One of the most common pregnancy diet misconceptions is that you need to “eat for two”.
In most cases, however, doctors recommend that moms-to-be increase their calorie intake by only about 300 calories during the second trimester and 500 calories during the third trimester.
However, not all calories are created equal! While you don’t need double the food during pregnancy, you do need more of certain vitamins and minerals.
Getting those essential nutrients from the foods you eat is always the ideal choice. Here are five essential vitamins and minerals your body needs during pregnancy.
Getting Essential Vitamins and Minerals During Pregnancy
Morning sickness can make it difficult for you to meet your nutritional requirements, especially during the first few months of pregnancy.
This is why doctors often recommend nutritional supplements that will help to fill any void in your diet.
If you are deficient in a specific nutrient, such as iron, your doctor may recommend an iron supplement, for example.
Some supplements also contain nutrients like choline, which is not classified as either a vitamin or a mineral, but plays an important role in the development of your baby’s brain.
If you’re feeling overwhelmed by options, consider reading through a review of nutritional supplements designed for pregnant women, to help you decide on the one that best meets your needs.
When in doubt, consult with your doctor. They can help you determine what vitamins and minerals you might be missing, and how best to increase your intake of them.
Five Important Vitamins and Minerals for Moms-to-Be
When planning your pregnancy meals, try to ensure you’re choosing foods rich in these five nutrients:
1. Folic Acid
Folic acid is the synthetic form of vitamin B9.
While you can meet some of your vitamin B9 requirements through your diet, it is difficult to get all of it through food alone.
That’s why it is one of the most commonly prescribed pre-pregnancy and pregnancy supplements.
Studies show that supplementation with folic acid can reduce the risk of neural tube defects (NTDs) by over seventy percent.
Spinach, leafy greens, brussels sprouts, chickpeas, and broccoli are some of the best sources of this vitamin.
Taking a prenatal vitamin that’s high in folic acid is also recommended by many health professionals.
2. Iron
Pregnant women are more likely to experience iron deficiency during pregnancy.
This is because the amount of blood in your body increases by about forty-five percent during this time, and iron is essential for the production of blood.
Iron deficiency can lead to anemia, which can affect your baby’s growth and development and potentially even cause preterm birth or a low birth weight.
Beef, turkey, shrimp, beans, eggs, and lentils are all excellent sources of iron.
If possible, make sure your meal plan during pregnancy includes plenty of iron-rich foods, to ensure that you get an adequate amount of iron from your daily meals.
3. Vitamin D
Our body produces vitamin D naturally when it is exposed to sunlight.
Even if you use sunscreen, your skin will still produce adequate vitamin D for your daily needs after about thirty minutes outdoors in the sunlight.
However, in the cold winter months, your body will likely not produce the amount of vitamin D that your body needs.
Some foods, including mushrooms and oily fish such as sardines and mackerel, contain vitamin D. If you are pregnant during the winter, try to include these in your meals.
Vitamin D is important because it increases calcium absorption by your body.
Studies show that without sufficient vitamin D, your body will absorb only ten to fifteen percent of your dietary calcium.
4. Calcium
Most of us associate calcium only with bones and teeth, but it also plays key roles in the development of your baby’s circulatory and nervous systems.
Getting adequate calcium during pregnancy can also reduce your risk of preeclampsia.
Dark green vegetables, yogurt, broccoli, and almonds are good sources of calcium. Dairy products like Greek yogurt and cottage cheese are also high in calcium.
If you’re worried you’re not getting enough calcium, consider starting your day with a calcium-rich smoothie.
They are are great choice if you’re dealing with morning sickness, as they tend to be easier on the stomach than solid food.
5. Vitamin A
It is estimated that approximately 45% of the US population aren’t getting enough vitamin A.
Getting enough of the vitamin during pregnancy becomes especially important, as it plays a major role in ocular health, the development of various organs, and the immune system.
Spinach, carrots, sweet potatoes, mango, and papaya are high in beta-carotene, which your body converts into the amount of Vitamin A that your body needs.
Dairy products, eggs, and certain types of fish are also a good source of vitamin A.
While it is possible to get all the nutrients your body and your growing baby need during pregnancy, it can be difficult to ensure you’re always getting enough of the right vitamins and minerals.
Make sure you’re choosing foods rich in these five essential nutrients, and supplement your diet with a high-quality prenatal multivitamin, if necessary.
Pregnancy can take a toll on your body, but getting the right vitamins and minerals will help ensure you and your baby are both happy and healthy!