Health-and-Nutrition/C2/Pre-pregnancy-Nutrition/English-timed

Time	Narration
00:01	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
00:22	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 helps in - digestion, break down of toxins in the body
00:41	Maintaining blood sugar and carrying signal to and from the brain
00:47	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,
01:08	Frequent infections and Muscle loss
01:11	Another Protein called Keratin is an important part of - hair, nails and skin
01:18	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 complete Proteins.
01:51	On the other hand, In plant based Proteins - some of these 9 necessary Amino acids are in lesser amounts
02:00	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 - Fat
02:28	Good fats from foods are important for good health
02:32	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 stages of life.
03:24	Among all the B-Vitamins, we will first look at Vitamin B-6- pyridoxine
03:31	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.
04:20	Deficiency of vitamin B-12 also leads to Anemia, infertility and miscarriage.
04:27	Now, we will learn about another important nutrient - 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.
04:58	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
05:15	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
06:30	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.
06:50	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 is 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 the 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
08:21	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 vessels 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
08:51	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
09:15	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.
09:38	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, millet, cereals, nuts and seeds will help in formation of -
10:30	Immune system, Muscles, Bones,
10:33	liver, hair, skin , eyes and brain
10:36	Apart from these, dairy products will also aid in the formation of bones and teeth of the baby
10:43	Alternately, Leafy vegetables and seeds are also rich in Calcium and help in the 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 food.
11:14	Various non-veg foods like Fish, dairy, 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
11:35	This brings us to the end of this tutorial on - Pre-pregnancy Nutrition. Thank you for joining.

Contributors and Content Editors

Debosmita, Gmungrey, PoojaMoolya, Sandhya.np14