Good nutrition is essential for well-being throughout your whole life, but during pregnancy it plays a specific and vital role in every aspect of your baby’s development. By eating a varied, whole and real food diet you’re on track to giving your baby a healthy start in life. 

But did you know, different nutrients are required throughout the various stages of pregnancy in order for your baby to thrive?

As your baby develops with each trimester, so does the importance of certain vitamins and minerals. 

For example, during early pregnancy, folate is vital for the healthy development of your baby’s spine. During the second trimester vitamin D supports the development of the skeleton. And during the third trimester it’s important to build up stores of iron in preparation for labour. 

Let’s look at each of these three key nutrients in detail to help you understand the specific role they play in your health and wellbeing and your baby’s optimal growth and development. Let’s also explore the food sources for folic acid, vitamin D and iron.

Folate (Vitamin B9)

Why you need it

Vitamin B9 is one of the most crucial B vitamins during pregnancy. It’s needed for the production of DNA in the developing baby’s cells. And critical to baby’s brain and spinal cord development. 

Folate deficiency has been linked to neural tube defect (such as spina bifida), small for gestational age babies, and cleft lip and palate. A recent study also concluded healthy folate levels reduce the risk of antenatal depression in pregnant women. 

The recommended daily intake of folate during pregnancy is 600mcg, and 500mcg while breastfeeding.

Natural sources of folate 

Dark leafy greens are especially rich in folate. Other good food sources include lentils, chickpeas, peas, beans, broccoli, oranges. 

Vitamin D 

Why you need it

Vitamin D helps with the absorption of calcium and phosphorus for building healthy, strong bones for you and your baby. The second trimester is a crucial time for the development of your baby’s skeleton, so vitamin D and minerals such as calcium are especially important at this time. 

Vitamin D deficiency is common and during pregnancy puts you at higher risk of preeclampsia, developing gestational diabetes, and having a low birth weight infant. Conversely, adequate vitamin D is associated with lower susceptibility to antenatal and postnatal depression.

Consuming at least 15mcg / 600IU of vitamin D a day (and up to 50mcg / 2000IU a day) is recommended during pregnancy and breastfeeding. 

Natural sources of vitamin D 

As well as exposing your bare skin to sunlight on a regular basis, you can boost your vitamin D levels by eating organic eggs, liver, beef, sardines, mackerel, salmon, shiitake and oyster mushrooms. 

Iron 

Why you need it

Iron is needed for the healthy brain development of your baby and for building a healthy blood supply. In the third trimester, your iron stores need to be high in preparation for labour and because your baby will accumulate 2mg of iron a day to support its growth for the first six months after birth*. 

*At your baby’s birth, ask that the umbilical cord be clamped only once it’s stopped pulsing as this can also improve your baby’s storage of iron.

Natural source of iron 

Iron-rich foods include dark leafy greens, lentils, organic chicken thigh, grass-fed beef, pumpkin seeds, organic eggs, organic dried apricots.

Iron from animal sources is easier to absorb than iron from plants and pulses. The darker the meat, the more iron it contains. Also, vitamin C increases the absorption of iron from food. Eating foods rich in vitamin C (such as tomato, broccoli, capsicum) with iron-rich foods can boost your iron levels. 

The recommended daily intake of iron during pregnancy is 27mg.

What about all the other key nutrients?

What, when and how you eat during pregnancy is intricate and critical to your health and your baby’s healthy growth. 

For more insights about the key nutrients needed for a healthy pregnancy, download a copy of our FREE e-book. 

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