An adequate and balanced diet during pregnancy helps the healthy growth and development of the baby and protects the health of the mother. 7 foods that will support meeting the increasing needs during pregnancy;
Eggs
Eggs are a good source of protein as well as containing vitamin D and choline. Sufficient intake of vitamin D during pregnancy helps maintain the bone health of both the mother and the baby, and reduces the risks of preeclampsia and gestational diabetes. Choline supports the baby’s brain development and aids in preventing developmental abnormalities in the brain and spine.
Yogurt
Yogurt is an important source of calcium. Attention should be paid to meeting the increased calcium requirement during pregnancy. Insufficient calcium intake during pregnancy negatively affects both the mother’s and the baby’s bone health, and it can also increase the risk of conditions such as intrauterine growth restriction, low birth weight, preterm birth, and preeclampsia.
Lentils
Lentils are rich in folate, which has a strong protective effect against neural tube defects such as spina bifida and anencephaly in the baby. Lentils are also rich in fiber, promoting proper digestive system function and aiding in the prevention of pregnancy-related constipation.
Salmon
Salmon is an important source of omega-3 fatty acids and iodine. Omega-3 fatty acids support the baby’s brain and eye development and may reduce the risk of preterm birth and preeclampsia. Additionally, during pregnancy, thyroid hormones increase by approximately 50%, leading to an increased need for iodine. If the mother’s thyroid hormone levels are sufficient, the baby’s brain and neuromuscular tissue will complete normal development.
Turkey
Turkey meat is one of the richest sources of iron and zinc. During pregnancy, as the mother’s blood volume expands and the baby grows and develops, the requirements for iron increase significantly. Iron deficiency during pregnancy is associated with adverse pregnancy outcomes, including low birth weight, premature birth, and intrauterine growth restriction. Zinc plays a crucial role in the baby’s cell growth, brain development, and the synthesis of body proteins.
Avocado
Avocado supports the baby’s healthy tissue and brain development with its healthy fat content. In addition, avocado, with its high magnesium and potassium content, relieves muscle cramps that are common during pregnancy.
Green leafy vegetables
Green leafy vegetables such as broccoli, spinach, kale, chard and arugula are among the important nutrients for pregnancy with their rich content of fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate and potassium.
Resources:
- American College of Obstetricians and Gynecologists (2023). Nutrition During Pregnancy. https://www.acog.org/womens-health/faqs/nutrition-during-pregnancy
- Kovacs C. S. (2008). Vitamin D in pregnancy and lactation: maternal, fetal, and neonatal outcomes from human and animal studies. The American journal of clinical nutrition, 88(2), 520S–528S. https://doi.org/10.1093/ajcn/88.2.520S
- Bodnar, L. M., Catov, J. M., Simhan, H. N., Holick, M. F., Powers, R. W., & Roberts, J. M. (2007). Maternal vitamin D deficiency increases the risk of preeclampsia. The Journal of clinical endocrinology and metabolism, 92(9), 3517–3522. https://doi.org/10.1210/jc.2007-0718
- Maghbooli, Z., Hossein-Nezhad, A., Karimi, F., Shafaei, A. R., & Larijani, B. (2008). Correlation between vitamin D3 deficiency and insulin resistance in pregnancy. Diabetes/metabolism research and reviews, 24(1), 27–32. https://doi.org/10.1002/dmrr.737
- National Institutes of Health (2022). Choline. https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/
- Willemse, J. P. M. M., Meertens, L. J. E., Scheepers, H. C. J., Achten, N. M. J., Eussen, S. J., van Dongen, M. C., & Smits, L. J. M. (2020). Calcium intake from diet and supplement use during early pregnancy: the Expect study I. European journal of nutrition, 59(1), 167–174. https://doi.org/10.1007/s00394-019-01896-8
- National Institutes of Health (2022). Folate. https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/
- Coletta, J. M., Bell, S. J., & Roman, A. S. (2010). Omega-3 Fatty acids and pregnancy. Reviews in obstetrics & gynecology, 3(4), 163–171.
- Pearce, E. N., Lazarus, J. H., Moreno-Reyes, R., & Zimmermann, M. B. (2016). Consequences of iodine deficiency and excess in pregnant women: an overview of current knowns and unknowns. The American journal of clinical nutrition, 104 Suppl 3(Suppl 3), 918S–23S. https://doi.org/10.3945/ajcn.115.110429
- Georgieff M. K. (2020). Iron deficiency in pregnancy. American journal of obstetrics and gynecology, 223(4), 516–524. https://doi.org/10.1016/j.ajog.2020.03.006
- Luo, L., Zhou, K., Zhang, J., Xu, L., & Yin, W. (2020). Interventions for leg cramps in pregnancy. The Cochrane database of systematic reviews, 12(12), CD010655. https://doi.org/10.1002/14651858.CD010655.pub3
