WHAT VITAMINS AND MINERALS ARE ESSENTIAL AND WHY ?
Folic Acid : Or folate helps prevent neural tube defects , such as spina bifida and supports the development of the baby ’ s brain and spine .
Iron : Supports healthy growth and helps prevent anaemia by ensuring that blood ( in both mom and baby ) carries oxygen effectively . Iron-rich foods like lean meats , beans and spinach can help but most pregnant women need an iron supplement to meet the increased demands .
Calcium : Calcium supports the development of the baby ’ s bones and teeth . If the mother ’ s calcium intake is inadequate , the baby will draw from the mother ’ s stores , potentially weakening her bones . Dairy products and leafy greens are great sources of calcium .
Vitamin D : Aids in calcium absorption and supports the baby ’ s bone health . Exposure to sunlight and foods like fortified dairy and fatty fish ( salmon , mackerel ) can help ensure adequate vitamin D levels .
‘ Getting the correct micronutrients is essential for a healthy pregnancy and best possible development of your baby ,’ says Dr Hadebe . ‘ Deficiencies can lead to complications such as hypertension and low birth weight which is why prenatal supplements are often prescribed . However , it is important not to exceed the recommended dosages . Consult your doctor or gynae before starting any supplements as they will help determine the appropriate dose for your individual needs .’
In addition to a balanced diet , Dr Hadebe also recommends you exercise regularly – it ’ s a great way to stay in shape , boost your mental health and release ‘ feel good ’ endorphins . In addition to maintaining a healthy lifestyle , cut out alcohol and nicotine , cut down on caffeine and find ways to manage your stress levels .
As part of the Bonitas maternity benefits , the Scheme allows its members R195 * per month for antenatal vitamins during pregnancy .
* Plan dependent .
Omega-3 Fatty Acids : These essential fats , found in fatty fish , like salmon and also flaxseeds , support the baby ’ s brain and eye development . Omega-3s can also help reduce the risk of preterm birth .
Vitamin C : Helps with iron absorption and boosts the immune system . It can be found in citrus fruits , strawberries , bell peppers and broccoli .
Iodine : Essential for the production of thyroid hormones that regulate the development of the foetal brain and nervous system . You will need more iodine than usual when you ’ re pregnant or breastfeeding . Iodine can be found in dairy products , eggs and seafood .