Vitamins, Minerals and Healthy Eating for Expectant Mums

by Felicity Ward

Eating well during your pregnancy is vital to give your baby the best start in life. Many mums-to-be get confused with all the rules but there are some vital vitamins and minerals that you definitely need to take into consideration during your pregnancy.

Here’s a quick guide to what you should be including in your diet for a healthy and happy baby.

Folic Acid

Pretty well known, but it’s a biggie! Why? Because it can help prevent birth defects like spina bifida. You should aim to take a 400microgram tablet each day until you are 12 weeks pregnant. Eating foods like green, leafy vegetables and brown rice will also up your intake of folic acid. If you have previously had a baby affected by spina bifida, you have diabetes, epilepsy or coeliac disease then you will need to take more folic acid – speak to your GP or midwife about this.

Iron

A lack of iron can cause tiredness and anaemia. Up your intake of iron by eating lean meat, nuts, green leafy vegetables like spinach, and lean meat. Your doctor should monitor your iron levels and may advise you to take a supplement to help boost your iron levels.

Calcium

This is another of the more well-known things to keep on top of while you’re pregnant. Calcium is important for bones and teeth, but you also need to make sure you get enough otherwise the baby will start absorbing yours which can lead to bone problems. Dairy products, sardines, breakfast cereals, dried fruit, tofu, almonds, green leafy vegetables such as kale and watercress are all good sources of calcium.

Vitamin C

Vitamin C is important because it helps the absorption of iron from your food. Good sources of Vitamin C include citrus fruit like oranges, tomatoes, broccoli, peppers, potatoes, blackcurrants and some pure fruit juices. If you’re eating a meal that’s rich in iron it can be a good idea to accompany it with a glass of orange juice for maximum effect.

Vitamin D

Vitamin D is an important vitamin to take whilst pregnant because not only is it important for healthy bones but you also need to make sure that your baby has enough in the first few months, as a lack of Vitamin D can cause softening of the bones. Vitamin D can be absorbed from sunlight, but in the UK we certainly don’t get enough of that so look to oily fish such as salmon, mackerel or sardines, fish liver oil, liver, eggs and cereals.

If you’re looking for any of the above supplements, then visit https://www.hollandandbarrett.com where they stock a wide range of vitamins and minerals online.

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This article is intended for informational purposes only, and should not replace the advice of a qualified nutritionist or physician.

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