Getting enough nutrients during pregnancy is important because it supports the fetus and ensures it develops healthy and strong. It can also help prevent certain pregnancy complications and minimize the risk of birth defects. It can also improve the mother's health and well-being during and after pregnancy.
You should definitely keep an eye on these nutrients during pregnancy
During pregnancy, your body needs certain nutrients to keep you and your growing baby healthy. Here are some of the most important nutrients to include in your diet:
-
Folic acid: This is a B vitamin that is important for the proper development of your baby's brain and spinal cord. You should consume 400-800 micrograms of folic acid daily to ensure your baby's healthy development. These foods contain folic acid: Green leafy vegetables, legumes, nuts, whole grains
-
Iron: This helps with blood oxygenation, which is important for you and your baby. You should consume 27 milligrams of iron per day to avoid anemia. These foods contain iron: Meat, poultry, fish, legumes, whole grain products, green leafy vegetables
-
Calcium: This is important for the development of your baby's bones and teeth. You should consume 1,000 milligrams of calcium daily. Calcium can be found in dairy products, green leafy vegetables, nuts, and seeds.
-
Protein: This is important for building muscle, skin, and hair, as well as for tissue repair. You should consume at least 71 grams of protein daily. Meat, fish, cheese, and eggs, but soy products also contain a lot of protein. Lentils and peas are also a good source of protein!
-
Omega-3 fatty acids: These fatty acids are important for your baby's brain and eye development. You should consume at least 200 milligrams of omega-3 fatty acids daily. We recommend supplementing with omega-3 fatty acids in capsules. Make sure you look for a high-quality, clean ingredient list and, ideally, choose capsules containing omega-3 from algae, as heavy metal contamination in fish is now very high!
It's important to remember that every pregnancy and every body is unique. You should consult with a doctor or midwife to ensure you're getting the right nutrients for you and your baby. A balanced diet and occasional vitamin supplements can help ensure you and your baby get all the nutrients you need.
