Network Magazine (NZ) SPRING-2019 NZ-Final | Página 23

The role of micronutrients during pregnancy Micronutrients are the vitamins and minerals your body needs in order to function well. The following micronutrient needs increase during pregnancy. B vitamin B vitamin intake (RDI 1.9mg/day) is increased during pregnancy with most good pre-natal supplements containing both folate and B vitamins. The increased requirement for B vitamins can easily be met if the diet includes some animal products. If your clients are vegetarian or vegan, it may be necessary to supplement with vitamin B12 (which can be checked by their doctor). Vitamin B6 can also help to keep morning sickness at bay by reducing nausea and vomiting in pregnant women. Sources include animal products such as fish, poultry, meat, eggs, or dairy, fortified breakfast cereals and enriched soy or rice milk. Folate Folate (RDI 600 micrograms (mcg) per day) is a B vitamin found naturally in green leafy vegetables, fruit (citrus, berries, bananas) and legumes. When this vitamin is added to food or used in dietary supplements it is known as folic acid. Women need an extra 400mcg of folic acid a day for at least one month before conception and for at least the first three months of pregnancy, which can be achieved by taking a supplement. Folic acid plays a key role in reducing the risk of neural tube defects, including spina bifida. By incorporating the likes of asparagus, broccoli, brussel sprouts, chickpeas, dried beans, lentils and spinach into their diets, your pregnant client can boost their folate intake. Low iron levels are very common during pregnancy and even more so in subsequent pregnancies due to nutrient stores not being at optimal levels. Doctors should test iron levels regularly and a supplement may be required to boost levels if required. Red meat is one of the richest sources and most readily absorbed form of iron, and chicken, pork and fish contain moderate levels. Smaller amounts of iron can also be found in legumes, green leafy vegetables, whole grains, oats, and iron- fortified cereals. Vitamin C can help to increase the absorption of iron, whereas calcium and tannins found in caffeine, such as tea and coffee, can reduce absorption. Iodine and zinc Iodine and zinc are essential for the development of the baby’s brain and nervous system. Iodine requirements increase by just under 50% during pregnancy, and then by 80% if breastfeeding, to around 200mcg/day. Iodine can be found in dairy, seafood and fortified cereals. Generally, zinc requirements (11mg/day) can be met through diet alone. The most easily absorbed are animal sources such as red meat, fish and dairy, and to a lesser extent plant sources, such as nuts and legumes. What NOT to eat Your pregnant client should limit or completely avoid certain foodstuffs and behaviours, including: • Alcohol – there is no safe limit. • Smoking – this can affect the birth weight and growth of the baby. • Undercooked, raw and processed meat – this may contain harmful bacteria: as a rule, meat should be cooked all the way through. • Raw sprouts – may be contaminated with bacteria inside the seeds, so pregnant women should only eat cooked sprouts. • Unwashed produce – fruits and vegetables may be contaminated with Iron Iron (RDI 27mg/day) needs increase significantly during pregnancy, particularly during the second and third trimesters when the amount of blood in the body increases to meet the needs of the placenta and the growing baby. In combination with sodium, potassium and water, iron helps increase a woman’s blood volume and prevent anaemia. Low iron levels are very common during pregnancy and even more so in subsequent pregnancies due to nutrient stores not being at optimal levels. To avoid iron deficiency, it is important to eat plenty of iron-rich foods. NETWORK SPRING 2019 | 23