7 Essential Nutrients Needed for Healthy Pregnancy

Even though it is said that you should eat what ever you desire during pregnancy but eating mindfully and healthy can save you and your baby from a lot of issues. If you are eating only junk most of the time, you will get the unnecessary fat which might not go easily after delivery. A healthy plate of food with full of nutrients is very important for your and babies health which will also help you in labour and postpartum recovery. 

Your body utilizes many nutrients from food that play a role in growing a baby that is healthy and strong. These seven are of extra importance because they’re needed in greater amounts while you’re pregnant, are essential to preventing birth defects, and/or are typically nutrients that many women don’t get enough of.

1. Calcium
Calcium is important for developing strong bones and teeth (for you and baby) as well as maintaining normal muscle contraction, blood clotting, and heart rhythm. Women typically meet only about 75% of their calcium needs. If you don’t get enough from your diet or supplements, baby takes what he or she needs from your bones!

Amount: Pregnancy and lactation: 1000 mg/day
Where to Get it:
Food: Low-fat dairy products like 1% or skim milk, low-fat yogurt, and low-fat cheese.
Other sources: sesame seeds, tofu, broccoli, canned salmon with bones; fortified foods (orange juice, non-dairy milks, breakfast cereals, and cereal bars).
Supplements: Recommended if you do not consume enough dairyproducts or fortified foods.


2. Vitamin D
Without this vitamin, your body (and baby’s) can’t use calcium. Recent research also shows that vitamin D is vital to genetic  imprinting, which may affect your baby’s susceptibility to chronic disease later in life. Although vitamin D is made in your skin  through exposure to UV light, research shows most people living in northern latitudes don’t make enough throughout the year to  meet their needs.

Amount: Pregnancy and lactation: 1000 IU/day
Where to get it:
Food: Vitamin D fortified milk, salmon, some brands of yogurt (read the label), and some mushrooms.
Supplements: Many calcium supplements also contain vitamin D, as does your prenatal vitamin—but an additional supplement may be needed.

3. Iron
Iron is needed to produce red blood cells and transport oxygen throughout the body. During pregnancy, you are producing more blood and iron needs increase. It’s especially important to get enough iron while pregnant because your baby will need to store enough iron to last through their first few months after birth!

Amount: Pregnancy: 30 mg/day (You need supplemental iron in addition to eating iron-rich foods.)
Lactation: 9mg/day

Where to get it
Food: Lean red meat, fish, poultry, dried fruits, iron-fortified cereals, and dried beans and peas.
Supplements: Look for a prenatal vitamin that contains 30mg of iron (Fe).


4. Protein
Protein contains amino acids, which are essential building blocks for human tissue. Adequate protein helps maximize fetal brain
development, particularly in the last trimester. It also protects against pregnancy complications such as preeclampsia and poor placental function.

Amount
Pregnancy: About 60 g/day Carrying twins: 75 g/day
Lactation: 65 g/day

Where to get it
Food: Lean meat, poultry, and fish; dried beans, nuts, eggs, cheese, and dairy products.
Supplements: Usually there’s no need for shakes, bars, or other protein supplements.


5. Folic Acid
Folic acid is a B vitamin that is involved in fetal cell division. Getting enough folic acid during your first trimester is extremely important for preventing birth defects called neural tube defects. Later in pregnancy, folic acid is important for the formation of red blood cells (yours and baby’s).

Amount
Pregnancy: 600 mcg total (400 mcg from fortified foods and/or supplements and 200 mcg from food)
Lactation: 500 mcg

Where to get it
Food: Leafy greens, legumes, citrus fruits and juices, and whole wheat bread.
Synthetic sources: Fortified foods like breakfast cereals or other grains; supplements like prenatal vitamins.

6. DHA
An essential fatty acid important for the development of baby’s brain and vision. A developing baby’s brain requires 50 to 70 mg of DHA each day during the third trimester for optimal growth and that DHA comes from mom’s diet (mom needs to eat an average of 200 mg/day to meet mom and baby’s requirements).

Amount
Pregnancy and lactation: 200 mg/day

Where to get it
Food: Wild salmon (fresh, canned), herring, mackerel (not king), sardines, anchovies, tuna, trout, Pacific oysters, omega-3–fortified eggs, ground flaxseed, walnuts, seaweed, walnut oil, canola oil, and soybeans.

7. Choline
Choline is an essential nutrient, meaning your body can’t make it on its own. It is the building block for acetylcholine, a neurotransmitter involved in memory. The bonus is, not only can it be good for your brain to get enough choline, it also plays a role in baby’s brain development, as researchers suggest women can boost the cognitive function of their baby by getting enough choline.

Amount
Pregnancy: 450 mg/day
Lactation: 550 mg/day

Where to get it
Food: Egg yolks, beef, milk, soybeans, citrus, wheat germ, and nuts.