Pregnancy: vitamin and mineral requirements

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Extract from the article: During pregnancy, the body needs extra nutrients, vitamins and minerals. An extra 350 to 500 calories are needed every day during the 2nd and 3rd trimesters. A diet lacking key nutrients and vitamins can adversely affect the baby's development, even

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During pregnancy, the body needs extra nutrients, vitamins and minerals. An extra 350 to 500 calories are needed every day during the 2nd and 3rd trimesters.  A diet lacking key nutrients and vitamins can adversely affect the baby's development, even long after birth.

 

Vitamin A

Multivitamins should contain a maximum of 10,000 IU of vitamin A. Too high a dose of this vitamin is toxic and can cause birth defects. However, multivitamins for pregnant women are far from this maximum. They are therefore perfectly safe.

Folic acid (vitamin B9)

This vitamin is especially important in early pregnancy. It is involved in the formation of the embryo's spine and brain from the very first days after conception. By the time a woman learns she's pregnant, this crucial stage has already passed. That's why doctors recommend that women planning a pregnancy take a multivitamin containing folic acid 2 to 3 months before conceiving.

Throughout pregnancy, folic acid is involved in the formation of new tissues, blood cells, brain cells and the nervous system. Folic acid deficiency can cause growth retardation, birth defects or neural tube defects. Physical handicaps or severe mental deficiencies can result.

Pregnant women's daily folic acid requirements vary from 0.4 mg to 1 mg per day. Those of women with a family or personal history of neural tube defects are even higher. 

Choose enriched flours, oranges or orange juice, mandarins, spinach, gboma, cabbage, lettuce and kidney beans.

 

Iron

Pregnant women need more iron, as their blood volume increases. What's more, they need to supply their unborn babies with iron. The baby's iron reserves at birth last at most for the first 6 months of life. Adequate iron intake reduces the risk of premature delivery, low-birth-weight babies and early infant mortality.

Iron deficiency can cause anemia. It can cause fatigue and shortness of breath on exertion. Deficiency can be detected by a blood test.

Choose beans, sardines, mackerel, trout, cooked oysters, shrimps, lamb, iron-enriched breads, poultry, sesame seeds, kale, spinach, gboma, beet, potatoes with skin.

 

Vitamin C

The body needs vitamin C to absorb iron from food. Tomatoes, peppers, broccoli, oranges and other citrus fruits are good sources of vitamin C.

 

Calcium

Calcium requirements increase by 30% during pregnancy. The fetus needs it to build its skeleton. Calcium is used to build bones and teeth. If a pregnant woman's diet is not sufficiently rich in calcium, the unborn baby will draw it directly from the mother's reserves. Calcium also helps maintain good blood pressure during pregnancy.

If the pregnant woman eats few calcium-rich foods, supplements are recommended. A supplement of 1 g of calcium per day would help reduce the risk of preeclampsia (hypertension during pregnancy) in women with insufficient calcium intake.

Opt for white beans, green vegetables (spinach, gboma, kale) and dairy products.

 

Vitamin D

Vitamin D works in tandem with calcium. It enables calcium to be assimilated and bound to the bones. It is also involved in cell growth and immune system function. Adequate vitamin D levels during pregnancy provide lifelong benefits for both the pregnant woman and her child.

Although many foods contain or are fortified with vitamin D, the sun is the main source. So even if you eat foods that contain vitamin D, you may still need to take supplements.

Many foods are fortified with vitamin D: cow's milk, fortified soy beverages, margarine, goat's milk, eggs (in the yolk), fresh or dried fatty fish.

 

Omega-3

Omega-3 contributes to the development of the baby's brain and eyes. They have also been shown to help keep the mother's spirits high throughout pregnancy and after birth.

Pregnant women are advised to eat at least two oily fish meals a week (200 to 350 g of cooked fish in total).

An analysis of 70 studies concluded that taking omega-3 supplements during pregnancy reduces the risk of premature (before 37 weeks) and very premature (before 34 weeks) births. Preference should be given to oily fish such as salmon and sardines.

 

Fiber

Fiber reduces the risk of constipation, which is common during pregnancy. It is often caused by hormonal changes and iron supplements.  Eating fiber-rich foods every day and drinking plenty of water is essential to prevent or treat constipation. Foods naturally rich in fiber are more effective than those enriched with concentrated fiber (such as oatmeal or inulin).

Foods to choose: Cereals, fruit and vegetables, legumes (chickpeas, lentils, black beans, white beans).

 

Vitamin B12

Vitamin B12 is essential for the production of red blood cells and the proper functioning of the fetal nervous system. It works with folic acid to make DNA (genetic material).  As this vitamin is found almost exclusively in foods of animal origin, women who eat very little meat, fish, eggs and dairy products need to pay particular attention to it. Their multivitamin supplement must contain vitamin B12.

Vitamin B12 deficiency can impair the child's cognitive functions, leading to anemia, memory impairment and other permanent neurological problems in the mother.  Preferred foods: milk, fish and seafood, meat (especially red meat).

Warning

Pregnant women are advised to take a daily prenatal vitamin and mineral supplement. The multivitamin helps to make up for any deficiencies that may occur during the 9 months of pregnancy. In addition to prenatal multivitamins, pregnant women may take calcium, vitamin D or iron supplements, depending on their diet and state of health. Discuss this with your doctor.  A healthy, varied and balanced diet, based essentially on fruit and vegetables, remains essential, as multivitamins are far from offering as many benefits as food.

Source : "naitreetgrandir