Micronutrient nutritional needs during pregnancy

Omega-3 Fatty Acids

During pregnancy, it is crucial to ensure adequate intake of omega-3 fatty acids, as they contribute to the development of the baby’s healthy nervous system. It is recommended to consume fish at least twice a week. Sardines are an excellent source of omega-3 fatty acids and are also rich in iron, which is particularly important as iron needs increase during pregnancy. It is advisable to limit the consumption of large fish, such as swordfish, mackerel, salmon, and tuna, as they are often contaminated with mercury due to ocean pollution.

Alternative sources of omega-3s include walnuts, flaxseeds, chia seeds, and pumpkin seeds. Specifically, 30g of walnuts can fully cover your omega-3 needs for an entire week. Remember to choose safe sources of nuts, as they may be prone to contamination.

Folic Acid

Folic acid is essential for blood formation (preventing anemia during pregnancy) and the healthy development of the fetus's nervous system. It is abundant in leafy green vegetables, legumes, almonds, and avocados. Avocado is an excellent choice during pregnancy as it also helps maintain healthy blood sugar levels.

Probiotics

Probiotics are live microorganisms that can improve our health when consumed in adequate amounts. This may sound unusual, but it is the definition provided by the World Health Organization. Probiotics can be ingested through food and are often referred to as intestinal microflora. They are found in fermented foods and fortified dairy products. In recent years, probiotic supplements have also become available.

During pregnancy, probiotics are vital to maintaining healthy gut microflora, promoting proper digestive function, and boosting the immune system of the pregnant woman. Opt for natural yogurt, cheese, or kefir regularly, as these are excellent sources of beneficial microorganisms.

Iron supplement

Iron is one of the most important minerals during pregnancy, with needs increasing by about 30%. The World Health Organization recommends iron supplementation during pregnancy.

To maintain good iron levels, it's important to consume sufficient iron-rich foods and avoid anything that might hinder its absorption. The daily intake of iron depends on the composition of each meal and the bioavailability of the iron—i.e., the extent to which iron is absorbed by the body.

Animal-based foods, such as meat, poultry, fish, and seafood, contain heme iron, which is absorbed at a rate of 20-50%. On the other hand, plant-based foods such as vegetables, fruits, nuts (good sources include cashews, pumpkin seeds, hazelnuts, raisins, dried apricots, and prunes), and legumes contain non-heme iron, which is absorbed at a rate of 2-20%, meaning it has more limited bioavailability.

Iron bioavailability can be enhanced when paired with vitamin C or acidic foods like lemon or vinegar, whereas it is hindered by bran-type cereals, phytic acid in soy products, polyphenols in red wine, tannins in tea, calcium (from dairy), and caffeine. Avoid combining cheese or yogurt with meals containing iron-rich foods, and refrain from consuming chocolate or cocoa after such meals.

For blood formation, iron is not the only essential nutrient. Vitamin B12 is equally important, and deficiencies have become more common in recent years. A vegetarian diet is the primary cause of vitamin B12 deficiency, but low levels of B12 can also be observed in non-vegetarians. The second cause of reduced B12 absorption is age, as the body absorbs less B12 as we grow older. Ensure regular consumption of foods rich in vitamin B12, such as dairy products, poultry, meat, and eggs.

Dr. Irini Christaki, Clinical Dietitian–Nutritionist, MSc, PhD