Health-and-Nutrition/C2/Pre-pregnancy-Nutrition/English-timed
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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 help 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 i.e. 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 i.e. 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 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. |
04:58 | 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, eggs and dairy products 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. |