Nutritional Information For Pregnancy – Part II (Other Nutrients)

A woman’s body goes through a number of changes when she is pregnant so a lot is happening that sometimes require a certain amount of one vitamins or nutrient and a certain amount of another essential nutrient or vitamin so we thought we should provide you a general knowledge on what essential nutrients are required during pregnancy.

NOTE: You might still require a certain dose of some supplements so always discuss with your consultant first and don’t take decisions on your own.

Here is a continued list of other essential nutrients that a body would need during pregnancy period:

NO.1

BODY REQUIRES: IRON
WHY: Because it gets depleted during pregnancy
CONSEQUENCES: If there is iron deficiency in early days of pregnancy it can lead to premature birth or low birth weight
AVERAGE REQUIREMENT: 22 mg/day
PREGNANCY REQUIREMENT: 27 mg/day
FOODS: Mix of animal & plant foods

NO.2

BODY REQUIRES: ZINC
WHY: Maintains structural integrity of proteins, regulate gene expression
CONSEQUENCES OF DEFECIENCY: Slow cell growth
AVERAGE REQUIREMENT: 9 mg/day
PREGNANCY REQUIREMENT: 11 mg / day
FOODS: Lean meat, whole grain cereals, milk, seafood, legumes and nuts

NO.3

BODY REQUIRES: IODINE
WHY: For production of thyroid hormone to regulate body temperature, metabolic rate, blood cell production, growth, reproduction, nerve and muscle function
CONSEQUENCES OF DEFECIENCY: Learning difficulties and lack of development of motor skills and hearing
AVERAGE REQUIREMENT:
PREGNANCY REQUIREMENT: 220µg/ day
FOODS: Seafood

NO.4

BODY REQUIRES: Calcium
WHY: Vital for making your baby’s bones and teeth
CONSEQUENCES OF DEFECIENCY: Weaker teeth and bones leading to rickets
AVERAGE REQUIREMENT:
PREGNANCY REQUIREMENT:
FOODS:Breakfast cereals, dry fruit, green leafy vegetables and sardines

NO.5

BODY REQUIRES: Fibre and Fluids
WHY: To prevent constipation
CONSEQUENCES OF DEFECIENCY: Extreme constipation that can have serious implications if not treated
AVERAGE REQUIREMENT:
PREGNANCY REQUIREMENT:
FOODS: Wolegrain breads and cereal products, legumes, nuts, vegetables and fruit

NO.6

BODY REQUIRES: Vegetarian, vegan and special diets
WHY: To receive essential nutrients from vegetables
CONSEQUENCES OF DEFICIENCY: Lack of nutritional deficiency of some essential nutrients
WARNING:Consult your gynecologist if you are a vegan or religiously follow a certain type of diet to find out if it is suitable during pregnancy and if it is providing enough nutrients to the body
AVERAGE REQUIREMENT: Subject to individual variation
PREGNANCY REQUIREMENT: Subject to individual variation
FOODS: Vegetables or as per other diets you follow (after consulting with your midwife)