nervous system and prevention of leg cramps. |
− | + | ||
− | + | ||
|- | |- | ||
− | | 11: | + | | 11:36 |
− | | This brings us to the end of this tutorial | + | | This brings us to the end of this tutorial |
Thank you for joining. | Thank you for joining. | ||
|- | |- | ||
|} | |} |
Latest revision as of 10:52, 4 March 2020
|
|
00:00 | Welcome to the Spoken Tutorial on pre-pregnancy nutrition. |
00:05 | In this tutorial, we will learn about nutritional requirements during reproductive age and pre-pregnancy period. |
00:14 | Let us first begin with Protein. |
00:17 | Protein is required for growth and maintenance of muscle tissue. |
00:21 | It aids in cell repair and bone development as well as for joints. |
00:27 | It helps in improving immunity and maintaining a healthy liver and also provides energy. |
00:34 | Protein forms chemicals which help in-
digestion, break down of toxins in the body, |
00:41 | maintaining blood sugar and carrying signal to and from the brain. |
00:46 | Deficiency of Protein leads to - diminished growth of fetus for its age, |
00:52 | poor height, memory and motor skills in the baby, along with high risk of infection. |
01:00 | In adults, it leads to - wrinkling of skin,
hair fall, |
01:05 | tiredness and weakness, |
01:07 | frequent infections and muscle loss. |
01:11 | Another protein called Keratin is an important part of hair, nails and skin. |
01:17 | Interestingly, the protein is made up of different substances called Amino acids. |
01:24 | There are in total 22 Amino acids out of which 9 Amino acids have to be taken from the diet. |
01:33 | Let us now look at the two types of Protein which are - the Complete Protein and
the Incomplete Protein. |
01:41 | All 9 Amino acids mentioned earlier are present in animal proteins. |
01:46 | That is why animal proteins are called as complete proteins. |
01:51 | On the other hand, in plant based proteins, some of these 9 necessary Amino acids are in lesser amounts. |
01:59 | For example, cereals are low in Lysine while pulses are low in Methionine. |
02:07 | It is therefore important to consume different plant proteins together in combinations. |
02:13 | For example, grains and pulses should be consumed in a combination as they both will provide enough quantities of necessary Amino acids. |
02:23 | Now we will learn about another important nutrient i.e. Fat. |
02:28 | Good fats from food are important for good health. |
02:31 | There are some fats that cannot be produced by the body, like Omega-3 fatty acids.
Hence they should be taken from the diet. |
02:40 | These fats maintain heart health, |
02:42 | reduce inflammation in the body
and can help to improve the chances of getting pregnant. |
02:48 | They also reduce the risk of premature birth of the baby
and increase intelligence in the baby. |
02:56 | After learning about protein and fat, we will now learn about vitamin-A. |
03:01 | Vitamin-A helps to maintain healthy eyes.
It regulates cell growth, |
03:07 | increases the chances of pregnancy and
improves immunity during pre-pregnancy period. |
03:14 | Like Vitamin A, the entire Vitamin B-complex plays a crucial role in strength and health of women in all the stages of life. |
03:24 | Among all the B-Vitamins, we will first look at Vitamin B-6 i.e. pyridoxine. |
03:30 | Vitamin B6- Pyridoxine is required for functioning of the nervous system thereby improving the brain development. |
03:39 | Also, it may provide relief from pregnancy related nausea. |
03:44 | Yet another nutrient is,Vitamin B12 which along with folate & choline helps to prevent Anemia and Neural tube defects. |
03:54 | Neural tube defects are birth defects that affect the spine and central nervous system of the baby which are formed during the first month of pregnancy. |
04:04 | Note that a neural tube is a part of the foetus that develops into the brain and spinal cord. |
04:11 | Hence, it is important to have enough Folate, Vitamin-B12 and Choline in the body before getting pregnant. |
04:19 | Deficiency of vitamin B-12 also leads to Anemia, infertility and miscarriage. |
04:27 | Now, we will learn about another important nutrient i.e. Folate. |
04:31 | Folate which is also known as Vitamin-B9, helps the body to make healthy new cells. |
04:38 | These cells carry oxygen from the lungs to all parts of the body. |
04:43 | Deficiency of folate in pregnant mothers leads to Anemia and defects of the brain and spine called Neural Tube Defects. |
04:52 | Note that Neural Tube Defects has been explained earlier in the same tutorial. |
04:57 | We will now learn about the role of Iron.
Iron is required for formation of Hemoglobin in the blood and for fetal growth. |
05:07 | Low levels of hemoglobin in pregnancy can lead to - high blood pressure during pregnancy, |
05:13 | preterm delivery, |
05:14 | low birth weight baby and miscarriages. |
05:18 | Apart from this, Hemoglobin helps to transport oxygen to other tissues and cells. |
05:25 | Low levels of Hemoglobin or iron leads to Anemia. |
05:30 | Moreover, Iron may be low in women due to - monthly menstruation, |
05:36 | worm infestation, |
05:38 | diet low in Iron and poor absorption due to Phytic acid and Oxalates in the food. |
05:45 | In order to decrease Phytic acid and Oxalates and to increase absorption of nutrients - |
05:52 | use pre-cooking methods like - soaking, sprouting, roasting and fermentation. |
06:00 | Signs of Iron deficiency Anemia are -
tiredness and lack of energy, |
06:06 | breathlessness,
increase in heart rate |
06:10 | and pale skin. |
06:11 | Remember, with Iron always consume Vitamin-C rich foods as it will help in iron absorption. |
06:19 | Vitamin-C also enhances immunity and thus reduces infections. |
06:25 | Next, we will learn the importance of Calcium & Vitamin D. |
06:29 | It is suggested to consume Calcium as it helps in development of bones. |
06:35 | The fetus requires Calcium for bone and teeth development. |
06:39 | Low levels of Calcium can cause weak bones. |
06:43 | However, remember that- Vitamin-D is required to absorb calcium in the body. |
06:49 | The best way to obtain Vitamin-D is exposure to sunlight between 11.00 am to 3.00 pm for 15 to 20 mins. |
06:59 | Next, we will learn about Choline. |
07:02 | Choline is important for brain development of the baby as it enhances memory and attention span. |
07:09 | Deficiency of Choline leads to- fatty liver in adults, |
07:13 | miscarriages and Neural tube defects in fetus which are mentioned earlier in this tutorial. |
07:20 | Let’s move ahead and learn the importance of Zinc. |
07:24 | Zinc is important for immunity and cell growth. It helps in making genetic material and protein in the body. |
07:31 | It helps in healing of wounds. Also, it contributes to ovulation and fertility in women. |
07:37 | And it is important for growth of the fetus. |
07:40 | Note that lack of dietary Zinc- can affect the sense of taste and smell, |
07:46 | delay the growth of placenta which is a cord that transports nutrients from mother to the fetus. |
07:53 | Lack of Zinc also affects the growth of embryo and results in low birth weight baby. |
08:00 | Another significant nutrient that we will look at is Iodine. |
08:05 | Iodine is required by the body to maintain normal levels of thyroid hormone which are produced by the Thyroid gland. |
08:13 | Deficiency of Iodine in mother leads to increased risk of miscarriage and stillbirth of the baby. |
08:20 | It can also lead to - birth deformities,
low birth weight, stunted growth and mental retardation in the baby. |
08:30 | Magnesium is another nutrient which helps to calm the nervous system. |
08:35 | It prevents cramps and migraine headaches by relaxing the blood vessel in the brain. |
08:41 | It also maintains healthy blood pressure and rhythm of the heart. |
08:45 | It helps in production of genetic material and enhances bone development. |
08:50 | Apart from a healthy nutrition for a healthy pregnancy, it is important to avoid alcohol as it can lead to miscarriage or weak embryo. |
09:00 | Other things to be avoided are - Tobacco, |
09:03 | Cigarettes,
Drugs, |
09:06 | self medication,
excessive use of sugar, Tea and coffee, Junk food and sweetened beverages |
09:14 | as these substances can affect reproductive health and have adverse effects on pregnancy. |
09:20 | Note that it is also important to manage weight before becoming pregnant. |
09:25 | Underweight women give birth to small babies or preterm babies which are born during 7 to 8 months of pregnancy. |
09:34 | Such babies are at highest risk of premature deaths. |
09:37 | However, on the other hand, women with increased weight have high risk of gestational diabetes and blood pressure. |
09:45 | Also, it can lead to neonatal complications. |
09:49 | Therefore women should consult a healthcare provider to maintain a healthy weight before getting pregnant. |
09:55 | Along with this, it is very important to consume a healthy, well-balanced diet containing vegetarian and/or non-vegetarian foods. |
10:05 | Remember that all non-veg foods are rich in - protein, omega-3 fatty acids, vitamin B-12, vitamin B-9, zinc, iron , calcium, choline and Vitamin-D. |
10:18 | Along with animal derived food, plant derived foods, Pulses, millets, cereals, nuts and seeds will help in formation of - |
10:29 | immune system, muscles, bones, |
10:32 | liver, hair, skin , eyes and brain. |
10:36 | Apart from these, dairy products will also aid in formation of bones and teeth of the baby. |
10:42 | Alternately, leafy vegetables and seeds are also rich in Calcium and help in formation of bones and teeth of the baby. |
10:52 | Like leafy vegetables, Fruits are also rich in Vitamin-C and they help in -
improving immunity, absorption of Iron and prevent infections. |
11:04 | For fertility of the woman and growth of the baby, beans, nuts and seeds should be consumed along with other non-veg foods. |
11:14 | Various non-veg food and animal derived foods like Fish, dairy and eggs help to maintain normal thyroid hormone,
improve growth and prevent physical defects. |
11:27 | Nuts and seeds are rich in magnesium and are essential for functioning of nervous system and prevention of leg cramps. |
11:36 | This brings us to the end of this tutorial
Thank you for joining. |