DIY Prenatal Care

Vitamins and Minerals for Pregnancy

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Approximately 20 to 30% of pregnant women have a vitamin and mineral deficiency. Without prophylaxis (i.e. supplementation), roughly 75% of pregnant women would be deficient in at least one vitamin. - Multiplebirthscanada.org

Author: Dr Ainiyah Azmi MD

The balance of hormones, vitamins and minerals has to be just right in both males and females for conception to occur and for pregnancy to proceed. If your body has excess nutrients or is depleted of nutrients then it can throw your body off balance and disrupt your fertility and the pregnancy process.

When you choose whole foods for your diet, you are maximizing your nutrition intake with every bite. Whole food simply refers to food that is in its natural state. A box of cereal, loaf of bread or bag of candy are not whole foods for example, because they contain many ingredients that are processed to form something that in no way resembles anything in its natural state. Whole foods include fruits, fresh vegetables, unrefined grains, beans, nuts, seeds, eggs, and small whole fish. It’s important to make sure you’re choosing healthy whole foods that have an abundant supply of each of the following vitamins and minerals:

B Vitamins
B-complex vitamins need to be replenished all the time, as they are water soluble and passed out of the body with urination. Vitamins B6 and B12 are particularly important for fertility and hormonal function. Fortified cereals, fortified soy-based meat substitutes, baked potatoes with skin, bananas, light-meat chicken and turkey, eggs, and spinach are all great sources of B6 and beef, clams, mussels, crabs, salmon, poultry, soybeans, and fortified foods have healthy amounts of B12.

Folic Acid
Folic Acid, also known as folate, is essential for the production of genetic material in conjunction with vitamin B12. The body cannot store Folic Acid so it must be replenished regularly. It is found naturally in dark green leafy vegetables, apricots, avocados, carrots, egg yolks, liver, melons, whole grains, and yeasts.

Zinc
Zinc is an essential component of genetic material and plays an important role in the fertility of men (affecting sperm count) and women. Zinc is vital to healthy cell division, so healthy zinc levels are essential for fertility and during pregnancy. Zinc occurs naturally in oats, rye, almonds, pumpkin seeds and peas.

Essential Fatty Acids
Essential Fatty Acids (EFA’s) work on every system of the body and are essential for healthy hormone production. EFA’s can prevent blood from clotting inappropriately which can be helpful to women who have suffered from recurrent miscarriages (if clotting was an issue) during
pregnancy. They are primarily found in fish oils, flax oils and seeds and walnuts.

Vitamin E
Vitamin E is an antioxidant. Low vitamin E levels can be a cause for subfertility in men and women. It is important to consume plenty of vitamin E if you are planning a pregnancy. Vitamin E is found in wheat germ cereal, sunflower seeds, dark green leafy vegetables, nuts, brown rice, eggs, milk, organ meats, soy beans and sweet potatoes and almonds. Tip: Throw out your peanut butter and use almond butter instead or sprinkle wheat germ on your cereal and salads every day.

Vitamin C
Vitamin C is an antioxidant, helpful to sperm production and may play a role in healthy ovulation. Vitamin C is essential to the normal healthy functioning of many systems in the human body during pregnancy. Excellent sources include black currants, raw red peppers, guavas and citrus fruits such as oranges and grapefruits. Other good sources include strawberries, organic kiwifruit, broccoli and Brussel sprouts.

“Marginal deficiencies of zinc during pregnancy can result in spontaneous abortion, pregnancy related toxemia, premature or extended delivery, and prolonged labor. Certain birth defects are also related to minor zinc deficiencies. Zinc is highly involved in all phases of growth of the fetus, stabilizes the genetic code in each cell so that growth goes as planned, and is a component of insulin which helps regulate the glucose needed by baby, and much more. The daily requirement for zinc during pregnancy is 15 milligrams.” - Parenting.ivillage.com

Iron
Iron aids in the production of red blood cells and carries oxygen around our bodies. The body can lose iron through menstruation, pregnancy, childbirth or blood loss (including blood donation). Leafy green vegetables, beans, shellfish, red meat, poultry, and soy food products are all good sources of iron.

Vitamin A
Vitamin A is an antioxidant essential at conception for the developing embryo in pregnancy. Natural sources include carrots, tomatoes, cabbage, and spinach. Be cautious using synthetic vitamin A during pregnancy because large amounts can be toxic to your fetus. Stick with food sources and food based prenatal vitamins. You can also double check the label of your prenatal to make sure your vitamin A is beta carotene which is safe and necessary for pregnancy.

Other vital food groups for pregnancy
Beans and legumes are good sources of protein, fiber, calcium, iron, thiamine, and niacin. Make a big batch of beans when you have time and freeze them in small containers. Be careful with canned varieties, as they’re usually higher in sodium and their nutritional value is a bit lower since they’re processed using high temperatures. Soybeans provide more protein than any other bean or legume, making them a staple for either the vegan or non-vegan. Soybeans are rich in many nutrients, including calcium and iron which is vital in pregnancy.

Include plenty of whole grains like brown rice, quinoa, millet, and oats as they’re a great source of fiber, minerals, protein and B complex vitamins. Buy the least processed grain types you can find, since many of the commercially prepared grains have had the nutritional and beneficial germ and bran removed. If you are gluten intolerant, that will not change with pregnancy. Many experts believe that humans are not designed to eat wheat. Stay away from anything that makes your body ill for maximum fertility, a healthy pregnancy and a healthy baby.

Dark green leafy vegetables like kale, collard greens, watercress, and spinach are especially important while pregnant or breastfeeding because they supply so many vitamins and minerals, including vitamins A and C, calcium, and iron. Dark leafy green vegetables also are rich in phytochemicals like beta carotene and lutein which protect against many forms of cancer.

Vegetables from the cabbage family such as broccoli, Brussels sprouts, and cabbage are wonderful sources of vitamin A, vitamin C, and calcium. They are also rich in phytochemicals that have anticancer properties. Dark green leafy vegetables and cabbage family vegetables provide important nutrients that help to promote a plentiful milk supply for your baby.

Nuts and seeds are good sources of fiber, protein, minerals, and essential fatty acids. Be sure to eat flaxseeds, pumpkin seeds, almonds and walnuts to get omega-3 fatty acids, which are important for baby’s brain and nervous system development as well as your own health during pregnancy. Nuts and seeds can be eaten raw or toasted, and work great in a salad made of dark leafy green vegetables.

Lastly, it’s important to drink plenty of water, and make sure you’re getting plenty of rest during pregnancy. A well-hydrated, well-rested body recovers more quickly, and ready to take on the challenges that life with a newborn baby brings with it.

Pregnancy is a wonderful time in your life. It can also be very taxing and exhausting for your body, mind and spirit at times. But by nourishing your body with these great superfoods, you’ll be energized, strong, and sharp, and ready to welcome your pending bundle of joy healthy and happy.

Sheryl’s comment:
It is difficult to get all the necessary nutrients your body needs when you are not pregnant. It is clearly more important to build up and maintain proper nutritional stores while pregnant for healthy fetal development and just as importantly, to prevent an unnecessary drain on you as your baby takes what it needs from your body.

The safest way to build and maintain nutritional stores is to start a hardcore nutritional plan at least three months prior to conception and throughout breastfeeding. Try to avoid toxins, stress, lack of sleep and other nutrient draining activities. Make sure to include:

• At least one dark green leafy salad a day topped with oil (flax or walnut), vinegar, nuts, seeds and berries
• A food based prenatal vitamin
• A daily superfood supplement that includes seaweeds, grasses, algaes, probiotics and digestive enzymes
• Nettle and Red Raspberry tea
• Tons of filtered water (preferably reverse osmosis)
• Eat a huge plate of steamed veggies every single day
• Eat fruit, melons or berries every morning

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