Important Nutrients and Folic Acid

There are a few critical nutrients that play particularly important roles in foetal development. The increased demand on your system, plus the developing foetus, requires lots of extra nutrition. However, because your calorie needs don't increase enough to guarantee that quantity eating will take care of making sure you get those needed nutrients, you will have to pay special attention to your diet, and also take an appropriate supplement. These are protein, calcium, iron and fluids.

PROTEIN

Protein provides materials for the growing tissues, including the placenta, the mother's blood and the baby. Get three good servings a day from tofu, beans, chicken, fish, meat or eggs. The National Academy of Science (USA) suggests a daily intake of 74 grams of protein during pregnancy.

CALCIUM

This mineral is needed for proper bone formation in the baby and to help preserve the mother's bone strength. The need for calcium is most crucial during the last three months, when foetal bone formation takes place. If the mother's diet doesn't supply enough calcium, the foetus will draw the calcium it needs first, leaving the mother in a depleted state. Drink a little more than one quart of milk a day to ensure you get enough. This amount of milk will also make a significant contribution toward your protein intake.

IRON

An iron supplement is recommended during pregnancy since it is so difficult to get enough in your diet. The National Academy of Science recommends pregnant women take a supplement containing 30 mg. of iron a day during the second and third trimesters. Most of this iron is needed during the last three months because that is when the baby is accumulating it for use during early life. Mothers also need this extra iron to replenish their red blood supply and to accommodate the demand created by increased blood volume.

You need extra fluid to feed your increased blood volume and for amniotic fluid. Drink at least six to eight glasses of liquid a day. Holding back on them won't alleviate the swelling you may have during pregnancy, in fact, too little fluid can tax your kidneys, and cause them to retain fluid to ensure there's enough in your body.

Be sure to take Folic Acid during your pregnancy

 

This is a B vitamin needed for proper cell division. Folic acid taken while trying to conceive and in early pregnancy can help prevent certain birth defects of the brain and spine. Studies show a reduced risk of spina bifida (open spine) and anencephaly, by about 50 percent. Get 400 micrograms a day at least one month before becoming pregnant because these birth defects develop during the first month after conception, before most women know they are pregnant. A vitamin supplement is the best way to ensure you have met your requirements. Include foods like orange juice, spinach and legumes.

There is scattered research showing that folates may reduce the incidence of miscarriage, preterm delivery and low birth weight as well. Folates are present in a variety of foods and occur in especially high levels in liver, fortified or whole-grain breads and cereals, dried peas and beans, leafy vegetables, fruit and yeast.