While all nutrients play an important role in your baby’s\u00a0development, some are slightly more important than others. The following are some of the nutrition essentials that all expectant mothers should be aware of.<\/p>\n
1 – Folate and folic acid <\/strong><\/h2>\nFolate is one of the most important vitamins in your pregnancy. Folate\u00a0is a B vitamin that helps prevent neural tube defects. These are\u00a0serious abnormalities of the brain and spinal cord that babies can develop if there is a folate deficiency in the mother’s diet. Folate can be found in foods like<\/p>\n
\n- leafy green vegetables,<\/li>\n
- citrus fruits,<\/li>\n
- dried beans and peas,<\/li>\n
- lentils, or<\/li>\n
- enriched bread.<\/li>\n<\/ul>\n
Most pregnant women require around 800mcg\u00a0of folate daily, especially those who are diabetic or have a personal\/family history of neural tube defects.<\/p>\n
Folic acid supplementation has been shown to decrease the risk of preterm delivery1<\/sup>. This vitamin is so important to your baby’s\u00a0growth that most doctors and the American Congress of Obstetricians and Gynecologists (ACOG) recommend that women should start\u00a0prenatal supplements that contain folate up to 3 months before pregnancy. At the least,\u00a0folate should be started as soon as you find out you are pregnant.<\/strong><\/em><\/p>\n2- Calcium <\/strong><\/h2>\nYou probably know\u00a0about the importance of calcium and its role in\u00a0strong teeth and bones. But\u00a0during pregnancy, calcium becomes especially important. Calcium also plays a role in the normal function of the\u00a0circulatory, muscular, and nervous system. Some studies show that it can also\u00a0help prevent high blood pressure during pregnancy2<\/sup>. The daily recommended intake for pregnant women is at least 1000mg1<\/sup>. Good sources of calcium include<\/p>\n\n- yogurt and cheese,<\/li>\n
- broccoli,<\/li>\n
- kale,<\/li>\n
- fruit juices, and<\/li>\n
- breakfast cereals\u00a0fortified with calcium1,2<\/sup>.<\/li>\n<\/ul>\n
However, your diet alone is not always enough. If you are taking a prenatal or looking for a calcium supplement, make sure it contains the needed amount. Many prenatal supplements only contain 250-350mg of calcium. The amount of calcium you receive is crucial\u00a0as low levels of calcium have been linked to preeclampsia<\/strong><\/em> (a dangerous condition caused by excessively high blood pressure during pregnancy3<\/sup>).<\/p>\n3 – Vitamin D<\/strong><\/h2>\nIt is a little-known fact that about 40-60% of the entire U.S. population is vitamin D deficient4<\/sup>. Vitamin D is not readily available in our diets as very few foods contain this nutrient. Some foods that include vitamin D are egg yolks, salmon, and cod liver oil. The main way the body gets vitamin D is from sunlight. So\u00a0if you\u00a0live in colder or\u00a0temperate areas, you may be\u00a0vitamin D deficient.<\/p>\nMuch like calcium, vitamin D promotes bone strength. Research shows that it plays a vital role in immune function and healthy cell division as well4<\/sup>. Because of this role, deficiencies in vitamin D\u00a0during pregnancy are\u00a0much unwanted. Studies have also shown that vitamin D deficiency\u00a0is also\u00a0related to preeclampsia4<\/sup>.<\/p>\n4 \u2013 Iron<\/strong><\/h2>\nYour body uses iron to make hemoglobin\u2014a small protein in the blood that carries oxygen to all the tissues in the body. When you become iron deficient, you may not\u00a0realize it because the symptoms are so non-specific. You usually start to feel tired and fatigued and suffer from low energy levels. During pregnancy, your\u00a0baby also needs a personal supply of iron and so takes it from your\u00a0blood supply. If you do not get enough iron, you run the risk of becoming anemic. Iron deficiency, or anemia, is one of the most common conditions in pregnant women.<\/strong><\/em> In 2011, over a third of pregnant women suffered from anemia5,6<\/sup>. Anemia is associated with an increased risk of<\/p>\n\n- premature delivery,<\/li>\n
- maternal and child mortality,<\/li>\n
- low birth weight, and<\/li>\n
- infectious disease7,8<\/sup>.<\/li>\n<\/ul>\n
Good sources of iron are lean red meat, poultry, fish, iron-fortified breakfast cereals, beans, and vegetables. Vegetarians and vegans are usually more susceptible to iron deficiency and should consult their doctor to make sure any supplements they take will have enough iron to meet their needs.<\/p>\n
5 – Zinc<\/strong><\/h2>\nMost people are not\u00a0familiar with zinc’s role during pregnancy.\u00a0Zinc\u00a0plays a key role in the growth and development of your baby and in milk production during lactation. Folic acid usually gets\u00a0the attention because it helps prevent birth defects, but zinc\u00a0plays an equally important role. In fact, your need\u00a0for zinc increases during pregnancy. Your growing baby is so reliant upon this mineral for development. Yet, an estimated 80% of women worldwide don’t have adequate zinc levels9,10<\/sup>. Such a deficiency can increase the risks of premature birth11<\/sup>.<\/p>\nGood sources of zinc are meat, dried beans, peas, and lentils. In addition to a fulfilling diet, look into a prenatal supplement that provides the zinc you need!<\/p>\n
<\/p>\n
Most pregnant women require around 800mcg\u00a0of folate daily, especially those who are diabetic or have a personal\/family history of neural tube defects.<\/p>\n
Folic acid supplementation has been shown to decrease the risk of preterm delivery1<\/sup>. This vitamin is so important to your baby’s\u00a0growth that most doctors and the American Congress of Obstetricians and Gynecologists (ACOG) recommend that women should start\u00a0prenatal supplements that contain folate up to 3 months before pregnancy. At the least,\u00a0folate should be started as soon as you find out you are pregnant.<\/strong><\/em><\/p>\n You probably know\u00a0about the importance of calcium and its role in\u00a0strong teeth and bones. But\u00a0during pregnancy, calcium becomes especially important. Calcium also plays a role in the normal function of the\u00a0circulatory, muscular, and nervous system. Some studies show that it can also\u00a0help prevent high blood pressure during pregnancy2<\/sup>. The daily recommended intake for pregnant women is at least 1000mg1<\/sup>. Good sources of calcium include<\/p>\n However, your diet alone is not always enough. If you are taking a prenatal or looking for a calcium supplement, make sure it contains the needed amount. Many prenatal supplements only contain 250-350mg of calcium. The amount of calcium you receive is crucial\u00a0as low levels of calcium have been linked to preeclampsia<\/strong><\/em> (a dangerous condition caused by excessively high blood pressure during pregnancy3<\/sup>).<\/p>\n It is a little-known fact that about 40-60% of the entire U.S. population is vitamin D deficient4<\/sup>. Vitamin D is not readily available in our diets as very few foods contain this nutrient. Some foods that include vitamin D are egg yolks, salmon, and cod liver oil. The main way the body gets vitamin D is from sunlight. So\u00a0if you\u00a0live in colder or\u00a0temperate areas, you may be\u00a0vitamin D deficient.<\/p>\n Much like calcium, vitamin D promotes bone strength. Research shows that it plays a vital role in immune function and healthy cell division as well4<\/sup>. Because of this role, deficiencies in vitamin D\u00a0during pregnancy are\u00a0much unwanted. Studies have also shown that vitamin D deficiency\u00a0is also\u00a0related to preeclampsia4<\/sup>.<\/p>\n Your body uses iron to make hemoglobin\u2014a small protein in the blood that carries oxygen to all the tissues in the body. When you become iron deficient, you may not\u00a0realize it because the symptoms are so non-specific. You usually start to feel tired and fatigued and suffer from low energy levels. During pregnancy, your\u00a0baby also needs a personal supply of iron and so takes it from your\u00a0blood supply. If you do not get enough iron, you run the risk of becoming anemic. Iron deficiency, or anemia, is one of the most common conditions in pregnant women.<\/strong><\/em> In 2011, over a third of pregnant women suffered from anemia5,6<\/sup>. Anemia is associated with an increased risk of<\/p>\n Good sources of iron are lean red meat, poultry, fish, iron-fortified breakfast cereals, beans, and vegetables. Vegetarians and vegans are usually more susceptible to iron deficiency and should consult their doctor to make sure any supplements they take will have enough iron to meet their needs.<\/p>\n Most people are not\u00a0familiar with zinc’s role during pregnancy.\u00a0Zinc\u00a0plays a key role in the growth and development of your baby and in milk production during lactation. Folic acid usually gets\u00a0the attention because it helps prevent birth defects, but zinc\u00a0plays an equally important role. In fact, your need\u00a0for zinc increases during pregnancy. Your growing baby is so reliant upon this mineral for development. Yet, an estimated 80% of women worldwide don’t have adequate zinc levels9,10<\/sup>. Such a deficiency can increase the risks of premature birth11<\/sup>.<\/p>\n Good sources of zinc are meat, dried beans, peas, and lentils. In addition to a fulfilling diet, look into a prenatal supplement that provides the zinc you need!<\/p>\n <\/p>\n2- Calcium <\/strong><\/h2>\n
\n
3 – Vitamin D<\/strong><\/h2>\n
4 \u2013 Iron<\/strong><\/h2>\n
\n
5 – Zinc<\/strong><\/h2>\n
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