During pregnancy, you must pay close attention to good nutrition including increased vitamin and mineral intakes to assure healthy fetal development. During pregnancy, a woman's dietary reference intakes or DRIs are higher for many nutrients, vitamins and minerals. A balanced diet is the best way to receive nutrients, but vitamin supplements can also be beneficial; although, pregnant women should only take vitamin supplements based on their doctor's recommendation as excess amounts of some vitamins or minerals during pregnancy can be harmful.
Folic Acid
Folic acid is a synthetic form of the B complex vitamin, folate. According to the American Congress of Obstetricians and Gynecologists, pre-pregnancy and during the first 12 weeks of pregnancy, 0.4 mg of folic acid is needed daily in order to support expanding blood volume, the growth of maternal and fetal tissues, and to decrease the risk of neural tube defects. Lack of folate in a pregnancy diet also may increase the risk of preterm delivery. Vitamin supplementation may be recommended by a physician if unable to obtain adequate amounts of folic acid from the diet. Foods that contain folate or folic acid include fortified cereals, breads, pasta, rice and flour. Leafy green vegetables, spinach, beets, broccoli, cauliflower, peas, dried beans, nuts, oranges, orange juice and strawberries are all source of folate in the diet.
Calcium and Vitamin D
According to nutritioninpregnancy.org, the DRI for calcium during pregnancy is 1,000 to 1,300mg/day and for vitamin D 200 IU, respectively. Calcium builds strong bones and teeth, helps prevent blood clots and helps muscles and nerves function. Vitamin D aids the body in absorption of calcium. According to nutritioninpregnancy.org, low dietary intake of calcium may contribute to the development of preeclampsia, low birth weight babies and an increased risk of miscarriage. If calcium and vitamin D are inadequate in the diet a physician may recommend supplementation. Foods sources of calcium include yogurt, milk, cheeses, calcium-fortified foods like soy milk, juices, breads, cereals, dark green leafy vegetables, salmon and canned fish with bones. Vitamin D is also produced in the body as a result of sun exposure.
Iron
Iron needs nearly double during pregnancy due to blood volume expansion. According to nutritioninpregnancy.org, pregnant women should take an iron supplement throughout their pregnancy. Discuss with a physician before starting supplementation. The DRIs for iron for pregnant women is 27 mg per day. Foods sources for iron include lean red meat, poultry, fish, spinach, dried beans and peas, iron-fortified breakfast cereals, nuts and dried fruit. If iron intakes are inadequate during pregnancy it can result in fatigue, increased risk of infections and preterm delivery and low birth weight also may be higher.
References
- MayoClinic.com : Pregnancy diet: Essential nutrients when you're eating for two
- American Pregnancy Association: Essential Nutrients & Vitamins For Pregnancy
- Nutrition in Pregnancy: Role of vitamins and minerals: During pregnancy
- American Congress of Obstetricians and Gynocologists: Nutrition During Pregnancy
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