A healthy and balanced diet is important at all stages of life, but what specific nutrients should you pay special attention to during pregnancy? Check out the 5 essential nutrients for pregnancy below!
1. Calcium
Calcium is an important nutrient for healthy bones and teeth, and it also helps to control your blood pressure. Foods high in calcium include:
Milk or a fortified plant-based alternative
Cheese
Yoghurt
Tinned sardines
Fortified orange juice
When pregnant, you should aim to eat 3 portions of these foods each day. If you are having twins or more, or you are a teenager, you should aim for 5 portions each day.
2. Vitamin D
Vitamin D helps your body to absorb the calcium you eat, and it also supports your immune system. Foods high in Vitamin D include:
Egg yolks
Salmon, mackerel, sardines
Fortified milk and spreads
However, the body’s main source of Vitamin D is sunlight. This makes it difficult for people living in Ireland to get enough Vitamin D. When pregnant, it is advised that you also take a supplement that has 10ug or 400IU of Vitamin D.
3. Iron
Your body needs iron in order to transport oxygen around your body. When you are pregnant, you need extra iron in order to support your growing baby too. If you don’t get enough iron from your diet, you can develop anaemia, which can cause you to feel tired and short of breath.
Foods high in iron include:
Beef, lamb, and pork
Chicken and turkey
Eggs
Fortified breakfast cereals
Dark green leafy vegetables like spinach and kale
Beans
Dried fruit like apricots and raisins
Your body absorbs the iron from animal foods more easily than iron from plant foods.
4. Vitamin C
Vitamin C helps your body to absorb the type of iron that is found in plant foods. Foods high in Vitamin C include:
Citrus fruits like oranges, grapefruit, lemons, and limes
Strawberries
Melon
Kiwi
Peppers
Tomatoes
Try to include a food with Vitamin C with plant foods that have iron. For example, pair tomatoes and spinach in a salad or have raisins with strawberries as a snack.
5. Folic acid
Folic acid is a key nutrient in early pregnancy to suppport the development of your baby’s spinal cord. Getting enough folic acid from your diet and supplements can prevent neural tube defects (NTD) like spina bifida. Your baby’s spinal cord develops very early in pregnancy, so it’s important to start taking a 400ug folic acid supplement before you become pregnant if possible, or as early as possible during pregnancy.
Foods high in folic acid include:
Green leafy vegetables
Fortified breakfast cereals
Beans
Citrus fruits
It’s not possible to get the amount of folic acid you need to prevent neural tube defects like spina bifida from food alone. Therefore, all women who may get pregnant should take a 400ug folic acid supplement every day. You will also need more folic acid (5 milligrams (mg) a day) if you have diabetes, had a previous pregnancy with a NTD, or take drugs for epilepsy.
This blog highlights 5 key nutrients that are important during pregnancy, but there are still many other aspects of nutrition to consider for a healthy pregnancy. Every person’s nutritional needs are different, so it’s best to get personalised advice from a registered dietitian if possible. Spectrum Health are running a digital Pregnancy Masterclass on 6th December 2023 to help empower you to optimise your nutrition and health during pregnancy. For more information or to book your spot at the Masterclass, click here.
If you would like to book an appointment with a Spectrum Health dietitian, please click here.
Written by: Michaela Carrick, CORU Registered Dietitian with Spectrum Nutrition