As mothers tend to sacrifice during their lives to meet their children’s needs, a mother’s body will give
up its own essential nutrients to provide health and growth for her developing baby. Unfortunately,
the Standard American Diet (S.A.D.) is often so nutritionally deficient that even this sacrifice does not
guarantee adequate nutrition for the unborn baby.
1. Zinc
Inadequate zinc is the most common and problematic deficiency during pregnancy. Zinc is critical for two reasons: proper growth and for developing a healthy immune system for the baby.
2. Folic Acid
Getting enough folic acid is critical both before and during pregnancy to help assure proper growth and to prevent birth defects.
3. Magnesium
Magnesium deficiency is routine in the American diet and can increase the possibility of high blood pressure and seizures during pregnancy, a condition known as eclampsia. To prevent this deficiency, take 200 milligrams of magnesium in the glycinate form daily.
4. B Vitamins
These are critical for energy, mental clarity and to prevent depression. B vitamins have also been found to improve pregnancy-related complications such as gestational diabetes. Taking 200 milligrams a day of vitamin B6 can improve the health of those women suffering from this form of diabetes.
5. Fish Oils
The human brain is made predominantly of DHA, an essential fatty acid found in fish oils. Perhaps this is why there is an old wives’ tale about fish being brain food. Regardless, DHA deficiency is very common and it is critical that pregnant women get adequate fish oils so that their baby can develop healthy and optimal brain tissue.
6. Calcium
Ideally, pregnant women should ingest 1,500 milligrams of calcium per day. It is best to take this at night (it helps with sleep) in the liquid, powdered or chewable form.
7. Iron
Approximately 18 to 36 milligrams of iron per day can be helpful. Interestingly, iron deficiency can sometimes cause infertility.
8. Water
Be sure to drink plenty of water. When pregnant, blood volume can increase about 30 percent and it is easy to become dehydrated.
9. Check Your Thyroid
Millions of women suffer from an underactive metabolism, also known as hypothyroidism, which often goes undiagnosed. This results in fatigue, weight gain and simply feeling like you’ve run out of gas. Hypothyroidism accounts for more than 6 percent of miscarriages and can be cause for learning disabilities in the child.
10. Things for Pregnant Women to Avoid
A few cautions for pregnant women: avoid taking more than 8,000 units of vitamin A per day. And don’t partake in anything that can raise your body temperature too high (hot tubs, saunas or steam rooms).
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