When you're pregnant everything you put into your body can affect your baby's health. Using good quality food during pregnancy has the potential to benefit both the baby's development as well as protecting the health of the mother. Today we will discuss nutrients and foods that can benefit both you and your baby.
During pregnancy, before getting pregnant and during early pregnancy, one of the most important nutrients is folic acid. This helps proper formation of the baby's nerve tissues particularly in the spinal cord and brain. Low folic acid levels are associated with neural tube defects such as spina bifida which can cause lifelong disability. For most women it is recommended take of 400 micrograms of folic acid before getting pregnant and up to 12 weeks of pregnancy.
Some women will require higher dose of folic acid, so talk to your doctor and Midwife to see what dose is right for you. As well as helping with nerve tissue formation in your baby, Folic acid is also needed to help with the production of important red blood cells for both you and your baby and so it is important to continue to eat foods rich in folic acid throughout the whole pregnancy.
Another important nutrient is iron. As your pregnancy advances you need to produce more red blood cells to support the changes that are happening in your own body. Iron is also important in the development of your baby's brain and other tissues red meat is well recognized as a good source of iron. However fish, seafood and brown meats and poultry are also good sources of iron. Non-meat sources of iron include green leafy vegetables such as spinach lentils and beans. As well as certain cereals fortified with iron.
Vitamin D is another important nutrient it is made from the action of sunlight on our skin. However in Ireland it can be difficult to get enough vitamin D from sunlight alone particularly in winter. Vitamin D supplements are recommended for certain groups of women who are particularly at risk of low vitamin D levels. So again talk to your doctor and midwife to see if vitamin D supplements will be useful for you. Vitamin D is found in oily fish eggs, tofu, certain mushrooms are just portobello mushrooms and certain foods that have been fortified with vitamin D, including cereals and dairy products.
Omega 3 fatty acids are also essential for healthy development of your baby's brain and nerve tissues and have been associated with improved early childhood development. Omega-3 fatty acids are found in oily fish such as mackerel, herring, tuna, sardines and salmon. Other sources of vitamin D.
Answering: Amy O'Higgins, SPR Specialist Registar in Obstetric & Gynaecology
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Did you know?
During pregnancy, your uterus grows 500 times its original size, which, if we’re throwing in a fruit analogy, equates to starting with a uterus the size of a small peach, and ending up with a watermelon.
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