It is no secret that what you eat during pregnancy directly impacts your unborn child’s health. But many women are unsure of which nutrients are essential for a healthy pregnancy diet. In fact, there are several essential vitamins and minerals that pregnant women need to focus on. Here is a look at some of the most important ones.
- Folic Acid
This nutrient is vital for pregnant women, as it helps prevent brain and spine birth defects. It is important to take a supplement of 400 micrograms of folic acid daily, starting at least one month before conception. Good food sources of folic acid include leafy green vegetables, legumes, and fortified breakfast cereals.
You can also find folic acid in some prenatal vitamins but check with your doctor before taking any vitamin or supplement during pregnancy. Also, be aware that folic acid can interact with certain medications, so always check with your healthcare provider before taking any supplements.
- Calcium
During pregnancy, your body needs more calcium than usual to support the development of your baby’s bones and teeth. If you don’t get enough calcium from your diet, your body will take calcium from your bones, leading to weak bones or osteoporosis later in life.
Aim for three to four servings of calcium-rich foods daily to get the calcium you need. Good sources of calcium include milk, cheese, yogurt, leafy green vegetables, and fortified breakfast cereals.
- Iron
Iron is essential for pregnant women because it helps prevent anemia, which can cause fatigue and other complications. Pregnant women need 27 mg of iron daily. Good food sources of iron include lean meat, poultry, fish, beans, leafy green vegetables, and fortified breakfast cereals.
You can also take non-constipating iron supplements if you’re having trouble getting enough iron from your diet. Some prenatal vitamins also include folic acid, but before taking any vitamins or supplements while pregnant, see your doctor.
- Vitamin C
Vitamin C is found in many fruits and vegetables, including oranges, strawberries, kiwi fruit, broccoli, Brussels sprouts, and potatoes. It’s also added to some fortified foods.
Vitamin C has many functions in your body, such as helping to:
- Support the immune system
- Promote wound healing
- Keep blood vessels healthy
- Help with iron absorption
While you’re pregnant, your need for vitamin C increases. The recommended daily amount of vitamin C for pregnant women is 85 mg per day. You should be able to get this much vitamin C by eating a variety of fruits and vegetables every day. If you take a multivitamin, make sure it doesn’t contain more than the safe upper limit of 2,000 mg of vitamin C per day.
- Protein
Protein is an essential nutrient for pregnancy, as it helps to build and repair the cells in your body. It’s also important for the development of your baby’s organs and tissues. Good sources of protein include meat, poultry, fish, eggs, beans, peas, nuts, and seeds.
You need about 70 mg of protein per day during pregnancy. This amount is relatively easy to achieve with a healthy diet. However, if you’re having trouble getting enough protein from your diet, you may need to take a supplement.
- Vitamin D
Vitamin D is important for both mother and child during pregnancy. It helps the body absorb calcium, which is essential for developing bones and teeth. A pregnant woman needs 600 IU (international units) of vitamin D daily.
You can also find vitamin D in fortified foods, such as milk, orange juice, and cereals. However, you can also get too much vitamin D if you take supplements and eat fortified foods. That’s why it’s important to talk to your doctor before taking any supplements during pregnancy.
- Omega-3 Fatty Acids
Omega-3 fatty acids are important for the development of your baby’s brain, eyes, and nervous system. They can also help prevent premature birth.
Good sources of omega-3 fatty acids include:
- fatty fish, such as salmon, tuna, and herring
- flaxseeds
- chia seeds
- walnuts
- canola oil
You should aim to eat two servings of fatty fish per week. If you’re pregnant or breastfeeding, you should avoid fish with high mercury levels, such as swordfish, sharks, and tilefish.
There you have it! These are just some essential nutrients you need to focus on during pregnancy. By eating a healthy diet and taking supplements as recommended by your doctor, you can ensure a healthy pregnancy for both you and your baby. With the right nutrients, you can have a happy and healthy pregnancy! So make sure to focus on these essential nutrients.
Meta Title: Essential Nutrients for Pregnant Women
Meta Description: It is important to focus on consuming essential nutrients that will help both the mother and the baby. Here are some key points to touch to keep in mind!
