Essential Vitamins & Minerals during Pregnancy During pregnancy, eating healthily is very important to suffice the nutritional needs of the developing baby and also the mother. However, this doesn’t mean that pregnant women require ‘eating for two’ – it is the quality of the diet that is important, not the quantity of food intake. Taking a variety of foods is usually sufficient to meet the nutritional requirements of both mother and baby. Special attention should be given to several nutrients: Calcium – Even though a developing baby requires a lot of calcium, the physiological changes that occur during pregnancy help protect the mother’s bones, without requiring the need for additional calcium from the diet during pregnancy. However, pregnant women should include two serves of dairy products every day. Good sources of calcium include milk, cheese, yoghurt and fish with edible bones (for example, salmon and sardines).
Folic acid (folate) – Additional folic acid is required for the growth and development of news cells. It has been reported that there is an increased risk of neural tube defects in the unborn baby due to insufficient folic acid at the time of conception and in the first trimester of gestation. Sources of folate include a variety of vegetables and fruits as well as legumes, nuts, yeast extracts such as Vegemite and fortified foods such as bread and some breakfast cereals. Iron – Iron requirements drastically increase during pregnancy as the volume of maternal blood increases and also baby’s blood system is developing. Anaemia is very common during pregnancy as a result of Iron deficiency. Sources of iron include legumes, nuts, whole grain breads and cereals and green leafy vegetables, but for good iron absorption, simultaneously consuming foods rich in Vitamin C is important. Iron supplements are prescribed to meet sufficient requirement. Zinc – Zinc is required for healthy maintenance of cells. Iron supplements are found to