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