10 Important Nutrients You Cannot Skip During Pregnancy

A healthy diet is vital for your baby's growth and development. Pregnancy is one of the most crucial periods of a woman's life, and it comes with many physical and emotional changes. Proper nutrition is essential not only for the mother's health but also for the growth and development of the baby. During pregnancy, the basic directions of eating healthy remain the same- get plenty of fruits and vegetables, lean protein, whole grains, and healthy fats. However, there are a few nutrients in a pregnancy diet that you must know and add to your diet. Here in this blog, let's explore 10 essential nutrients that should be prioritised during pregnancy, supported by facts and statistics.

10 Essential nutrients to take during pregnancy

The nutrients you consume directly impact your baby's growth, development of organs and tissues, and overall well-being. The right amount of nutrition is essential to prevent complications like preterm birth, low birth weight, and neural tube defects. Here is the list of 10 crucial nutrients required during pregnancy-

• Folic Acid

Folic acid, a type of Vitamin B, prevents neural tube defects affecting the brain and spinal cord. Studies have shown that sufficient folic acid intake before and during early pregnancy reduces the chance of neural tube defects by up to 70%. Folic acid supplements also reduce the risk of premature birth and low birth weight.

How much folic acid do you need?

CDC recommends that women consume 400 micrograms (mcg) of folic acid daily. During pregnancy, the recommended intake increases to 600 to 1000 mcg daily. 

Food sources-

• Lentils, cooked
• Asparagus, cooked
• Kidney beans, cooked
• Spinach, cooked
• Avocado
• Orange juice, fortified
• Enriched bread, 1 slice
• Eggs 

• Iron

As per the NIHS survey, 57 percent of Indian women aged between 15-49 are iron deficient. 

Iron is essential for producing haemoglobin, a protein in red blood cells that carries oxygen to the tissues. Iron deficiency can cause a condition called anemia, which raises the risk of preterm birth and low birth weight. During pregnancy, your body requires iron to produce more blood and oxygen for your baby. A pregnant woman requires double the amount of oxygen that non-pregnant women do. 

Your body needs iron to provide more oxygen to your baby. Deficiency may cause anemia, which can cause headaches or fatigue. Severe iron deficiency or anemia can also increase your chances of low birth weight of the baby and postpartum depression.

How much iron content do you need?

A woman's blood volume increases about 50% during pregnancy, requiring more iron. A pregnant woman consumes 27 milligrams (mg) of iron daily.

Food sources

• Cereals
• Oysters 
• Lentils
• Chickpeas 
• Spinach 

• Calcium 

Calcium is essential for developing the baby's bones and teeth and helps maintain the mother's bone density. A study published in the American Journal of Obstetrics and Gynecology found that adequate calcium intake lowers the risk of preeclampsia, a pregnancy complication of high blood pressure.

Food Options

• Milk 
• Yogurt 
• Cheese 
• Tofu
• Cereals 
• Collard Greens 
• Orange Juice 

How much calcium does your body need?

 The National Institutes of Health (NIH) suggests that pregnant women should consume 1,000 mg of calcium daily. 

• Omega-3 Fatty Acids

Omega-3 fatty acids, like DHA (docosahexaenoic acid), are essential for developing the baby's brain and eyes. Research has shown that sufficient DHA intake is linked with enhanced infant cognitive development.

How much Omega-3 fatty acids does your body need?

The American Pregnancy Association recommends 200-300 mg of Omega 3 fatty acids during pregnancy. 

Food sources

• Walnuts
• Shellfish
• Chia seeds
• Flax seeds

• Vitamin D

 Vitamin D, or the "sunshine vitamin," is crucial in calcium absorption and bone health. It also helps the immune system and lowers the chance of pregnancy complications like gestational diabetes and preeclampsia. 

How much Vitamin D do you need?

 The NIH recommends a daily intake of 600 IU of vitamin D during pregnancy. 

Food sources

• Salmon
• Sardines 
• Cod liver oil 
• Fortified milk 
• Fortified cereal 

• Iodine

Iodine is crucial for producing thyroid hormones, which control metabolism and are critical for brain development. Iodine deficiency can cause intellectual disabilities and developmental delays in the baby. Studies show that mild to moderate iodine deficiency affects 30% of pregnant women globally.

How much Iodine do you need?

The American Thyroid Association (ATA) recommends a daily intake of 220 mcg of iodine during pregnancy. 

Food Sources

• Seaweed 
• Greek Yogurt 
• Cheddar Cheese 
• Iodised Salt 

• Protein

Protein is linked with growth. It helps grow and repair tissues in both the mother and baby. It supports the development of the baby's organs, muscles, and tissues and is vital for the mother's overall health.

How much protein do you need?

 The recommended daily protein intake increases to about 75-100 grams during pregnancy, depending on the woman's weight and activity level. 

Food Sources

• Protein Source
• Meat
• Fish & Seafood
• Eggs
• Dairy
• Legumes
• Soy Products
• Nuts & Seeds
• Grains

• Zinc

Zinc is important in numerous biochemical processes, including immune function, cell growth, and DNA synthesis. A zinc deficiency can lead to complications such as low birth weight, premature delivery, and prolonged labour.

How much Zinc do you need?

 Pregnant women are advised to consume 11 mg of zinc daily. 

Food Sources

• Seafood
• Meat
• Poultry
• Legumes
• Nuts and Seeds
• Whole Grains
• Dairy

• Magnesium

Magnesium regulates muscle function, nerve signalling, and blood pressure. During pregnancy, it helps prevent uterine contractions and preterm labour. Research shows that magnesium supplementation can reduce the risk of fetal growth restriction and preeclampsia.

How much magnesium do you need?

The recommended daily magnesium intake for pregnant women is 350-400 mg. 

Food Sources

• Nuts and Seeds
• Legumes
• Whole Grains
• Green Leafy Vegetables Spinach, kale, swiss chard, collard greens
• Dark Chocolate (70% cocoa or higher)
• Avocado
• Fatty Fish
• Yogurt Plain, Greek yoghurt
• Potatoes
• Bananas

• Vitamin B12

Vitamin B12 is required to produce red blood cells and develop the baby's nervous system. Deficiency in vitamin B12 can lead to anaemia and neurological issues in both the mother and baby.

How much Vitamin B12 do you need?

Pregnant women should take 2.6 mcg of vitamin B12 every day.

Food sources

• Poultry
• Fish like Salmon, tuna, mackerel, sardines
• Dairy products like Milk, cheese, yogurt
• Eggs
• Cereals, plant-based milk, nutritional yeast

Tips for Optimal Nutrition During Pregnancy

Here are some tips to stay healthy during pregnancy- 

• Consult a Healthcare Provider- Discuss your nutritional needs with your doctor or registered dietitian.
• Focus on Whole Foods- Prioritize a diet rich in fruits, green leafy vegetables, whole grains, lean proteins, and healthy fats.
• Prenatal Vitamins—Take prenatal vitamin supplements to meet your nutrient requirements. Before adding anything new to your diet, consult your healthcare expert.
• Stay Hydrated- Keep yourself hydrated the whole day.
• Listen to Your Body- Pay attention to your cravings and aversions, but make healthy choices.

Prioritize Nutrition for a Healthy Pregnancy

Pregnancy is a unique journey for every woman. Take a balanced diet rich in essential vitamins and minerals and follow your healthcare advice. Prioritize your health with proper nutrition to support a healthy pregnancy.

Take regular health checkups with Redcliffe Labs to ensure your baby's and your health. These routine health checkups allow us to monitor health, detect potential complications early, and provide a baby's healthy development. Consistent prenatal care significantly increases the chances of a healthy pregnancy and a safe delivery.