As a new life develops in a woman’s body, the need for vitamins and nutrients increases. The diet must provide everything necessary not only for the mother, but also for the baby. The Polish Society of Gynecologists and Obstetricians draws attention to some of the most important ingredients in their nutritional recommendations for pregnant women.
Among them, folic acid (vitamin B9) is mentioned in the first place. Why? The deficiency of this compound may lead to serious defects of the central nervous system and the child’s spine. It is important to start supplementing it before pregnancy, because the nervous system is formed in the first weeks of fetal life. The folic acid deficit is also dangerous for the mother – then the risk of miscarriage and anemia increases. The recommended daily dose of vitamin B9 for pregnant women is 0,4 mg. Most of the ingredient is found in green and orange vegetables and fruits (e.g. cabbage, carrots).
The diet of a future mother must also include fatty sea fish, which are a source of unsaturated fatty acids. Among them, DHA acid is of particular importance. If this nutrient is missing from the mother’s body, the likelihood of the baby being born prematurely and low birth weight increases. Pregnant women must take 600 mg of DHA daily.
Anemia is a common problem for mothers-to-be. That is why it is worth taking care of the correct level of iron in the body. Doctors recommend starting supplementation after the 8th week of pregnancy.
The need for iodine also increases in pregnant women. The deficiency of this element is associated with the risk of mental retardation in a child, therefore it is absolutely necessary to follow the recommendations of the World Health Organization, which established the daily requirement for pregnant women at the level of 200-500 micrograms.
A young mother must also remember about vitamin D3, which affects the development and growth of every cell in our body. In addition, vitamin D strengthens immunity, and its deficiency may cause miscarriages and pregnancy complications. The daily menu also includes cocoa, nuts and oatmeal, i.e. sources of magnesium – an invaluable ingredient for the nervous system of mother and child.
The article was created as part of The Point campaign “Conscious motherhood. Pregnancy and baby ». The main content partners of the project were: the Institute of Mother and Child, the Polish Society of Gynecologists and Obstetricians and the Polish Society of Midwives.
Also check:
- Maternity allowance – mother-to-be’s handbook
- Pregnancy week after week
- How many weeks is pregnancy? Pregnancy calculator