During pregnancy, it is important to get the right nutrients to keep both the pregnant person and the growing baby healthy. The following are the key nutrients to focus on during pregnancy:
Folate (folic acid, vitamin B9)
Folate helps the baby’s brain, spine, and skull develop, especially in the first four weeks of pregnancy. Common food sources include leafy green vegetables (romaine lettuce, spinach, kale, Brussels sprouts), fortified grains (pasta, bread, cereal), legumes (beans, chickpeas, lentils), nuts and seeds (sunflower seeds, peanuts), and fruits (oranges, avocado, bananas). Those who are pregnant or could become pregnant should take a multivitamin containing 0.4 mg of folic acid daily and eat foods rich in folate.
Iron
During pregnancy, there is an increase in blood volume and the amount of iron the body needs to support the increasing blood supply. Therefore, iron is essential in boosting the blood volume and preventing anemia (low iron). It gives pregnant people energy and provides the baby with oxygen to help them grow. Common sources of iron include meats (beef, chicken, lamb, pork), fortified cereals and grains (pasta, bread), beans and legumes (lentils, chickpeas, kidney beans), tofu, and eggs. Animal sources of iron are easier for the body to use than plant sources. It is advised that pregnant people take a daily multivitamin that has 16-20 mg of iron in addition to eating iron-rich meals.
Vitamin C
Vitamin C helps the body to absorb iron and supports a healthy immune system. Common food sources include vegetables and fruits such as broccoli, spinach, kale, bell peppers, strawberries, oranges, mangoes, lemons, kiwi, and tomatoes.
Vitamin B12
Vitamin B12 is important for the baby’s brain, spinal cord, and nervous system development. Common sources of vitamin B12 include meats (beef, chicken, pork, lamb), poultry (chicken, turkey), eggs, dairy products (cow’s milk, cheese), fortified cereals, nutritional yeast, and fortified plant-based drinks.
Calcium
Calcium helps the baby’s bones and teeth grow strong. Eating adequate amounts of calcium also supports bone health in pregnant people. Calcium intake during pregnancy should meet the needs of both pregnant person and growing baby. If there is not enough calcium intake, the body takes calcium from the pregnant person’s bones for the baby’s development. This may lead to osteoporosis later in life, a medical problem that makes the bones weaker and easier to break. Common sources of calcium include cow’s milk, cheese, yogurt, fortified soy milk, and cooked sardines.
Vitamin D
Vitamin D helps the body absorb calcium to support bone growth and development of the growing baby and the pregnant person. It also helps the body use the absorbed calcium better. Common sources of vitamin D include fish (herring, rainbow trout, salmon), cow’s milk, margarine, and fortified plant-based drinks.
Omega-3 fatty acids
Omega-3 fatty acids support the growth of the baby’s brain, eyes, nerves, and tissues. They can be found in fish, mainly oily fish. Eating 5 oz or 140 g of low mercury, cooked fish per week is advised. Common sources of omega-3-rich fish that are low in mercury include fresh fish (Atlantic mackerel, salmon), canned fish (light tuna, sardines, herring), and seafood (shrimp, clams). Walnuts and chia seeds also have omega-3 fatty acids.