No matter your age or gender, your body needs healthy nutrition daily to function at optimal levels. During pregnancy, however, you need specific key vitamins and minerals to support the development of your baby and maintain your own health. A well-balanced diet is the best source for getting an array of nutrients. Your physician may also recommend prenatal supplements to ensure you get adequate daily intake for the duration of your pregnancy.
Calcium and Iron
The mineral calcium is essential in the development of strong bones and teeth for your baby and keeps your fluid levels balanced to maintain nervous and muscular system health. Iron protects your red blood cells so you do not develop anemia and helps your baby get oxygen. You need 1,000 mg of calcium and 27 mg of iron daily. Food sources include dairy products and leafy green vegetables for calcium and whole grain cereal, beans, chicken or lean red meat for iron.
Vitamins A, C and D
Eat several daily servings of fresh vegetables like carrots, greens, sweet potatoes, citrus or berries to get your daily intake of vitamins A and C. These vitamins protect your immune system and help your baby develop healthy skin, eyesight and teeth. Vitamin C also aids in the proper absorption of iron. Vitamin D allows your body to properly absorb calcium to protect your bones as your baby develops. Fortified dairy supplies vitamin D along with calcium. The daily recommendation for vitamin A is 770 mcg, vitamin C is 85 mg and vitamin D is 400 IU.
Folate
Folate, also known as vitamin B-9 or folic acid when it is in vitamin supplements, prevents abnormal brain and spinal cord injury and neural tube defects during the development of your baby. This vitamin also protects you against cancer and stroke during pregnancy. The average daily intake of folate is 400 mcg, but during pregnancy, you may need 600 to 1,000 mcg. Consult your physician for specific dosing recommendations. Food sources include beans, spinach, nuts and oranges.
Additional Nutrients
The March of Dimes advises you to consume at least 200 mg of docosahexaenoic acid, an omega-3 fatty acid, daily. DHA supports development of the nervous system functions, including the brain and eyes. Two servings of fish a week supplies this nutrient; you can also find prenatal vitamins with DHA. Consult your physician for a daily prenatal vitamin that supplies adequate intake of the specific nutrients you need during pregnancy. Eat a well-balanced diet to get sufficient calories for energy and protein for muscle and tissue health.
References
- American Pregnancy Association; Pregnancy Nutrition; 2008
- MayoClinc.com; Pregnancy Diet; Essential Nutrients When You're Eating For Two; Mayo Clinic Staff; May 2009
- American Congress of Obstetricians and Gynecologists; Nutrition During Pregnancy; 2010
- March of Dimes; Vitamins and Minerals During Pregnancy; March 2009
Member Comments