Here Is Why Protein Is Important During Pregnancy

For adults, protein is essential to keep the body going, as it is needed for different body functions.

Protein, composed of one or more long chains of amino acids, is an important component of every cell in your body. It helps build and repair tissue; make enzymes and hormones; and build bones, muscles, cartilage, skin and even blood.

When you are pregnant, adequate dietary protein is crucial to ensure you have a healthy baby. The amino acids in protein help build everything from your baby’s muscles to its brain.

Protein is also needed to produce the right amount of blood cells and aids the body in producing iron, an important nutrient that helps you maintain a healthy immune system. Women often need more iron than usual when they are pregnant.

Protein also helps the breast and uterine tissue grow during pregnancy.

On the other hand, low protein intake during pregnancy can lead to a number of health problems in both the mother as well as the developing baby.

# How Much Protein is Needed during Pregnancy?

According to the American Pregnancy Association, pregnant women need 75 to 100 grams of protein per day.

This is about 25 grams more than what you would need normally.

However, your protein requirement may be a little less or more depending upon your level of activity as well. If you are very active and engage in regular exercise, you may want to increase your protein intake to 80 to 100 grams each day.

# What are Healthy Sources of Protein?

While lean meats, poultry and fish like salmon, halibut, trout, cod and perch are excellent sources of protein, there are some healthier options that you must try.

Some other sources of protein that many pregnant women rely on are beans, tofu, peanuts, wheat germ and whole grains.

Protein shakes and protein bars are also nutritional supplements that may help some women meet their minimum protein requirements.

During pregnancy, you must avoid soft and unpasteurized cheese, fish with a high level of mercury, unpasteurized milk and processed meat, such as deli-style meat.

While these foods are high in protein, they are also prone to developing bacteria, which can lead to several food-borne illnesses. So, it is best to avoid these protein sources throughout pregnancy and during recovery.