Expectant mothers need various nutrients for the growth and development of their baby. Pregnancy is a critical period, as the mother needs to provide essential nutrients for both her and her unborn child. This doesn’t mean that the mother should eat for two, but rather, she should consume foods that meet nutritional and health requirements. Here are nutritional needs during pregnancy that needs to be in daily diet:
1. Folate and folic acid
Folate intake during pregnancy is necessary and considered one of the most important vitamins. It is a B vitamin that prevents neural tube defects, which are severe irregularities in the spinal cord and brain that can occur due to a lack of folate in the mother’s diet. Folate is found in the following foods:
- Leafy green vegetables
- Citrus fruits
- Dried beans and peas
- Lentils
- Bread
Pregnant women generally need 800mcg of folate daily, especially if they have diabetes or a family history of neural tube defects. Folic acid supplements can reduce the risk of preterm delivery. This vitamin is extremely important for the baby’s development, and most doctors recommend starting folate intake as early as possible during pregnancy.
2. Calcium
Calcium is essential for strong teeth and bones. During pregnancy, calcium plays a crucial role in the normal functioning of muscles, the nervous system, and the circulatory system. It also helps control high blood pressure during pregnancy. Pregnant women are advised to take at least 1000mg of calcium daily. You can find calcium in the following foods:
- Yoghurt and cheese
- Broccoli
- Cabbage
- Fruit juices
- Calcium-fortified breakfast cereals
Adequate calcium levels are vital as a deficiency can led to preeclampsia, a serious condition caused by high blood pressure during pregnancy.
3. Vitamin D
Very few foods naturally contain Vitamin D, making it challenging to include enough in the diet. Foods rich in Vitamin D include:
- Egg yolks
- Salmon
- Mushrooms
The main way to obtain Vitamin D is through sunlight exposure. Therefore, pregnant women living in colder climates may be at risk of Vitamin D deficiency. Like calcium, Vitamin D is important for strong bones and helps improve immunity and cell health. Deficiency in Vitamin D during pregnancy can also contribute to the risk of preeclampsia.
4. Iron
The human body uses iron to make haemoglobin, a protein in blood that carries oxygen to all tissues. Pregnant women may not always notice iron deficiency because the symptoms, such as fatigue and lethargy, are not very specific. The baby also needs a supply of iron, which is provided through the mother’s blood. If a woman does not consume enough iron, she is at risk of anaemia. Common issues related to iron deficiency or anemia in pregnant women include:
- Preterm delivery
- Maternal and infant mortality
- Low birth weight
- Infectious diseases
Iron is one of the nutritional needs during pregnancy, and is abundance in the following foods:
- Lean red meat
- Poultry
- Fish
- Iron-fortified cereals
- Legumes
- Vegetables
5. Zinc
Many people are unaware of the importance of zinc during pregnancy. Zinc is crucial for the development of the newborn and during breastfeeding. While folic acid is vital to prevent birth defects, zinc is equally important. Pregnant women need to increase their zinc intake for the proper development of the foetus. A deficiency in zinc can increase the risk of premature delivery. However, be cautious of maximum zinc dose in pregnancy as well. Good sources of zinc include:
- Meat
- Dried beans
- Peas
- Lentils
Ensuring the right amount of these essential nutritional needs during pregnancy is crucial. This not only helps maintain the health of the mother but also plays a significant role in the healthy development of the baby.
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