Nutritional Needs During Pregnancy - Part 2

In Part 1 of this article, I discussed the macronutrients (carbohydrates, fats and proteins) required during pregnancy. In Part 2 of this article, I will describe the micronutrients which are essential during pregnancy. These micronutrients include the various vitamins and minerals, and are critical for the healthy growth of the fetus. The micronutrients required during pregnancy are:

1. Calcium - Calcium is required for the formation of bones, teeth and nerves in the fetus. The pregnant women thus requires more calcium that usual to meet the increased demands from the fetus. The recommended amount is 1300-1500 mg/day during pregnancy. The sources of calcium are the dairy products (milk, cheese, creams, yogurt) and the green leafy vegetables (spinach, cabbage etc.). Calcium supplements are also recommended by the doctors to meet the needs of both the mother and the growing fetus.
   
2. Iron - The formation of red blood cells and baby’s iron stores requires increased amounts of iron in pregnant women's diet. Also, iron is required for the increase in blood volume in the female body necessary to support the baby during pregnancy. The iron requirements increase to about 30 mg/day during pregnancy . The sources of iron are the green leafy vegetables (spinach, broccoli, brussels sprouts), beans (black beans, red beans), nuts, oatmeal, and soy products (tofu, soy milk). Fish such as tuna, salmon are also rich in iron, but must be consumed in limited amounts.
   
3. Vitamin A - Vitamin A is required for the formation of the baby’s skin, bones and good eyesight. The sources of vitamin A in the diet are spinach, most of the yellow and orange coloured foods such as carrots, pumpkin, oranges, cantaloupe, egg yolk, peaches, mangoes, dried apricots, and sweet potato. Such foods must be consumed as a part of daily diet.
   
4. Vitamin B6 - A major function of this vitamin is to aid in the metabolism of carbohydrates, fats and proteins in the body. This vitamin along with iron also helps the formation of the red blood cells in the fetus. The dietary sources rich in vitamin B6 are cereal, wheat germ, chicken, fish (salmon), wheat bran, bell peppers, potatoes, spinach, nuts (peanuts, hazelnuts, cashew). It is important to have these foods in daily diet to meet the body's needs of vitamin B6.
   
5. Vitamin B12 - This vitamin is required for the maintenance of a healthy nervous system. It is also required for the formation of DNA, which is the building block of all the cells in our body. The foods rich in this vitamin are mostly the non-vegetarian sources such as chicken, red meat, beef, fish (salmon), and eggs. It is also present in dairy products such as milk and cheese. The vegetarian sources are very few such as fortified cereal, and fortified bread.
   
6. Vitamin B9 (Folic acid) - It is required for the blood formation and protein formation in the body. The various enzymes need this vitamin for their activity, and therefore, it should be consumed in sufficient amounts during pregnancy. The requirement is about 0.4 mg/day during pregnancy. The folic acid also prevents birth defects and reduces the risk of preterm labour. The sources of folic acid in the diet are the green leafy vegetables (asparagus, spinach), eggs, peas, cow peas, tomato juice, orange juice, nuts (peanuts), lettuce, and wheat germ. Some cereals are also fortified with this vitamin to increase the availability in diet.
   
7. Vitamin C - The vitamin C is required for the healthy gums in the baby. It also helps in iron absorption in the body. The recommended amount of vitamin C is 400 mg/day during pregnancy. The foods rich in vitamin C are the citrus fruits (oranges, lemons), papaya, mangoes, broccoli, tomatoes, bell pepper, kiwi, and potato.
   
8. Vitamin D - The vitamin D in the mother’s body is required for maintaining the calcium absorption. Vitamin D helps in maintaining the calcium stores of bones and muscles for mother and the fetus. This vitamin also helps in mineralization of bones. Therefore, the mother should receive adequate vitamin D. Exposure to sun for about 10 to 15 minutes gives enough vitamin D to the body. The dietary sources of vitamin D are few such as the fortified milk, fortified cereals, eggs, cheese, and fish (sardines, cod).
   

In addition, pregnant women must limit caffeine to 300 mg/day. This equates to 2 cups (8 ounces each) of coffee, 3 cups (8 ounces each) of tea, and 2 glasses (12 ounces each) of soda. The amount of caffeine in chocolate is equal to ¼ cup of coffee, and must taken accordingly. Pregnant women must also avoid alcohol and smoking as it can be harmful to the baby.