To some women, it may seem redundant that we should even mention the importance of proper prenatal nutrition. There are many pregnant women who also wrongly assume that their increased appetite will ensure that they get extra vitamins and minerals. This can only happen if you are sure that you’re consuming the right kinds of food, everyday.
Vegetables, fruits, good fats, complex carbohydrates, and meat or fish – these have to be staples for a pregnant woman to get in the vitamins, protein, minerals as well as fatty acids needed for a healthy pregnancy and healthy baby.
While all pregnant women should try their best to consume the healthiest diet they can manage, realistically speaking, it’s almost impossible to get in all the good stuff, especially during this particular period of your life! Remember, there’s a high possibility that you may have food aversions to deal with, which are common during pregnancy. You may also simply not have the appetite for the foods you know are good for you, and instead, crave the ones that are lacking in nutrition, such as pizza, ice-cream, fried foods, etc.
Taking a good prenatal vitamin supplement will help close off any nutritional gaps that may creep in following a lack of certain nutrients. Let’s see what a pregnant body needs to be healthy.
What Does A Pregnant Mom Need?
There are two things a pregnant mom can’t afford to not get enough of during her pregnancy, and they are folic acid and iron. A deficiency in either may devastate the health of her unborn baby as well as herself.
Folic acid
Folic acid greatly decreases the chances of a baby being born with spina bifida, which is a birth defect that affects parts of the nervous system, including the brain and spinal cord. It’s been known that up to half of spina bifida cases can be prevented simply by taking enough folic acid. A pregnant woman should be consuming at least 0.4 milligrams, or 400 micrograms, of folic acid per day. She should be taking this at least six months before her pregnancy. This is why you read and hear that folic acid supplements should be taken by all women of childbearing age – you never know when you might conceive!
Iron
Sufficient iron intake is important for pregnant women to prevent iron deficiency or anemia. Being anemic means that you do not have enough blood volume. When she gets pregnant, an expectant mother’s body will have to transition from carrying enough blood for one person to having enough for two. This is so that the growing baby has the oxygen he or she needs to breathe, and any blood lost during the birthing process will be less traumatic for the mom.
By the end of her second trimester, a pregnant woman may have twice her usual blood volume. All this extra blood may be the source of the so-called pregnancy “glow.” It is the source of a mother-to-be running low on iron as she rushes to make all that extra blood. It’s recommended that pregnant women consume at least 27 milligrams of iron per day, while the recommended dose for non-pregnant women is about eight mg.
Iron is important during breastfeeding too – nursing women are advised to consume nine mg of iron every day. Taking this amount of iron before and during pregnancy helps ensure there will be enough for both the mother and the baby to have an iron-rich blood supply.
Other vitamins and minerals needed
Other than acid folic and iron, a healthy pregnancy also calls for other important nutrients as well to keep both mom and baby in the best of health. Here are the important nutrients that should be included in a prenatal vitamin supplement.
Vitamin D (600 international units)
We can naturally manufacture this vitamin ourselves by exposing our skin to sunlight – just ensure that in the morning and evening, when the sun’s ray isn’t too hot. Vitamin D is critical for developing and maintaining eyesight, skin, bones, and teeth. An appropriate dose of Vitamin D is recommended for all women, regardless if they’re pregnant or not.
Calcium (1,000 milligrams)
Pregnant women should consume at least a gram of calcium per day, although this need may differ according to age – your doctor should be able to specify the correct amount for you. Calcium helps make the growing baby’s bones strong and healthy. It also keeps the mom’s bones and teeth stronger. If you’re taking an iron supplement, take it at a different time from when you’re taking your calcium, for they interfere with each other’s absorption.
Vitamin B6 (1.6 milligrams)
Pregnant women should consume vitamin B6 daily. The vitamin supports various reactions that form the skin, blood, and the nervous system. Consuming Vitamin B6 is crucial for nearly every aspect of pregnancy health, from blood cell production to brain function. Check your prenatal vitamin to see if this is included in it.
Vitamin C (70 milligrams)
Our bodies do not make any vitamin C, so it has to be taken daily. vitamin C is necessary for the production of collagen, a structural protein that’s a component of cartilage, tendons, bones, and skin. Based on animal studies, some researchers believe that vitamin C deficiencies in newborn babies can impair mental development. Also known as ascorbic acid, vitamin C is essential for tissue repair, wound healing in a pregnant mom, as well as bone growth and repair, and healthy skin. Vitamin C helps your body fight infections and acts as an antioxidant, protecting cells from damage.
Zinc (9.5 milligrams)
Everyone’s body needs a small amount of zinc. Deficiencies lead to poor healing in adults. In a pregnant woman, zinc deficiency may lead to low birth weight in her baby and malformations, so a slightly higher daily dose of zinc in pregnancy is recommended.
Copper (800 micrograms)
Everyone requires a small amount of copper in their diet, but pregnant women may require up to 800 micrograms daily. Taking enough copper is important for the proper development of the fetus. Copper, a trace mineral found in all plant and animal tissues, is essential for forming red blood cells. This is especially important during pregnancy when the body’s blood supply doubles. Copper also helps to form your baby’s heart, blood vessels, as well as skeletal and nervous systems.
Your prenatal vitamins are important, however…
Taking your prenatal vitamins everyday does not mean that you’re off the hook when it comes to eating a wholesome diet. These prenatal supplements are merely meant to help close off the gaps between what your diets offer and what your body needs. For a healthy, thriving pregnancy, it’s important to consume fresh green vegetables and foods rich in omega-3 fatty acids a few times a day. You may require higher doses of certain nutrients, especially if you happen to have a deficiency. Your doctor will be able to advice on your specific needs.
