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Pregnancy is an event that puts a strain on a woman's body, as it continually demands nutrients for both her and her child. Nutrients are essential for the proper progress of gestation, and to experience a harmonious and peaceful pregnancy, the body must be provided with these essential nutrients, the needs of which are then increased tenfold.
To give birth to a perfectly healthy child, the fetus needs a significant intake of iron, calcium, and vitamins, which are drawn from the mother's reserves. These reserves must be replenished to avoid any deficiencies. To meet these needs, taking dietary supplements is recommended , but before starting any treatment or course of supplements, it is absolutely essential to consult your doctor before beginning any course or treatment whatsoever.
Now we will introduce you to the main nutrients, foods, vitamins and minerals that the baby needs during its gestation period.
Food supplements, vitamins and minerals
Now, it is time to present in more detail all the vitamins and minerals that are essential for pregnant women such as: folic acid, calcium, omega 3, choline, iron, iodine, fiber, vitamin D, which all play a leading role during all stages of the growth of the embryo and fetus.
Folic acid
Folic acid, or vitamin B9, is particularly important in the early days of pregnancy because it plays a role in the formation of the embryo's spine and brain. Throughout gestation, folic acid actively participates in the formation of new tissues, blood cells, the brain, and the nervous system . A vitamin B9 deficiency can lead to growth retardation, birth defects, or neural tube defects . The consequences can include physical disabilities or severe intellectual impairments.
Modern diets in our countries are often very low in folic acid , so it is recommended to take supplements of 0.4 mg per day. Ideally, if you are planning to become pregnant, it would be beneficial to start taking it one month before conception and continue taking it throughout the first three months of your pregnancy. This nutrient is found in oranges and dark green vegetables, chickpeas, and cheese. It is also present in meat and fish.
The iron
Iron is present in our red blood cells . It allows our red blood cells to capture oxygen in the lungs and distribute it throughout the body, including to the fetus via the placenta. A pregnant woman needs a higher iron intake because she must supply her baby . Adequate iron intake also reduces the risk of premature birth, low birth weight, and early infant mortality. Furthermore, an iron deficiency can cause anemia , fatigue, and shortness of breath during certain physical activities.
Significant sources of iron are found in offal, black pudding, and heart, as well as in red meats such as beef, lamb, game, and veal . They are also found in poultry such as chicken, turkey, and duck, and in fish and seafood such as sardines, mussels, cooked oysters, clams, shrimp, herring, mackerel, tuna, and trout.
It is also found in legumes such as red and white beans, lentils, split peas, and chickpeas . It is present in breakfast cereals like quinoa , oatmeal, and iron-fortified pasta. It is also found in spices such as thyme, cumin, curry, ginger, and sesame, sunflower, and pumpkin seeds, as well as in their butters.
Omega 3
Omega-3 fatty acids are high-quality lipids that play an important role in the development of eye and brain cells. Pregnant women are particularly advised to consume at least two servings of oily fish per week. Studies have demonstrated the effectiveness of taking omega-3 supplements during pregnancy, as they reduce the risk of premature birth (before 37 weeks) and very premature birth (before 34 weeks). Omega-3s are found particularly in oily fish such as trout, sardines, tuna, mackerel, and herring; in shellfish such as cooked oysters; in nuts such as walnuts, almonds, hazelnuts, and pistachios; and in various oils.
Iodine
Iodine is a mineral present in very small quantities in the body, but it plays a crucial role in the proper development of the infant's brain. The body's needs increase significantly during pregnancy. Iodine deficiency can cause thyroid problems in both mother and child , as the hormones produced by the thyroid gland are essential for bone formation, muscle contraction, cardiovascular function, and nutrient absorption.
However, these deficiencies can be corrected by a diet rich in iodine, which is found in particular in fish and other seafood such as seaweed, shellfish, mussels, cod, mackerel, tuna, herring and sardines. Its presence is also very present in dairy products (milk, yogurt, cheese), in eggs and more particularly in iodized salt.
Calcium and vitamin D
During pregnancy, calcium requirements increase by 30%, which is easily explained by its contribution to the development of the baby's skeleton and teeth . If the mother's diet is not rich in calcium, the baby will draw on her reserves. Calcium also helps women maintain healthy blood pressure . In cases of low calcium intake, supplements of 1g per day are recommended. Rich sources of calcium include leafy green vegetables such as spinach and watercress, calcium-rich mineral waters , fruits, nuts, and dairy products such as milk, yogurt, cottage cheese, and other cheeses.
Vitamin D works in tandem with calcium, as it helps the body absorb calcium and strengthen bones. It also plays a role in the functioning of the immune system . Sunlight is the primary source of vitamin D, but supplementation is more recommended for women from Nordic countries where winter deprives them of sunlight for six months of the year. Finally, vitamin D is also found in egg yolks, vitamin D-fortified oil, and fish such as herring, mackerel, salmon, trout, and tuna.
