Vitamins for pregnant women: how to avoid nutrient deficiency
Chapter 1: Physiological changes and increased needs for nutrients during pregnancy
Pregnancy is a period of significant physiological changes that require increased consumption of nutrients. These changes are aimed at maintaining the health of the mother and ensuring the optimal growth and development of the fetus. Understanding these changes and their influence on the need for nutrients is crucial for the development of an effective strategy for the prevention of deficiency.
- Increased blood volume: The blood volume of the mother increases by 40-50% during pregnancy, which requires a larger amount of iron for the production of hemoglobin, tolerating oxygen. The lack of iron can lead to iron deficiency anemia, which increases the risk of premature birth and low birth weight.
- Uterus and placenta growth: The growth of the uterus and placenta requires a significant amount of protein, calcium, zinc and other nutrients. Protein is necessary for building new tissues, calcium – for the development of bones and teeth of the fetus, and zinc for normal cellular division and growth.
- Fetal development: The development of the fetus is a complex process that requires the constant intake of nutrients from the mother. Key nutrients for the development of the fetus include folic acid (to prevent defects of the nervous tube), vitamin D (for bone development), iodine (for brain development) and omega-3 fatty acids (for brain and vision).
- Changes in metabolism: During pregnancy, changes occur in the metabolism of carbohydrates, fats and proteins. Insulin resistance increases, which can lead to gestational diabetes. Fat metabolism also changes to provide a sufficient amount of energy for the mother and fetus.
- Changes in the renal function: The function of the kidneys intensifies to filter more waste from the blood of the mother and fetus. This can lead to an increase in the excretion of some vitamins and minerals, which requires their increased consumption.
- Hormonal changes: Hormonal changes, such as increasing the level of estrogen and progesterone, affect appetite, digestion and absorption of nutrients. For example, progesterone slows down intestinal motility, which can lead to constipation.
- Changes in the immune system: The mother’s immune system adapts so as not to reject the fetus. This can make it more susceptible to infections, so it is important to maintain the immune system using adequate nutrition.
- Energy need: The need for energy increases during pregnancy, especially in the second and third trimesters. Additional energy is necessary to maintain the growth of the fetus, increase the volume of blood and change metabolism.
Chapter 2: The main vitamins and minerals necessary during pregnancy
During pregnancy, it is especially important to ensure sufficient intake of the following vitamins and minerals:
- Folic acid (vitamin B9):
- Role: Prevents defects in the nervous tube (back of bifid, anencephalus) in the fetus. Participates in the formation of DNA and RNA necessary for cellular growth and division.
- Recommended dose: 400-800 μg per day (start reception 1-3 months before conception).
- Sources: Dark green leafy vegetables (spinach, broccoli, asparagus), legumes (lentils, beans), citrus fruits, enriched grain products.
- Deficiency: It can lead to defects in the nervous tube in the fetus, anemia in the mother, premature childbirth.
- Vitamin D:
- Role: Participates in the assimilation of calcium and phosphorus necessary for the development of bones and teeth of the fetus. Supports the immune system.
- Recommended dose: 600 IU (15 μg) per day.
- Sources: Bold fish (salmon, tuna, sardines), egg yolk, enriched dairy products, sunlight.
- Deficiency: It can lead to rickets in the fetus, osteomination in the mother, increased risk of gestational diabetes and premature birth.
- Iron:
- Role: Participates in the formation of hemoglobin, carrying oxygen in the blood. It provides an oxygen by mother and fetus.
- Recommended dose: 27 mg per day.
- Sources: Red meat, poultry, fish, legumes, dark green leafy vegetables, enriched grain products.
- Deficiency: It can lead to iron deficiency anemia, fatigue, weakness, premature birth, low weight at birth.
- Note: It is recommended to combine iron with vitamin C for better absorption.
- Calcium:
- Role: It is necessary for the development of bones and teeth of the fetus. Supports the health of the mother’s bones.
- Recommended dose: 1000 mg per day.
- Sources: Dairy products (milk, yogurt, cheese), dark green leafy vegetables (broccoli, cabbage), enriched products (tofu, soy milk).
- Deficiency: It can lead to osteoporosis in the mother, a violation of the development of bones in the fetus.
- Iodine:
- Role: It is necessary for the normal development of the brain and the nervous system of the fetus. Participates in the production of thyroid hormones.
- Recommended dose: 220 μg per day.
- Sources: Iodized salt, seafood, dairy products.
- Deficiency: It can lead to a delay in mental development in the fetus, cretinism, hypothyroidism in the mother.
- Omega-3 fatty acids (DHA and EPA):
- Role: Necessary for the development of the brain and vision of the fetus. Support the health of the mother’s cardiovascular system.
- Recommended dose: 200-300 mg dha per day.
- Sources: Fat fish (salmon, tuna, sardines), linen seeds, walnuts, enriched products.
- Deficiency: It can lead to a violation of the development of the brain and vision in the fetus, the increased risk of postpartum depression in the mother.
- Vitamin C:
- Role: Participates in the formation of collagen necessary for the development of bones, skin and vessels of the fetus. Improves the absorption of iron. Supports the immune system.
- Recommended dose: 85 mg per day.
- Sources: Citrus fruits, berries (strawberries, blueberries), pepper, broccoli, tomatoes.
- Deficiency: It may lead to a violation of the development of fetal tissue, an increased risk of infections in the mother.
- B vitamins B (B1, B2, B3, B6, B12):
- Role: Participate in energy metabolism, blood cells and the functioning of the nervous system.
- Recommended dose: Depends on the specific vitamin of group B. It is usually provided with a balanced diet and the use of prenatal vitamins.
- Sources: Grain products, meat, poultry, fish, dairy products, vegetables, fruits.
- Deficiency: It can lead to various problems, including fatigue, anemia, neurological disorders.
- Zinc:
- Role: Participates in cellular division and growth, the functioning of the immune system.
- Recommended dose: 11 mg per day.
- Sources: Red meat, poultry, seafood, legumes, nuts, seeds.
- Deficiency: It can lead to a delay in fetal growth, impaired immune function in the mother.
- Magnesium:
- Role: Participates in more than 300 enzymatic reactions in the body, including the regulation of blood pressure, blood sugar and muscle and nerves. It is important for bones health.
- Recommended dose: 350-360 mg per day.
- Sources: Dark green leafy vegetables (spinach, manhold), nuts (almonds, cashews), seeds (pumpkin seeds), legumes (black beans), whole grain products (brown rice, oatmeal).
- Deficiency: It can lead to muscle convulsions, premature contractions, increased risk of preeclampsia.
Chapter 3: Prenatal vitamins: composition, necessity and choice
Prenatal vitamins are polyvitamin complexes specially designed to meet the increased needs of pregnant women in nutrients.
- The composition of prenatal vitamins:
- Most prenatal vitamins contain folic acid, vitamin D, iron, calcium, iodine and omega-3 fatty acids.
- The composition may vary depending on the manufacturer and the needs of a particular woman.
- Some prenatal vitamins contain additional nutrients, such as choline, zinc, vitamin C and B vitamins B.
- The need to receive prenatal vitamins:
- Prenatal vitamins help to fill the deficiency of nutrients, which can occur due to increased needs during pregnancy.
- They are especially important for women who do not receive enough nutrients from food, have certain diseases or take medications that affect the absorption of nutrients.
- It is recommended to start taking prenatal vitamins 1-3 months before conception and continue throughout pregnancy and breastfeeding.
- The choice of prenatal vitamins:
- Consult a doctor to determine which prenatal vitamins are best suited for you.
- Pay attention to the content of key nutrients, such as folic acid, vitamin D, iron, iodine and omega-3 fatty acids.
- Choose prenatal vitamins from reliable manufacturers.
- Consider your individual needs and preferences. For example, if you are allergic to certain ingredients, choose prenatal vitamins that do not contain these ingredients.
- Some prenatal vitamins are available in the form of chewing tablets or liquids, which can be convenient for women experiencing nausea.
- Additional recommendations for taking prenatal vitamins:
- Take prenatal vitamins in accordance with the instructions.
- Do not exceed the recommended dose.
- If you have side effects, such as nausea or constipation, consult your doctor.
- Keep prenatal vitamins in an inaccessible place for children.
Chapter 4: Nutrition during pregnancy: a balanced diet and foods rich in nutrients
A balanced diet rich in nutrients is the basis of a healthy pregnancy.
- The basic principles of a balanced diet during pregnancy:
- Variety: Include products from all main groups in your diet: fruits, vegetables, cereals, proteins and dairy products.
- Whole products: Give preference to whole, raw products such as fruits, vegetables, whole grain products, legumes and nuts.
- Limitation: Limit the consumption of processed products, sugar, saturated and trans fats.
- Moderation: Eat moderate portions and avoid overeating.
- Hydration: Drink enough water during the day (at least 8 glasses).
- Products rich in nutrients for pregnant women:
- Dark green leafy vegetables (spinach, broccoli, cabbage): Rich in folic acid, vitamin K, vitamin A, calcium and iron.
- Legumes (lentils, beans, peas): Rich in folic acid, iron, protein and fiber.
- Berries (strawberries, blueberries, raspberries): Rich in vitamin C, antioxidants and fiber.
- Eggs: We are rich in protein, holin and vitamins of group B.
- Nuts and seeds (almonds, walnuts, linen seeds, chia seeds): Rich in protein, fiber, healthy fats and minerals.
- Fat fish (salmon, tuna, sardines): Omega-3 fatty acids and vitamin D.
- Dairy products (milk, yogurt, cheese): Rich in calcium, protein and vitamin D.
- Avocado: It is rich in useful fats, fiber and folic acid.
- Poultry meat (chicken, turkey): Rich in protein and iron.
- Low -fat red meat (beef, pork): Rich in protein, iron and vitamin B12.
- An approximate power plan for a day for a pregnant woman:
- Breakfast: Oatmeal with berries and nuts, boiled egg.
- Snack: Yogurt with fruits or vegetable salad.
- Dinner: Salad with chicken-grille and vegetables, whole grain bread.
- Snack: A handful of nuts or fruits.
- Dinner: Baked salmon with broccoli and brown rice.
- Products that should be avoided during pregnancy:
- Raw or undercooked meat, poultry and fish: Bacteria can contain, such as Lister and Salmonella, which can cause food poisoning.
- Raw eggs: They may contain salmonella.
- Nepasturized dairy products and juices: May contain bacteria.
- Pisces with a high content of mercury (shark, sword-fish, royal mackerel, tile): Mercury can damage the fetal nervous system.
- Alcohol: It can be caused by fetal alcoholic syndrome.
- Caffeine: Moderate caffeine consumption (up to 200 mg per day) is considered safe, but excessive consumption can increase the risk of miscarriage and premature birth.
- Producted foods rich in sugar, salt and saturated fats: They can lead to a set of excess weight and increased risk of gestational diabetes.
Chapter 5: Problems with nutrition during pregnancy: nausea, constipation and others
Pregnancy is often accompanied by various nutritional problems, which may make it difficult to obtain a sufficient amount of nutrients.
- Nausea and vomiting (toxicosis):
- Reasons: Hormonal changes, increased sensitivity to smells.
- Council:
- Eat small portions often.
- Avoid products with a strong smell.
- Eat dry foods such as crackers or toasts before getting out of bed.
- Drink ginger tea or eat ginger candies.
- Avoid fatty and spicy foods.
- Take vitamin B6.
- In severe cases, consult a doctor.
- Constipation:
- Reasons: Hormonal changes, reduction in activity, taking iron -containing additives.
- Council:
- Drink enough water.
- Eat products rich in fiber (fruits, vegetables, whole grain products).
- Moderate physical exercises.
- Consult a doctor about taking laxatives.
- Heartburn:
- Reasons: Relaxation of the muscles of the esophagus, increasing pressure on the stomach from the growing uterus.
- Council:
- Eat small portions often.
- Avoid fatty and spicy foods, citrus fruits, chocolate and coffee.
- Do not go to bed immediately after eating.
- Raise the head of the bed.
- Consult a doctor about taking antacids.
- Craving for certain products:
- Reasons: Hormonal changes, emotional factors.
- Council:
- Satisfy the craving for products moderately.
- Choose healthy alternatives (for example, fruits instead of sweets).
- Consult a doctor if you have a craving for non -food products (peaks).
- Increased appetite:
- Reasons: Increased energy needs.
- Council:
- Eat nutritious food to satisfy the needs for energy.
- Avoid overeating.
- Moderate physical exercises.
- Gestational diabetes:
- Reasons: Insulin resistance caused by hormonal changes.
- Council:
- Follow the diet recommended by the doctor.
- Physical exercises regularly.
- Regularly measure blood sugar.
- Take insulin if necessary.
- Anemia:
- Reasons: Lack of iron or other nutrients.
- Council:
- Eat products rich in iron (red meat, poultry, legumes, dark green leafy vegetables).
- Take iron -containing additives.
- Combine iron with vitamin C.
- Contact the doctor for the diagnosis and treatment of anemia.
Chapter 6: Assessment of food status and laboratory research
Assessment of food status and laboratory studies are important for identifying a feeding deficiency and developing an individual nutrition plan.
- Anamnesis: Collection of information about the diet, medical history, medication and other factors that can affect food status.
- Physical examination: Assessment of physical signs of a deficiency of nutrients, such as pallor of the skin (iron deficiency anemia), bleeding gums (vitamin C) or dry skin (vitamin A deficiency).
- Laboratory research:
- General blood test: Assessment of the level of hemoglobin and hematocrit to detect anemia.
- Iron level in blood serum, ferritin, transferrin: Evaluation of iron reserves in the body.
- Vitamin D level in blood serum: Assessment of vitamin D.
- The level of iodine in the urine: Iodine consumption assessment.
- The level of vitamin B12 and folic acid in blood serum: Assessment of the level of vitamins B12 and folic acid.
- Other tests: Can be assigned depending on individual needs.
- Diet rating:
- Power diary: Record of all products and drinks consumed for a certain period of time (for example, 3-7 days).
- Product consumption rate: Assessment of the frequency of consumption of various products and groups of products.
- Evaluation of food habits: Assessment of the diet, preferences and restrictions in nutrition.
- Interpretation of the results:
- Comparison of the results of laboratory research and diet assessment with the recommended norms of nutrient consumption.
- Identification of a deficiency of nutrients and risk factors for its development.
- Development of an individual nutrition plan and reception of additives to replenish the deficiency of nutrients.
- Regular monitoring: Repeated laboratory studies and the assessment of the food status to monitor the effectiveness of treatment and adjusting the nutrition plan if necessary.
Chapter 7: Risk factors for nutrient deficiency during pregnancy
Some factors can increase the risk of nutrient deficiency during pregnancy:
- Multiple pregnancy (twins, triplets, etc.): The needs for nutrients increase significantly.
- Previous pregnancies over a short period of time: The body may not have time to restore nutrient reserves.
- Vegetarian or vegan diet: It may be difficult to get enough iron, vitamin B12, calcium, vitamin D and omega-3 fatty acids.
- Restrictive diets: They can lead to a deficiency of various nutrients.
- Food allergies and intolerance: They can limit the consumption of certain products rich in nutrients.
- Diseases affecting the absorption of nutrients (for example, Crohn’s disease, celiac disease): They can disrupt the absorption of nutrients from food.
- Chronic diseases (for example, diabetes, kidney diseases): They can increase the need for certain nutrients.
- Taking drugs affecting the absorption of nutrients: Some drugs can reduce the absorption of vitamins and minerals.
- Low socio-economic status: Can limit access to nutritional foods.
- Smoking and drinking alcohol: They can reduce the absorption of nutrients and increase the risk of deficiency.
- Obesity or overweight: They can lead to a deficiency of certain nutrients, despite the excessive consumption of calories.
- Age: Teenagers and women over 35 can have an increased risk of nutrient deficiency.
- Geographical position: The lack of sunlight can lead to a deficiency of vitamin D.
Chapter 8: additives and vitamins: when they are necessary and how to accept them correctly
Additions and vitamins can be necessary to replenish the deficiency of nutrients, especially during pregnancy. However, it is important to take them correctly and under the supervision of a doctor.
- When additives are needed:
- With the detected deficiency of nutrients on the basis of laboratory tests.
- In the presence of risk factors for the deficiency of nutrients (see chapter 7).
- With a vegetarian or vegan diet.
- With multiple pregnancy.
- In the presence of diseases affecting the absorption of nutrients.
- How to take supplements correctly:
- Consult a doctor before taking any additives.
- Follow the dosage instructions and the method of use.
- Do not exceed the recommended dose.
- Take additives at the same time every day.
- Take additives with food for better absorption (if this does not contradict the instructions).
- Do not take a few additives at the same time if it is not recommended by a doctor.
- Keep the additives inaccessible to children.
- Vitamins and minerals, which often require additional reception during pregnancy:
- Folic acid: Especially important in the first trimester to prevent defects in the nervous tube.
- Vitamin D: Many pregnant women experience vitamin D deficiency, especially in the winter months.
- Iron: The need for iron increases significantly during pregnancy.
- Iodine: It is important for the development of the brain of the fetus.
- Omega-3 fatty acids (DHA): Important for the development of the brain and vision of the fetus.
- Calcium: It is necessary for the development of bones and teeth of the fetus.
- Precautions:
- Some vitamins and minerals in high doses can be harmful to the mother and fetus.
- Do not take additives containing vitamin in the form of retinol, since it can be teratogenic.
- Some additives can interact with medicines.
- Tell your doctor about all the additives that you accept.
- Alternative sources of nutrients:
- Try to get most of the nutrients from food.
- Additions should be used only to replenish the deficit, and not to replace a healthy diet.
- Contact a nutritionist to develop an individual food plan that meets your needs.
Chapter 9: The role of a nutritionist in food planning during pregnancy
A nutritionist can play an important role in food planning during pregnancy, especially for women with risk factors for nutrient deficiency.
- Assessment of food status: The nutritionist will assess your food status, including the history of the anamnesis, physical examination and analysis of laboratory tests.
- Diet rating: The nutritionist will appreciate your current diet and reveal a shortage of nutrients.
- Development of an individual food plan: The nutritionist will develop an individual nutrition plan that takes into account your needs, preferences and restrictions.
- Recommendations for reception of additives: The nutritionist will give recommendations for receiving additives to replenish the feed deficiency.
- Healthy nutrition training: The nutritionist will teach you the principles of healthy diet during pregnancy and will help you make a conscious choice of products.
- Solving problems with food: A nutritionist will help you cope with nutrition problems, such as nausea, constipation and heartburn.
- Progress monitoring: The nutritionist will regularly control your progress and adjust the power plan if necessary.
- Support and motivation: The nutritionist will provide you with support and motivation throughout pregnancy.
- Advantages of working with a nutritionist:
- Obtaining individual nutrition recommendations.
- Improving food and health.
- Reducing the risk of pregnancy complications.
- Improving the health of the fetus.
- Obtaining support and motivation.
- How to find a nutritionist:
- Contact your doctor for the direction.
- Look for a nutritionist in your insurance company.
- Find a nutritionist on the Internet.
- Contact the local hospital or clinic.
Chapter 10: Prevention of nutrient deficiency during pregnancy: Key strategies
Prevention of nutrient deficiency during pregnancy is a multifaceted approach that includes the following key strategies:
- Pregnancy planning: Start plan your diet 1-3 months before conception.
- Reception of prenatal vitamins: Start taking prenatal vitamins 1-3 months before conception and continue throughout pregnancy and breastfeeding.
- Balanced diet: Eat a diverse and balanced diet rich in nutrients.
- Avoid bad habits: Do not smoke or drink alcohol.
- Moderate caffeine consumption: Limit caffeine consumption up to 200 mg per day.
- Regular physical exercises: Moderate physical exercises.
- Sufficient sleep: Sleep at least 7-8 hours a day.
- Stress management: Learn to manage stress.
- Regular visits to a doctor: Visit your doctor regularly to monitor your health and health.
- Consultations with a nutritionist: Contact a nutritionist to develop an individual food plan.
- Early detection and treatment of nutrient deficiency: Timely consult a doctor when the symptoms of nutrient deficiency occur.
- Training and informing: Learn more about nutrition during pregnancy and how to prevent a deficiency of nutrients.
- Support for family and friends: Get support from your family and friends.
- Improving access to nutritional foods: Support programs aimed at improving access to nutritious food for pregnant women.
Chapter 11: Food after childbirth: replenishment of reserves and supporting lactation
Food after childbirth plays an important role in replenishing nutrient reserves and supporting lactation.
- Filling of nutrient reserves:
- Continue to take prenatal vitamins for several months after childbirth.
- Eat a diverse and balanced diet rich in nutrients.
- Pay special attention to the consumption of iron, calcium, vitamin D and omega-3 fatty acids.
- Drink enough water.
- Lactation support:
- Eat an additional 300-500 calories per day to maintain lactation.
- Eat products rich in protein, calcium and iron.
- Drink enough water (at least 8 glasses per day).
- Avoid alcohol, caffeine and some drugs that may affect lactation.
- Regularly breastfeed or accumulate milk.
- Products useful for lactation:
- Ovsyanka: Increases milk production.
- Fennel: increases milk production and reduces colic in the child.
- Penalty: Increases milk production.
- Almonds: rich in protein, calcium and useful fats.
- Flax seeds: rich in omega-3 fatty acids.
- Dark green leafy vegetables: rich in vitamins and minerals.
- Legumes: rich in protein and fiber.
- Salmon: rich in omega-3 fatty acids and vitamin D.
- Problems with food after childbirth:
- Postpartum depression: It can affect appetite and food habits.
- Fatigue: It may make it difficult to cook healthy food.
- Lack of time: It may make it difficult to comply with a healthy diet.
- Changing taste preferences: New preferences may occur in food.
- Nutrition tips after childbirth:
- Plan your food meals in advance.
- Prepare healthy food in large quantities.
- Ask for help from a family and friends.
- Domest.
- Contact a doctor or a nutritionist if you have problems with food.
Chapter 12: Myths and misconceptions about nutrition during pregnancy
There are many myths and misconceptions about nutrition during pregnancy, which can lead to improper solutions and a deficiency of nutrients.
- Myth: you need to eat “for two.”
- Reality: the need for calories increases during pregnancy, but not twice. It is usually enough to add 300-500 calories per day.
- Myth: certain products such as fish or cheese should be avoided.