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Our body is a formidable machine. With a simple and balanced diet – fruits and vegetables every day and a normal dose of lipids and proteins -, it transmits all the nutrients and vitamins essential for the good development of our baby. This phenomenon is due to three adaptations: increased appetite (you noticed this, at 12 p.m., you are already starving!), Better intestinal absorption (iron is absorbed nine times better at the end of pregnancy than at the beginning) and the role of the placenta which, very early in pregnancy, will take advantage of the mother’s reserves for the fetus. This explains this phenomenon: a future mother who does not have enough to eat will still give birth to a 3 kg baby! However, despite a good diet, some deficiencies can occur. Overview of the most common during pregnancy, and how to avoid them.
Should we take iron during pregnancy?
Iron is present in very small amounts in the body. It plays a fundamental role in the production of hemoglobin. According to an Inca study on food consumption, in France, 13,5% of women have depleted iron reserves and 6% suffer from anemia. Consequences: a state of great fatigue and a risk of total exhaustion of the reserves if there is a hemorrhage after childbirth. Nicolas Dutriaux, midwife, observes: “ Pregnant women are too systematically given iron in the second trimester of pregnancy, when these needs must be met from the start. In patients who have a baby project, I give marine iron supplementation, better assimilated, and which does not cause constipation. »
Where can I find iron in the diet?
If you want to boost your reserves, bet on red meat or legumes and if you are vegetarian, fish and oilseeds (nuts and hazelnuts). Contrary to popular belief, spinach actually has very little iron!
When to take vitamin D so you don’t have a deficiency
In France, nearly 80% of the western population suffers from a vitamin D * deficiency. However, this vitamin is essential for good bone development. Doctors prescribe an ampoule for the majority of pregnant women in the 7th month, when the fetus is ossified. Nicolas Dutriaux also recommends exposing yourself to natural light. Because the main source of vitamin D is through the skin (up to 90%!) ” It suffices to expose yourself for 20 minutes a day, arms or legs uncovered, even in winter. On the other hand, we avoid the face so as not to risk a pregnancy mask or chloasma.. »
Vitamin D: what to eat?
Butter, dairy products, egg yolks, fatty fish (sardines, mackerel, tuna) and cod liver oil contain vitamin D.
What are the calcium and magnesium requirements during pregnancy?
During pregnancy, the need for calcium and magnesium increases. Indeed, baby will draw on our reserves. However, a priori, there is no reason to start a course of capsules, according to Nicolas Dutriaux: “ You just have to review your diet. It is always better to eat more dried fruits each day or a small square of chocolate, rather than taking industrial capsules. The only thing I recommend: marine magnesium, in case of cramps. It is better assimilated by the body. »
Magnesium: where to find it?
Magnesium is found in whole grains: rice, flour, wheat germ. In bananas, chocolate and oleaginous fruits (almonds, walnuts and hazelnuts), pulses, as well as corn, spinach, avocados and some seafood.
When to take folic acid (or vitamin B9) when you are pregnant?
It is the only proven and recommended supplementation for pregnant women (or having a baby plan). Folic acid plays an essential role in the production of genetic material (DNA, RNA). A deficiency in folic acid increases the risk of a malformation for the baby, such as spina bifida (malformation of the spine). You take about 400 micrograms of folic acid per day, three months before conception (ideally) and up to 12 weeks.
Where can I find folic acid in food?
To increase its natural reserves of folic acid, we go for spinach, peas, endives, beans, broccoli. It is also found in lentils, fruits, oilseeds (such as peanuts), cheeses (blue), eggs, Camembert or cereals.
Why take iodine when you are pregnant?
Pregnant women are often deficient in iodine, a trace element found in fish or iodized salt. However, this hormone is essential for the brain development of the fetus. A deficiency of iodine during pregnancy puts the child at greater risk of hyperactivity or disturbances in attention. Barbara Demeneix, researcher at the CNRS, points to another problem: chemical molecules commonly used in industry (bromine, chlorine, fluorine) block the assimilation of iodine by the thyroid. According to the researcher, women should have their thyroid hormone levels checked before pregnancy and take a sufficient amount of iodine, with multivitamins and minerals, while avoiding contact with pollutants as much as possible.
* According to a report from the French Academy of Medicine (AMF)