Guide to a healthy pregnancy

Pregnancy is an exciting time. Your body will feel like it’s changing every day - and it is! You’ll be undergoing major physiological adaptations to accommodate a growing foetus.

For these changes to happen as they should - and for your baby to develop properly - your body requires a much higher amount of vitamins and minerals. Research has shown that a mum’s nutritional intake during pregnancy can play a significant role in your baby’s health, both during pregnancy and for the rest of his or her life.

The most important of these nutrients are folate, iron, magnesium, selenium, B-group vitamins, and vitamin D. You’ll also need to ramp up your intake of macronutrients such as protein and healthy Omega-3 fats.

This simple guide to a healthy pregnancy will explain why these nutrients are so important.

Protein during pregnancy

Protein is made up of amino acids, which are the building blocks of the body. Protein is needed for making structural components such as hair, skin, muscles, and ligaments. It also provides the enzymes and hormones needed for many biological functions. During pregnancy, your protein needs increase each trimester as your baby grows. Expecting mums should aim to include at least 70-100g of protein to their daily diet during pregnancy.

The best sources of protein include lean meats such as beef, chicken, and fish. Nuts, seeds, and tofu are also ideal. A good protein powder can help to top up your intake. 

Healthy fats during pregnancy

Pregnancy is a time when you and your growing baby need plenty of “good fats” - especially Omega-3 fats. Docosahexaenoic acid (DHA) is a type of Omega-3 fatty acid that plays a huge role in the development of the brain and retina. Your baby’s eyes begin to form during the first trimester, so this is the most important time to increase DHA intake.

The best food sources of Omega-3 fats include oily fish that are low in mercury, such as wild salmon, sardines, and tuna. However, it’s often easier and more effective to take a quality purified fish oil supplement made specifically for pregnancy, as it will contain higher levels of DHA. Healthy fats are a must during pregnancy.

Folate and other B-group vitamins

You’ve probably heard that women should take folic acid (folate) during pregnancy - and that’s absolutely right. Folate is crucial for the proper formation of the neural tube, which forms your baby’s brain and spinal cord. Increasing your intake of folate during pregnancy can help prevent serious birth defects of the baby’s brain and spine. The World Health Organisation recommends taking 0.4-0.8mg folate throughout pregnancy, ideally from two months prior to conception.

B vitamins play a major role in converting carbohydrates, protein and fat to energy.  Vitamin B6, B12 and folate work together in making genetic material (DNA), which is required by every cell in the body. Vitamin B12 is also important for the proper formation of the myelin sheath (the covering of nerves) and the formation of red blood cells.

Good sources of folate and other B vitamins include leafy greens (spinach and kale), broccoli, peas, and legumes.

Iron during pregnancy

Like folate, your body’s needs for iron during pregnancy are much greater. This is because your body is producing more red blood cells and transferring large amounts of iron to both the growing foetus and the placenta. Iron is also lost during birth, so you need plenty in reserve. Low iron in pregnancy is a common issue but there are many great sources of iron to choose from. Dietary iron can be obtained from animal sources such as lean beef, chicken, fish, eggs, and beans.

However, because it can be difficult to get all the iron your body needs from food, it’s a good idea to take an iron supplement like Blackmores Pregnancy Iron 30 Tablets. This one-a-day tablet contains a low-constipating form of iron that is easily absorbed by the body.

Iodine during pregnancy

Iodine is required for supporting the thyroid hormones which are involved in the development of the baby’s brain and nervous system. Thyroid hormone production increases during pregnancy, so it’s important to supplement your diet with extra iodine. This will help ensure that your baby’s brain, metabolism, heart rate, body temperature, and other major bodily functions develop properly.

Magnesium during pregnancy

This essential mineral assists with the proper function of the bones, muscles and nerves. It also supports fetal growth and can reduce the risk of pregnancy complications. For mums, magnesium helps to prevent muscle cramps and can help you sleep better at night.

Selenium during pregnancy

Selenium is both a mineral and an antioxidant. It helps protect cells against oxidative damage and infection. It’s also involved in making and activating thyroid hormones and supporting immune function which is why it is so important during pregnancy.

Vitamin D during pregnancy

Other important vitamins for pregnancy include Vitamin D which helps your body to absorb calcium. This is very important for your baby’s skeletal development in the womb. Taking extra vitamin D can help reduce the risk of rickets (weakening of the bones), and muscle diseases.

Support your nutritional needs during pregnancy with Elevit

With such a long list of vitamins, minerals, and other nutrients in front of you, you might be feeling a little overwhelmed! Many mums wonder how they can possibly manage to get the right amounts of everything they need each day.

The first place to start is with your diet. You are what you eat - and what you eat will also have an impact on your unborn baby. Aim to eat plenty of fresh, whole foods that are rich in vitamins, minerals, and amino acids such as leafy green vegetables, brightly-coloured fruits, and lean protein.

However, no matter how good your diet, food alone isn’t always enough to provide all of those important nutrients. That’s where Elevit multivitamins can come in handy.

Elevit Pregnancy Supplements is New Zealand’s leading pregnancy multivitamins. Elevit has a range of formulas, each designed specifically for the increased needs of a mum-to-be throughout conception, pregnancy, and breastfeeding. These comprehensive multivitamins help support the nutritional needs of the growing foetus and provide all of the most important micronutrients required for healthy development. Elevit contains the recommended amount of folic acid to reduce the risk of neural tube defects in the developing foetus, such as spina bifida. It also contains iodine, which is often lacking in the diet of pregnant women.

Taking Blackmores Pregnancy Iron and Elevit together is an ideal way to support your body’s needs during pregnancy - and ensure that both you and your baby are healthy and happy.