Pregnancy Nutrition: The Nutrients You Need & Where to Find Them

Need-To-Know Info About Healthy Pregnancy Nutrition

As a women in the 36th weeks of a pregnancy that has been plagued by Hyperemesis Gravidarum (extreme and life threatening “morning” sickness), I know a thing or two about the need for proper nutrition during pregnancy. Now that I’m happily in the 3rd trimester and have (thankfully) regained the ability to eat I’d like to talk about a few essential components that should play a major role in any expecting mother’s diet.

Of course, when expecting, a woman’s mindset switches from nutrition for one to nutrition for two (or more if she’s expecting multiples). While clean food choices should make up the bulk of their nutritional needs most expecting women should be looking into dietary supplements, like Viactiv Calcium Soft Chews, and prenatal vitamins to help ensure they’re meeting their daily nutritional goals for essential vitamins and nutrients.

Below is a list of what I consider to be the top 5 nutrients expecting mothers, like me, should be making a priority in their diets and where to find them!

Iron

Foods rich in iron, including dark leafy greens, should be an essential component of an expecting woman’s diet!

What is it? Iron is an essential micronutrient and is generally found in the hemoglobin of the red blood cells.

Why do we need it? Iron’s main function is to help create hemoglobin thus aiding in carrying oxygen throughout the body. Iron also plays a role in removing carbon dioxide from the body and maintaining a healthy immune system. Expecting women in particular need to consume more iron because the body absorbs it quicker during pregnancy because of the growing baby and placenta. According to the Cleveland Clinic the U.S. Recommended Daily Allowance for iron is 30 milligrams per day for pregnant and lactating women.

Where to find it: Iron is typically a key component of a prenatal vitamin; however it may be recommended that a pregnant woman add additional iron to her diet. Here is a high-iron food list:

• lean beef
• turkey
• egg yolk
• lentils
• soybeans
• sweet potatoes
• leafy greens
• all berries
• apricots
• plums
• raisins
• iron fortified breads & cereals

Vitamin D

Two Viactiv Calcium Soft Chews deliver over 100% of your daily vitamin D, which is a vital nutrient for pregnant women and their babies.

What is it? Vitamin D is actually a hormone rather that a vitamin and is sometimes referred to as the “sunshine vitamin” because the body boosts production of it when the skin is exposed to natural sunlight.

Why do we need it? The body needs vitamin D to maintain balance of calcium and phosphorus levels, which helps baby to build strong bones and teeth. Moreover, recent studies have shown that a deficiency in vitamin D during pregnancy has been linked to greater risk of complications like preeclampsia and preterm labor. The Institute of Medicine recommends expecting women intake 600 IU per day of vitamin D.

Where to find it: Because it’s unlikely that food and prenatal vitamins will provide enough vitamin D for a pregnant woman it’s important to supplement vitamin D intake in a healthy way. This is where Viactiv Calcium Soft Chews play a role in supplementing the pregnancy diet. Each delicious chew contains 500 IU of vitamin D in addition to vitamin K and calcium! Viactiv Calcium Soft Chews are available at nationwide retailers like CVS, Target, and Walmart and you can purchase them at a discount with this $2 coupon!

Calcium

Calcium helps your baby’s bones, teeth, and heart grow strong and by taking Viactiv Calcium Soft Chews you can help ensure he or she is getting the right amount of this essential mineral every single day.

What is it? Calcium is a key mineral that is essential for human life; in fact, there is more calcium in the human body than any other mineral.

Why do we need it? Calcium plays a role in almost every function of the body, from bone development and muscle contraction to heartbeat regulation and blood coagulation. Maintaining optimum calcium levels in pregnancy is highly important because baby needs it to build strong bones and teeth, a healthy heart, and to develop a normal heart rhythm. If pregnant women don’t take in enough calcium in their diets then the baby will draw it from her bones, this can leave her at risk for fracture and osteoporosis later in life. The daily requirement for calcium intake for women 19+ is 1000 mg and it is vital that pregnant women meet this goal daily.

Where to find it: As most of us already know calcium is high in foods like milk, cheese, and yogurt. However, there’s an even easier way to make sure you’re meeting your daily calcium goals, Viactiv Calcium Soft Chews have 500 mg of calcium per chew, taken twice daily they provide your daily dose of calcium plus vitamins D and K. I personally think the caramel flavored chews are the way to go but they also have a milk chocolate flavor for you chocoholics out there. W ho knew that the #1 doctor-recommended calcium supplement chew would be so darn delicious?!

Folic Acid

Folic acid (folate) is a crucial B vitamin that plays an important role in new cell creation.

What is it? Folic acid is part of the B complex of vitamins. All the B vitamins are water-soluble, meaning the body does not store them. It is important for the red blood cells as well as many other types of cells in the body.

Why do we need it? Folic acid is extremely important especially when pregnant. Folic acid helps prevent neural tube defects, which include complications like spina bifida and anencephaly. Lack of folic acid can lead to anemia which means red blood cells appear bloated and large and have a reduced capacity to carry oxygen. Folic acid is also crucial for proper brain function and plays a key role in mental health. It’s recommended that all women consume 400 micrograms per day of folic acid.

Where to find it: If you’re pregnant or might become pregnant, it’s critically important to get enough folic acid. Folic acid can be found in prenatal and women’s health supplements in addition to certain types of foods. Here is a list of great foods you should add into your diet for an extra boost of folic acid:

• dark leafy greens
• asparagus
• broccoli
• citrus fruits
• beans
• avocado
• brussel sprouts
• seeds and nuts
• cauliflower
• beets
• corn
• carrots

Iodine

Iodine is required for pregnant women because it promotes normal brain development and growth.

What is it? Iodine is a vitally important nutrient that is detected in every organ and tissue in your body.

Why do we need it? Aside from being a key ingredient for healthy thyroid function and efficient metabolism, there is increasing evidence that low iodine levels could be the cause of many common diseases. Iodine is also vital for healthy brain development so it is important that mothers who are expecting or may soon be expecting are getting enough iodine.

Where to find it: Iodine can be taken in supplements but can also be found in these foods:

• sea vegetables
• cranberries
• cheddar cheese
• strawberries
• bananas
• potatoes
• milk
• dried Seaweed
• Himalayan crystal salt
• dried prunes
• boiled eggs

 
If you’re an expecting mom who wants to connect with us on twitter about pregnancy nutrition and calcium needs please tweet at us using the hashtags: #BeActiv and/or #ViactivBabyBump. We’d love to hear from you! Also, be sure to visit and like/follow the Viactiv Facebook and Instagram page for more nutrition related information!
 
 
Viactiv Calcium Soft Chews are available in milk chocolate and caramel flavors at major retailers including CVS, Rite Aid, Target, and Walmart, as well as supermarkets nationwide. Print this coupon to save $2 on your next in-store purchase of Viactiv.

Learn more about Viactiv at www.Viactiv.com.

This is a product-provided, sponsored conversation on behalf of Viactiv that contains affiliate links. I received Viactiv products for my own personal use. This post is not intended to address or diagnose any medical conditions. All opinions, text and experiences are my own. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Please speak with your healthcare provider regarding any medical concerns.