8 Essential Nutrients Pregnant Woman Need for a Healthy Baby
Are you pregnant and taking the right nutrients? Evidence shows that pregnant women have a higher chance of delivering a healthy baby by taking a variety of nutrients.
The right nutrients nourish your developing baby’s body and raise your chance of having a successful pregnancy. Let’s explore these eight key nutrients for pregnant women.
1. Calcium
Calcium is an important mineral that you must take to enable proper development of the teeth and bones of your baby.
Calcium also helps to improve and maintain your skeletal health. A lack of this nutrient in your diet may increase your risk of bone loss.
This mineral deficiency can also increase your risk of developing osteoporosis as you get older. So, you should protect your bones by consuming calcium-rich foods.
Common food sources such as broccoli, milk, yogurt, and dark, green leafy vegetables contain a rich supply of calcium.
Taking 1,000mg of calcium is recommended for women ages 19 and older. If you’re 18 years old, you can take 1,300 mg of calcium each day.
You can also check with your doctor to determine the right calcium dosage that you should be taking while you’re pregnant.
2. Folic Acid (Folate)
Did you know that birth defects can occur within the first four weeks of your pregnancy? Folic acid is an essential nutrient that may help to prevent birth defects of your baby.
Typically, a birth defect might affect the baby’s brain or spinal cord.
Folic acid or folate is a B vitamin that also helps in the production of red blood cells. This is a critical vitamin that plays a role in the development of your baby’s brain, spinal cord, and to prevent your baby from having a low birth weight.
To get your daily dose of folic acid, you can eat dark, green vegetables, citrus fruits, legumes, asparagus, and bananas. If you’re unable to consume all these foods, you have the convenience to take these multivitamins for women.
Taking a supplement gives you the peace of mind that you’re getting the right amount of folic acid to support your health.
3. Vitamin B6
Vitamin B6 is another nutrient that you should include in your diet. This vitamin is beneficial for your baby’s immune system as well as the development of your baby’s brain.
You can get this nutrient from various foods such as spinach, cereals, potatoes, and vegetable juice. Vitamin B6 is known to prevent the symptoms of depression, treat nausea and vomiting while you’re pregnant, promote your brain health, and other benefits.
4. Vitamin B12
Remember to include vitamin B12 in your diet while you’re pregnant. A deficiency in this vitamin may increase neurological brain defects in babies and poor infant growth.
If you’re deficient in this nutrient, you might also experience rapid heartbeat and breathing, paleness, weakness, tiredness, and upset stomach.
If you’re a vegan, you can take prenatal vitamins that contain vitamin B12.
5. Biotin
Biotin is a valuable nutrient that you should consider taking when you’re pregnant. You may experience hair loss, numbness, tingling, depression, and birth defects if you have a biotin deficiency.
You need to speak with your health care provider to learn if you have a biotin deficiency and how much you need to have a healthy pregnancy. You can also consume biotin-rich foods such as raspberries, avocado, liver, and cauliflower.
6. Iron
When you’re pregnant, your body needs extra iron to make enough blood for your baby. So, you need to consume iron-rich foods to ensure you’re getting sufficient blood supply for you and your baby.
A deficiency in this mineral can make you feel tired. This condition is known as iron deficiency anemia. Anemia can cause you to have a premature birth or your baby can also be born with low birth weight.
Focus on eating raisins, kidney beans, lentils, and other iron-rich foods. This is the best way for you to maintain healthy iron levels throughout your pregnancy.
7. Zinc
Zinc is a valuable mineral that helps in the development of your baby’s cells and DNA during your pregnancy. This mineral is also crucial for cell division, tissue growth, and the healthy development of your baby’s growth.
Adequate zinc supplementation is known to reduce the occurrence of maternal infections and other problems that might occur when you’re giving birth. Major food sources such as dark chocolate, pumpkin seeds, chickpeas, and yogurt contain an excellent supply of zinc.
8. Omega-3 Fatty Acids
Omega-3 fatty acids are known for the healthy development of your baby’s eyes, brain, and nervous system. These nutrients may also prevent you from having pre-term labor and delivery.
Omega-3 fatty acids may also help with your depression as well as helping to balance your hormones. They can also help to make breast milk after you give birth.
The more omega-3 fatty acids you consume, the more you lower your risks of having certain types of birth issues. Your consumption of omega fatty acids can have a positive effect on your pregnancy cycle and childbirth.
Take the Best Nutrients for Pregnant Women
The nutrients you consume are as important for your health as well as your baby. Taking these essential nutrients for pregnant women is a sensible way for you to ensure your baby’s long-term health.
Eating a well-balanced diet and taking the right supplements gives you the confidence that there will be fewer complications during and after your pregnancy.
Do you need more tips to supercharge your health? If you want to discover more content, you can check out other health content on our website.