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During your pregnancy and also during preconception, it becomes very likely that you will find your are deficient in a selection of vitamins and minerals. Don't worry this is very common and you can choose to take supplements and also slightly alter you r diet to ensure that you're having sufficient amounts to give you and your baby a healthy start.
First of all, you may have already read one of my previous posts in regards to folic acid, this is incredibly important before and during pregnancy because it will contribute to maternal tissue growth and help with the prevention of developing a neural tube defect. You can speak to your GP or pharmacist to make sure you're taking a good quality supplement. You should be aiming for a supplement intake of 400mcg per day and add 300mcg from food intake daily also. You should take a Folic acid supplement from the time that contraception stops and up until at least your 12 week of pregnancy.
Foods that contain folic acid are; black eye beans, Brussel sprouts, beef, spring greens, spinach and soft grain breakfast cereal and breads.
Vitamin D, again you'll find a full blog post regarding the importance of Vitamin D. Did you know that up to 100% of women fail to consume sufficient amounts from diet? You should consume 10mcg per day as this will contribute to normal absorption of calcium. For more information about Vitamin D check out my previous post.
Foods that contain Vitamin D are; oily fish, eggs, full fat dairy and also don't forget the best form of vitamin D is sunlight, so take a daily stroll to help your health!
Iron, It is recommended that you consume 14.8mg per day as it contributes to the normal formation of red blood cells and haemoglobin, which transports oxygen in red blood cells. You could find yourself becoming anemic if deficient. This will affect both Mother and baby.
All meat contains iron and also chick peas, baked beans, eggs and dried fruit.
Calcium, very important for normality of teeth and bone health and 50% of women don't eat enough! It is recommended that you consume 700mg per day.
Foods containing the best source of calcium are milk, cheese, yoghurt, soya milk and almonds.
Iodine, to help normal production of thyroid hormones and function take 200mcg per day. Some foods containing iodine are fish, shellfish, eggs, milk and cheese.
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