Every pregnant woman definitely wants a healthy pregnancy, where the growth and development of the fetus occurs properly and perfectly. One important thing that can support it all is nutrition. Pregnant women are highly recommended to consume foods with balanced nutrition starting from the 1st trimester.

Trimester 1 (first 3 months of pregnancy) is the moment that determines whether or not the fetus is healthy because it is during this time that the organs of the fetus begin to develop, such as the nervous system, brain and heart. If the first trimester is not maintained properly, it can cause miscarriage or fetal defects.

Some important nutrients that must be met during the first trimester of pregnancy include:

1. Folic Acid
Folic acid is a synthetic form of folate or vitamin B9. Folic acid is useful in the formation of baby brain cells, preventing anemia, preventing miscarriage and reducing the risk of pre-eclampsia. The recommended requirement for pregnant women is around 600 micrograms (mcg) per day. Types of food that contain lots of folic acid, including fruits (avocado, papaya, oranges), vegetables (spinach, broccoli, carrots, potatoes, lettuce), nuts (peas, soybeans, red beans), beef liver and eggs.

2. Proteins
The main function of protein is as a body building substance needed to form new cells and repair body cells. This is why it is also important to consume protein during the first trimester, because it is during this period that the formation and development of cells, tissues and organs in the fetus occur. Protein also functions to increase endurance so that pregnant women do not get sick easily. Many sources of protein are found in lean meat, fish, eggs, poultry, tofu, tempeh, nuts, milk and dairy products. In a day at least pregnant women consume 2-3 servings of protein.

3. Iron
Iron plays a role in the formation of hemoglobin which functions to distribute oxygen throughout the body. In pregnant women, hemoglobin levels must be sufficient, so iron intake must also be fulfilled. Iron also helps in the formation of bones, including cartilage, and connective tissue in the fetus. If iron deficiency, anemia will occur which can cause premature birth, low birth weight babies (LBW), and postpartum depression. Sources of iron can be obtained from lean red meat, chicken, fish, green vegetables (spinach, broccoli), liver and nuts.

4. Foods rich in fiber
Fiber functions to improve heart health, reduce cholesterol, control weight gain, prevent pre-eclampsia, help reduce the risk of gestational diabetes, and prevent constipation in pregnant women. In order to maximize fiber absorption, it is recommended that consumption of water is also sufficient. Foods that contain lots of fiber include green vegetables, nuts, and fruit.

5. Vitamin A
Vitamin A is needed for fetal growth, especially for the eyes, heart, liver, lungs, bones and nervous system. In addition, Vitamin A is also useful for the development of baby cells in the womb and increases the body's resistance. However, it should not be consumed in excess because it can be dangerous, such as causing birth defects and liver poisoning. Vitamin A is abundant in vegetables, fruits and animal products such as eggs, milk and liver.

6. Vitamin C
Vitamin C plays a role in forming body tissues in the fetus, preventing pre-eclampsia, maintaining fitness, optimizing lung function, and helping iron absorption. Vitamin C is found in many fruits such as oranges, apples, strawberries, and vegetables such as tomatoes, broccoli and carrots.

7. Vitamin D and Calcium
Vitamin D and Calcium function to support the growth of baby's bones and teeth. Calcium also helps improve blood circulation and work the muscular and nervous systems. There are many sources of nutrition in milk, cheese, yogurt, broccoli, anchovies, salmon. Vitamin D can also be obtained from sunlight.

Author: dr. A A. Ayu Trisna P.W.S (Consultant Medical Doctor for PRAMITA Clinical Laboratory Jl. Cik Ditiro No. 17, Yogyakarta)