7 Important Pregnancy Nutrients And Pregnancy Recipes

Written by TsangShireen


Posted on August 03 2022

In addition to increased energy requirements, minerals and vitamins also play a vital role in maintaining normal cell function and are an integral part of the baby's development.

So what nutrients are needed during pregnancy and breastfeeding? How do you know the timing and dosage? We have compiled a list of nutrients that need to be supplemented during pregnancy for your benefit.

Table of content:

  • Introduction to Nutrients during Pregnancy
  • Monthly nutrition requirements during pregnancy

Introduction to Nutrients during Pregnancy

Some pregnant women may choose to focus on only one food or health supplement for weight control purposes out of concern for postpartum body recovery. Such an approach is dangerous. It is important to know that no natural food can contain all the nutrients needed by the body, especially during pregnancy, a full range of nutritional supplements and a reasonable mix of various foods can meet the needs of pregnant women and the fetus.

Let's learn to eat properly and keep a relaxed emotional state to welcome the birth of our child together. Before the birth of the baby, we can go to the website of wholesale kids clothes to buy the necessary clothes.

1. Iron

Iron deficiency during pregnancy may lead to an increased risk of low birth weight, preterm birth and perinatal death, so additional iron supplementation should be taken during pregnancy. There are also data showing a link between anemia and postpartum depression.

When the body is depleted of iron, it is difficult to replenish enough iron through the normal diet , and oral iron supplements can be supplemented. Oral iron supplements are a cost-effective and safe way to supplement iron. For pregnant women who are not suitable for oral iron or for those with severe iron deficiency, intravenous iron drips should be included in the treatment consideration. 

Pregnant women with anemia should be supplemented with elemental iron 100-200 mg/d , and hemoglobin (Hb) should be rechecked after 2 weeks of treatment. By 2 weeks , Hb levels increase by 10 g/L and by 3-4 weeks, Hb increases by 20 g/L. If serum ferritin is <30 μg/L, elemental iron 60 mg/d should be ingested and efficacy assessed after 8 weeks of treatment. 

Food may inhibit the absorption and utilization of iron by the intestine, so supplementation should be done as close to meals as possible. An interval of one hour or more between meals and with VC may improve the efficiency of iron utilization.

2. Folic acid

It is well known that a deficiency of folic acid may lead to an increased risk of miscarriage, preterm birth, stillbirth, megaloblastic anemia, preeclampsia and other disorders. 

Folic acid supplementation of 0.4 mg or 0.8 mg daily is recommended for pregnant women in general, starting from the preparation period or 3 months before conception and up to 3 months of pregnancy.

Pregnant women with a diagnosis of hyperhomocysteinemia, a family history of NTDs, etc., are especially advised to follow their doctor's recommendations and take additional folic acid supplements.

3. Calcium

Pregnant women need more calcium than the general population. Calcium can be transported from the placenta to the fetus or back to the mother. When a pregnant woman is deficient in calcium, she uses calcium from her bones to increase her blood calcium concentration as a way to provide fetal bone development for use. Pregnant women with low blood calcium may suffer from osteoporosis, low back pain, gastrocnemius muscle spasms and other effects.

For pregnant women, the recommended daily dose of calcium varies depending on the stage of pregnancy. 800mg daily in early pregnancy (before 14 weeks); 1000mg daily in mid to late pregnancy; 1000mg daily during lactation.

For women with low calcium intake and at high risk of pregnancy such as hypertension, supplementation of 1000-1500mg daily is recommended. Pregnant women with twins should supplement 1000-1500mg daily.

4. Vitamin E

Vitamin E is essential to the reproductive process and is also known as a tocopherol. Vitamin E deficiency can lead to miscarriage, premature birth, pre-eclampsia and fetal growth restriction. 

It is recommended to maintain a daily intake of 12-15 mg of vitamin E during pregnancy, and, instead of taking vitamin remedies, simply pay attention to vitamin E supplementation in your daily diet. The main sources of vitamin E reference: cereals, legumes, nuts, etc. If for special physical reasons you have to supplement with medication, be sure to take it under the guidance of your doctor.

5. Vitamin D

Vitamin D can alter the rate of calcium absorption and thus improve a person's blood calcium levels, so vitamin D should be supplemented in appropriate amounts to promote efficient calcium absorption and utilization. 

The recommended intake of vitamin D for pregnant or lactating women is 400 IU per day, with a tolerable maximum intake of 2000 IU per day. Pregnant women who are vegetarians, dark-skinned, or at high latitudes may require more vitamin D supplementation. 

In addition, vitamin D supplementation should be in moderation. A daily intake of up to 800 IU of vitamin D is the normal range, but a single daily intake of more than 5000 IU may result in vitamin D toxicity, such as nausea, vomiting, headache, drowsiness, weakness, and irregular heart rhythm.

6. Vitamin A

Vitamin A may reduce the risk of maternal night blindness.

The WHO Guidelines for Vitamin A Supplementation in Pregnant Women recommend supplementation with up to 10,000 IU of vitamin A daily or 25,000 IU of vitamin A weekly until delivery for pregnant women or in areas where the prevalence of night blindness in children 24-59 months of age is 5% and higher.

7. DHA

DHA is an important component of cell membranes, rich in the brain and retina, and its deficiency can affect cell membrane stability and neurotransmitter transmission. Maintaining appropriate levels of DHA in the body is beneficial for improving pregnancy outcomes, early infant neurological and visual development, as well as improving postpartum depression and infant immune function and sleep patterns.

The main source of DHA is fat-rich marine fish, and egg yolk is also high in DHA and easily available.

It is recommended that pregnant women consume at least 200mg of DHA daily.

Monthly nutrition requirements during pregnancy

Pregnancy is a hard thing for every woman. Not only that, but various pregnancy reactions can make it more difficult. We need to be prepared for all the difficulties that arise during pregnancy, such as gathering and learning about pregnancy, buying wholesale motherhood maternity clothing, etc.

1st month
Nutritional supplement:Folic acid, effective in preventing neural tube defects in the fetus
Food: Drink 200-400ml of milk daily to ensure the intake of calcium and other minerals
Recommended: spinach, kiwi, peaches, milk
Note: Raw food is not allowed. Uncooked raw food may contain parasites and bacteria that can affect the development of the fetus.

2nd month
Nutritional supplements: protein and vitamin c, promote the development of the fetal brain, enhance the pregnant women themselves
Food: Dried fruits, legumes, high quality protein
Recommended: tomatoes, grapes, walnuts, beef, soy products
Note: Do not eat pickled products, not only is it not nutritious and high in carcinogenic substances nitrite, which is not beneficial to the health of the mother and fetus

3rd month
Nutritional supplements: vitamin A, magnesium, to promote the development of fetal muscle and bone
Food: Green leafy vegetables, nuts, legumes, DHA
Recommended: cherries, apples, fish, nuts, green leafy vegetables

4th month
Nutritional supplement:Zinc, promote the metabolism of human cells and prevent the baby's organs from developing poorly
Food: Foods rich in zinc include oysters, liver, red scallops, etc.
Recommended: scallops, beef, pine nuts

5th month
Nutritional supplements:Calcium, promote the development of fetal muscles and teeth
Food: Dairy products, meat, nuts
Recommended: eggs, milk, tofu, black beans
Note: Do not take too much calcium. 800 mg of calcium is required daily in early pregnancy. The daily calcium requirement in early pregnancy is 800 mg, but increases to 1,100 mg in the middle and late pregnancy, with reasonable intake from daily food.

6th month
Nutritional supplements: iron, prevention of iron deficiency anemia in pregnant mothers and fetuses, premature birth
The emergence of preterm labor.
Food: Lean meat, egg yolk, fruits and vegetables, etc.
Recommended: pork, cherries

7th month
Nutritional supplements: DHA, ensure the normal development of fetal brain and retina
Food: Dairy products, meat, nuts
Recommended: peanuts, fish, kelp, oil

8th month
Nutritional supplements: Carbohydrates, maintain the caloric needs of the mother and fetus
Food: ensure calories, increase the intake of staple foods
Recommended: noodles, sweet potatoes, mixed grains
Note: During late pregnancy, you need to eat 300-400 grams of staple foods per day. But avoid excessive obesity, which can lead to gestational diabetes, hypertension, etc.

9th month
Nutritional supplement: dietary fiber, promote intestinal peristalsis, relieve constipation
Food: vegetables and fruits rich in dietary fiber
Recommended: potatoes, pumpkin, leeks

10th month
Nutritional supplements: protein, carbohydrates, and sufficient energy to prepare for delivery
Food: ensure calories, increase the intake of staple foods
Recommended: corn, potatoes



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