Introduction
Congratulations! Pregnancy is an exciting time but it can also be a rollercoaster of body changes and eating well isn’t always simple. The first thing to know is that pregnancy is not the time for extreme diets. We want to be focusing on nourishment. If you have dietary restrictions (dairy-free, vegetarian, gluten-free etc), it’s vital to seek individual advice to make sure you’re getting the right nutrients. In this article, Amara Lindenmayer tells us about the key nutrients needed in a pregnant body.
Some Key Nutrients During Pregnancy
Folate
A B-vitamin that is especially crucial during the first trimester to help form the baby’s neural tube (which becomes the brain and spinal cord). Found in legumes, leafy greens, avocado, and fortified breads and cereals as well as your prenatal supplements.
Iron
Iron needs increase significantly during pregnancy as blood volume expands. Low iron can leave you feeling breathless, weak, and foggy and increases the risk of low birth weight and preterm birth. Found in the highest levels in meat, fish, chicken and eggs but also in dark green leafy vegetables.
Iodine
Needed to support your baby’s brain and thyroid development. Found in seafood, eggs, and seaweed.
Choline
Important for brain development, especially in the third trimester. Eggs are the best source, but it’s also found in soy, legumes, and meat.
Vitamin D
Vital for building your baby’s bones and may help reduce pregnancy complications. Mostly comes from our exposure to sunlight.
Marine omega-3s (DHA and EPA)
Essential for your baby’s brain, nervous system, and eyes. Found in oily fish like salmon, sardines and anchovies.
