The Different Nutrients Women Need During Pregnancy
Pregnancy is one of the most beautiful times in a woman’s life. Not only is mama taking the next step in her life journey, but she is also responsible for building a new life inside of her body.
Because she is responsible for creating a new life, mama needs to keep a careful watch about what she is eating and how much of it.
Mama will have many cravings while pregnant. This is her body’s way of asking for different nutrients that she is short on.
Many soon-to-be parents know that they need to change mama’s diet during pregnancy, but they do not know what she needs to make a healthy, happy baby.
In this post, we will go over the nutrients mama needs to keep her baby healthy and growing during every stage of pregnancy.
The Nutrients You Need
Most women don’t get enough iron, folate, vitamin D, or protein in general. Even seemingly healthy women are often lacking these key nutrients.
Beyond these, there are many different nutrients that every pregnant woman needs to consume every day.
Here are the key nutrients that every pregnant mama needs:
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Calcium
Calcium helps build strong bones and teeth in both mama and baby. Calcium is found readily in dairy products such as milk, cheese, and yogurt. Every pregnant woman needs 1000 mg every day.
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Iron
One of the nutrients that nearly every woman is short on, iron helps red blood cells deliver oxygen to the growing baby. Iron is plentiful in lean red meats, dried beans, and peas. Every pregnant woman needs 27 mg every day.
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Vitamin A
Vitamin A helps build healthy skin, eyesight, and bone growth. You can find plenty of Vitamin A in carrots, dark greens, and sweet potatoes. When pregnant you need to consume 770 micrograms daily.
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Vitamin C
Vitamin C builds healthy gums, teeth, and bones. Vitamin C can be found in citrus fruits, broccoli, tomatoes, and strawberries. Pregnant women need 85 mg every day.
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Vitamin D
Vitamin D helps the body absorb calcium to help build your baby’s bones and teeth. You can find vitamin D easily in sunlight, fortified milk, and fatty fish (such as salmon). Every pregnant woman needs 600 International Units daily.
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Vitamin B6
Vitamin B6 helps form red blood cells, helps the body use protein, fat, and carbohydrates. Beef, liver, pork, bananas, and whole-grain cereals are the best sources of Vitamin B6. When pregnant, make sure you consume 1.9 mg daily.
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Vitamin B12
Vitamin B12 helps form red blood cells and maintains the nervous system. Consume liver, meat, fish, poultry, and milk to satisfy your body’s need for Vitamin B12. Pregnant women need 2.6 micrograms every day.
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Omega-3 fatty acids
Omega-3 fatty acids are critical building blocks of your baby’s brain and retinas. Additionally, they also help determine the length of pregnancy and help prevent post-partum depression. Fish and algae are the best sources of omega-3 fatty acids. Be sure to consume at least 200 milligrams daily to best support your baby’s development.
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Magnesium
Magnesium helps develop every function of the body, but it is especially important in building your baby’s nerves and muscles. It is easy to get your daily requirement of magnesium through a healthy, varied diet. Rice and beans serve as a basic source of magnesium. You should get at least 350 to 400 milligrams of magnesium every day that you are pregnant.
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Folic acid (folate)
Folic acid aids in the production of blood and protein. In addition, it reduces the risk of neural tube defects. Leafy greens, liver, orange juice, legumes, and nuts are excellent sources of folate. Consume 400 micrograms every day during the first 12 weeks of pregnancy, and 600 micrograms every day after your first 12 weeks.
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Probiotics
Probiotics are completely safe to take during pregnancy and we encourage mamas to take a standard dose while pregnant. Probiotics help your digestive system work more efficiently by cutting down on the amount of bad bacteria present. Not only do probiotics help give mama more digestive comfort, but they also get nutrients to your baby more quickly.
A Healthier Diet for a Healthier Baby
Every soon-to-be mama wants her baby to be as happy and healthy as can be. One of the best ways to make sure your baby comes into the world in tip-top condition is by eating the proper nutrients.
Many women are lacking in proper nutrients (pregnant or not) which can lead to health complications later in life.
Not only will the proper consumption of nutrients lead to a healthier baby, but it will also cause mama to be healthier as well.
If you are looking for a helping hand to guide you through pregnancy to ensure both mama and baby are healthy and happy, reach out to Tamara at Stork Helpers. Tamara will hold your hand through each stage of pregnancy and help support your decisions to help make your pregnancy perfect for you and your baby.
