19 Mar 2013

The top four nutrients for pregnant women

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What are the most essential vitamins and minerals for the bun and the oven? Here’s what dietitian Natasha Murray says.

Pregnancy and preconception

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What are the most essential vitamins and minerals for the bun and the oven? Rosie Brogan spoke to dietitian Natasha Murray to find out.

Calcium, folate, iron and iodine are the most important nutrients to make sure you get enough of during pregnancy:

CALCIUM is important for building baby’s bones and teeth, and for keeping your own bones in top shape. Milk, cheese and yoghurt are good sources of calcium, and if you choose to drink soy or rice milk, pick one with added calcium.

FOLATE is a very important vitamin during pregnancy as it is used to develop baby’s spinal cord. Research shows that making sure pregnant mothers have enough folate reduces the risk of neural tube defects like spina bifida.

It is recommended that women take a folic acid supplement of 0.5 mg a day if they are planning to fall pregnant, and during the first three months of pregnancy. Good food sources of folate include green vegetables, fruit, legumes and breakfast cereals with added folate.

IRON is needed to make more red blood cells for both mum and baby; baby’s iron stores will last them for their first five to six months of life, so iron requirements are increased for women during pregnancy. It is recommended pregnant women have 27 mg of iron a day.

Lean red meat is the best source of iron, and chicken and fish are also good. The body easily uses the iron that these foods contain. Grains, legumes, nuts and vegetables also contain iron, but it is harder for the body to use.

Vitamin C helps the body use this type of iron, so include foods like tomatoes and capsicum with meals or have fruit for dessert.

Some women may need to take iron tablets while they are pregnant, which your doctor will recommend.

IODINE is used by the thyroid to make hormones and is vital for the normal development of the brain and nervous system before birth and in babies and young children.

In Australia we do not eat enough iodine (even though bread and salt have added iodine these days), so it is recommended that pregnant and breastfeeding mothers take a supplement of 150 µg/day – most pregnancy and breastfeeding multivitamins will include this.

You still need to eat foods that are a good source of iodine, too: go for seafood, iodised salt, bread with added iodine and eggs.
Women with pre-existing thyroid conditions should talk with their doctor before taking iodine supplements.

Natasha Murray is a spokesperson for the Dietitians Association of Australia.

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