Parenting and Kids

Congratulations! You have now embarked on one of life’s most special journeys. The excitement of growing a baby inside you may seem enough to sustain you throughout the next 9 ½ months. However you, and your developing baby, have many nutritional needs that require attention.

The list can be quite long when discussing pregnancy needs, depending upon how far you want to delve into the subject. However, to get you started and help you feel secure that you are covering the most important bases, ensure that you include the following nutrients through food and/or supplementation during your day.

Folic Acid – Folic Acid (also known as folate when in its natural form) is part of the B family of vitamins. This nutrient assists with proper cell division and function and is critical during the first trimester for preventing birth defects known collectively as neural tube defects. One of the most common of these defects is Spina Bifida, a condition in which the spine does not close properly. Because it is hard to get the recommended amount through food sources alone (asparagus, spinach, broccoli, oranges, legumes, and fortified breads and cereals) supplementation is often required. Recommended amounts of folic acid have increased steadily over the years. Currently they range between 800mcg-5000mcg daily.

B12 – When discussing Folic Acid it is important to mention B12 since the two vitamins need each other for proper utilization. B12 assists with the healthy development of the baby's brain and nervous system because it maintains the protective cover around the nerves and promotes their growth. It also contributes to the production of red blood cells to prevent anemia. B12 is found in animal foods. Consequently, vegans and vegetarians should be conscious of deficiencies and supplement accordingly. In addition, if a woman has a poor digestive system with low hydrochloric acid, she may have a problem absorbing B12 from the food she eats.

EFAs – These essential fats, particularly the Omega 3’s, are key for the proper development of the baby’s brain and immune system. A mom-to-be should remember that proper nutrient intake will contribute to the proper formation of organs and systems in the fetus. The results of this development last a lifetime. EFAs are also believed to lower the likelihood of post-partum depression. Since there are not a huge variety of food sources containing Omega 3’s, a supplement is often recommended. Purified fish oil is the best option due to its higher levels of EPA and DHA. However for strict vegetarians flax seed oil may be a more suitable option.

Iron – This mineral is needed in larger amounts because a woman’s blood volume increases by up to 50% during pregnancy. Iron is necessary for red blood cell formation and adequate intake will prevent issues such as anemia and subsequent fatigue. Iron is used to make hemoglobin which is the component in red blood cells that carries oxygen to your organs and tissues. In addition to mom’s needs, during the last part of pregnancy, the fetus will also be storing iron for his or her first six months of life. Regular iron needs for women of childbearing age are 18mg while pregnant women need about 27mg. The U.S. Department of Agriculture advises that the increased iron requirements during pregnancy cannot be met through food alone and that iron supplements are needed.

Calcium – As most people are aware, calcium is essential for bone creation. It is also essential for tooth formation, nerve transmission and the regulation of the heart rate. The recommended intake of calcium during pregnancy is generally 1200mg. In addition to dairy products, foods such as collards, broccoli, almonds, sesame seeds, organic tofu and sardines also contain calcium.

Vitamin D – This vitamin is crucial to the utilization of calcium in the body. Although this nutrient can be stored in the body, it is often not stored in great quantities and women who live in the northern part of the US, or in Canada, need to be more concerned because they have limited access to the sunlight during the winter months (Vitamin D can be created by the body through adequate sunlight exposure). Milk is routinely fortified with vitamin D but the same isn't true for all dairy products. Be sure to look for products that are fortified.

Remember, although these nutrients are required by all pregnant women, it is always best to consult with your doctor or health care provider for personalized recommendations regarding the proper dosage amounts for you.