Nutrients you didn’t know your pregnancy needs
- Mums Tips
- Pregnancy & Birth
- Published on Thursday, 15 December 2022 12:12
- Last Updated on 16 December 2022
- Monica Costa
- 0 Comments
Pregnancy is one of the most life-changing experiences a woman can have. In this blog you’ll find out about pregnancy supplements and nutrients you will need.
During this time, it is essential for you to pay close attention to your diet and health in order to ensure your baby’s growth and development. However, by taking care of your body and its needs, you can also ensure that your wellbeing during this time remains optimal.
Pregnancy is known to be a difficult and exhausting time for many women, especially since it is known that women are known to feel fatigue more than men. From the nausea and morning sickness to the physical changes and increased fatigue, many women find pregnancy to be a challenging experience.
During the first trimester, women often experience extreme exhaustion and fatigue as their bodies adjust to the hormonal changes. This fatigue can be so severe that it is difficult for women to perform even the most basic tasks. Nausea and morning sickness can also be common during the first trimester, leading to further exhaustion as women struggle to keep food down. Women are having lots of changes inside their body during this period, including increase of hormone level and expansion of the uterus but it’s not too late to get the rest that you wanted during the first trimester so here are ways on how to sleep when pregnant.
The second trimester is usually a time of relative relief for women. Morning sickness often subsides and fatigue lessens but women may still experience exhaustion due to the physical demands of pregnancy. As the baby grows, women may experience shortness of breath, back pain, and increased fatigue. This can be especially difficult if a woman is already suffering from exhaustion due to lack of sleep.
The third trimester is perhaps the most emotionally exhausting as the baby’s birth gets closer and reality sets in. As the due date approaches, women may feel overwhelmed by the restriction of their mobility from their physical changes. They may also be exhausted as they try to prepare for the arrival of their baby.
Pregnancy is a physically and emotionally demanding experience for many women. The exhaustion and fatigue that can accompany pregnancy can make it difficult for women to perform even the simplest of tasks. As such, it is important for women to get plenty of rest and to take care of themselves during this time. This includes maintaining an optimal level of nutrients for both themselves and their baby.
The following essential nutrients are important for both mother and baby during this time:
Folic acid is a B vitamin that is important for a baby’s proper development. It helps to form the neural tube, which will become the baby’s brain and spine. It is recommended that pregnant women take 400 to 800 micrograms (mcg) of folic acid each day, either from natural sources or from supplements. Natural sources include dark leafy greens (such as spinach, kale, and collard greens), legumes (such as beans, lentils, and peanuts), and fortified grains (such as bread and cereal).
Iron is an important mineral for pregnant women. It is necessary for the development of the baby’s red blood cells, which carry oxygen to the baby. It is recommended that pregnant women take 27 milligrams (mg) of iron each day. Natural sources include lean red meat, poultry, fish, eggs, legumes, and fortified grains.
Calcium is important for the development of the baby’s bones and teeth, so much so that your body is more efficient at absorbing the nutrient during pregnancy. It is recommended that pregnant women take 1000 mg of calcium each day. Natural sources include dairy products (such as milk, yoghurt, and cheese), dark leafy greens (such as kale, collard greens, and spinach), fortified grains (such as bread and cereal), and nuts.
Vitamin D is essential for the development of the baby’s bones and teeth. It is recommended that pregnant women take 600 IU (international units) of vitamin D each day. Natural sources include fatty fish (such as salmon and tuna), eggs, and fortified milk and orange juice. Sun exposure is also a good source of vitamin D, but pregnant women should be sure to wear sunscreen to protect their skin.
Omega-3 Fatty Acids
Omega-3 fatty acids are important for the development of the baby’s nervous system and vision. It is recommended that pregnant women take at least 500 milligrams (mg) of omega-3 fatty acids each day. Natural sources include fatty fish (such as salmon, mackerel, and sardines), flaxseed, and walnuts.
If you do not get enough of these essential nutrients, you can also opt to use supplements in order to reach the necessary levels. There are a broad range of supplements on special at Chemist Warehouse dedicated to helping women remain healthy and active throughout their pregnancy, while also supporting their baby’s development.
Overall, it is essential for you to pay attention to your diet and health in order to ensure your baby’s growth and development remains consistent throughout the pregnancy. Folic acid, iron, calcium, vitamin D, and omega-3 fatty acids are key nutrients for both mother and baby during this time. If you feel like you are not getting enough of these nutrients, you can look into supplements as a helping hand during your pregnancy.
Monica Costa founded London Mums in September 2006 after her son Diego’s birth together with a group of mothers who felt the need of meeting up regularly to share the challenges and joys of motherhood in metropolitan and multicultural London. London Mums is the FREE and independent peer support group for mums and mumpreneurs based in London https://londonmumsmagazine.com and you can connect on Twitter @londonmums