Pregnancy is a special period in life with a lot of body changes. In general, pregnant women should eat a balanced and varied diet, but certain nutrients are particularly important to get enough energy and nutrition. Folic acid, vitamin D, calcium, iron, and iodine are all beneficial nutrients for a pregnant body.
A new life is created inside the womb and therefore it is of course especially important that the mother gets enough nutrition. Even during breastfeeding, keeping an eye on the nutritional intake is good. Folic acid or folate – for pregnant women
You who are or are planning to become pregnant should, above all, review your intake of folate or folic acid. These are different forms of the same vital B vitamin which is needed, among other things, for the development of the fetus and to reduce the risk of anemia in the mother. The vitamin can also reduce the risk of the fetus suffering a spinal cord fracture. The recommendation is folic acid tablets with 400 micrograms every day from a few months before pregnancy until the twelfth week of pregnancy.
Folate is the natural form of the vitamin found in food while folic acid is the man-made form found in dietary supplements.
After that, it is still important to get the vitamin from the diet, for example by eating the following foods:
Legumes
Green leafy vegetables
Cabbage
Whole grain products
Berries
Vitamin D
Both mother and fetus need vitamin D to maintain healthy bones. It is also an important nutrient for the body’s tissues and immune system. Vitamin D is mostly from the sun.
Studies also show that vitamin D can reduce the risk of giving birth prematurely, and there is also scientific evidence that vitamin D plays an important role in fetal development.
You can get vitamin D from your diet, for example from fatty fish, mushrooms and fortified dairy products. Sunlight is another natural source of vitamin D, so you should spend at least half an hour a day outside.
Vitamin D deficiency and mental illnes
Calcium
When you are breastfeeding, you should pay particular attention to your calcium intake. In connection with breastfeeding, your calcium levels decrease. Therefore, you may need to increase the intake from the diet or with the help of supplements.
Calcium is important for teeth and bones and is found naturally in yogurt, cheese, milk, tofu, nuts, fish and green leafy vegetables.
Iron
Iron is an important nutrient for women, especially during pregnancy. It is a nutrient that is above all important for the ability to absorb oxygen and the development of the fetus.
Many women need to take iron supplements during pregnancy to meet the need. Iron supplements can be advantageously taken together with vitamin C, for example an orange or orange juice. In this way, it becomes easier for the body to absorb the iron.
Iron is also found naturally in, for example, meat, liver pate, fish, eggs, lentils, beans and whole grain products.
Iodine
Iodine is important for fetal development of the nervous system as well as for the thyroid gland. Salt, fish, shellfish and seaweed are all good sources of iodine. However, pregnant and breastfeeding women should be careful with the intake of seaweed products.
While it is important to get enough iodine, it is just as important not to exceed the recommended dosage of 250 micrograms from supplements.
Remember to always consult your midwife before you start taking different supplements when you are pregnant or breastfeeding. In this way, you can feel sure that you are getting the right nutrition in the right amount.
Pregnancy is a special period in life with a lot of body changes. In general, pregnant women should eat a balanced and varied diet, but certain nutrients are particularly important to get enough energy and nutrition. Folic acid, vitamin D, calcium, iron, and iodine are all beneficial nutrients for a pregnant body.
A new life is created inside the womb and therefore it is of course especially important that the mother gets enough nutrition. Even during breastfeeding, keeping an eye on the nutritional intake is good. Folic acid or folate – for pregnant women
You who are or are planning to become pregnant should, above all, review your intake of folate or folic acid. These are different forms of the same vital B vitamin which is needed, among other things, for the development of the fetus and to reduce the risk of anemia in the mother. The vitamin can also reduce the risk of the fetus suffering a spinal cord fracture. The recommendation is folic acid tablets with 400 micrograms every day from a few months before pregnancy until the twelfth week of pregnancy.
Folate is the natural form of the vitamin found in food while folic acid is the man-made form found in dietary supplements.
After that, it is still important to get the vitamin from the diet, for example by eating the following foods:
Legumes
Green leafy vegetables
Cabbage
Whole grain products
Berries
Vitamin D
Both mother and fetus need vitamin D to maintain healthy bones. It is also an important nutrient for the body’s tissues and immune system. Vitamin D is mostly from the sun.
Studies also show that vitamin D can reduce the risk of giving birth prematurely, and there is also scientific evidence that vitamin D plays an important role in fetal development.
You can get vitamin D from your diet, for example from fatty fish, mushrooms and fortified dairy products. Sunlight is another natural source of vitamin D, so you should spend at least half an hour a day outside.
Calcium
When you are breastfeeding, you should pay particular attention to your calcium intake. In connection with breastfeeding, your calcium levels decrease. Therefore, you may need to increase the intake from the diet or with the help of supplements.
Calcium is important for teeth and bones and is found naturally in yogurt, cheese, milk, tofu, nuts, fish and green leafy vegetables.
Iron
Iron is an important nutrient for women, especially during pregnancy. It is a nutrient that is above all important for the ability to absorb oxygen and the development of the fetus.
Many women need to take iron supplements during pregnancy to meet the need. Iron supplements can be advantageously taken together with vitamin C, for example an orange or orange juice. In this way, it becomes easier for the body to absorb the iron.
Iron is also found naturally in, for example, meat, liver pate, fish, eggs, lentils, beans and whole grain products.
Iodine
Iodine is important for fetal development of the nervous system as well as for the thyroid gland. Salt, fish, shellfish and seaweed are all good sources of iodine. However, pregnant and breastfeeding women should be careful with the intake of seaweed products.
While it is important to get enough iodine, it is just as important not to exceed the recommended dosage of 250 micrograms from supplements.
Remember to always consult your midwife before you start taking different supplements when you are pregnant or breastfeeding. In this way, you can feel sure that you are getting the right nutrition in the right amount.