Pregnancy is a particularly special phase of a woman’s life – a miracle for the body, and therefore a healthy diet is of extreme importance. Nowadays, minerals and vitamins are equally important. The best way to consume all the essential nutrients during pregnancy is to have a varied diet that includes plenty of fruit and vegetables every day, but also regularly includes oily fish with valuable omega 3 fatty acids, low fat chicken or beef and dairy products.
High-quality nutrition during pregnancy
There are six nutrients that play a vital role during pregnancy: iron combined with folic acid, vitamin A, vitamin B6, vitamin D and zinc. Approx. 1.1 mg of vitamin A and B1 should be taken daily, 1.5 mg of vitamin B2 and approx. 1.9 mg of vitamin B6. The lack of iron often manifests itself in constant fatigue, so it helps to take an iron supplement. The need for vitamin D is also often underestimated. During pregnancy, 20 micrograms should be ingested daily. Pregnant women should discuss this with their gynaecologist. In the free online guide from Bambiona (baby website) you can find more information surrounding pregnancy.
Vitamin requirement does not mean increased calorie intake
It is important not to confuse the calorie requirement with the need for vitamins and minerals. While the energy requirement hardly increases, the demand for vitamins increases. Women who have a vegetarian diet may need to consider supplementing their diet with iron. The proportion of iron and folic acid in a vegetarian diet is relatively low. Nuts, seeds and high-quality vegetable oils are also a good supplement. Nevertheless, the pregnant woman’s appetite may still be satisfied as long as a good balance is maintained.
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