Nutrition during pregnancy
Did you know—some of the most critical development of a growing fetus starts before a woman even knows she’s pregnant, thus making nutritional preparation vital even pre-conception.
Let’s first quickly review exactly what is happening with fetal development in the 1st trimester:
Just think—By the 3rd week of gestation, the heart, brain, spinal cord and gastrointestinal tract begin to form, making nutritional health critical for continued thriving fetal development.
The first 2 months is a critical time for tissue differentiation, making the fetus the most susceptible to damage from environmental disturbances such as x-rays, electromagnetic radiation, drugs/chemicals, and poor nutrition.
Fast forward by the end of the 3rd month, the fetus is completely formed..BOOM. Just 12 weeks of gestation and every cell, tissue, organ and system is fully present.
Rapid and expansive development continues throughout the next 40+ weeks, making adequate nutrition throughout essential.
Now let’s go through some of the most essential nutrients that should be a part of your diet at the beginning of conception to birth.
Protein: The dietary need for protein increases by 45% during pregnancy. As one of the key building blocks in the body, protein also will decrease nausea, fatigue, low blood sugar and help regulate the increase in blood volume. It is suggested to consume at least 3 servings of protein / day. One of the biggest, most nutrient dense sources of protein are EGGS. Eating 2/day yields 12 g of protein.
Vitamins A, D, K:
Vit A: a necessity to the body’s development of cells, tissues, organs, and the neurology that connects these organs to the brain. Sources include: cod liver oil, animal fats, & yellow/orange fruits/veggies.
Vit D: Vital in the development of the lungs, skeletal system & immunity. Sources include: cod liver oil, fatty fish, shellfish, & high quality grass-fed butter and egg (yolks).
Vit K: Essential to the development of facial construction & the nervous system. Studies have shown the Vit K2 has a higher rate of transport across the placenta than Vit K1. This means the placenta will more effectively absorb and transfer to the fetus over longer periods of time. Sources include: sauerkraut, high quality/grass-fed animal fats, liver, egg yolks and fatty meats
DHA: essential for neuronal and brain development. Interesting fact: The fetus will actually absorb the mother’s DHA at 10 times the rate at which it is synthesized! So, naturally a critical nutrient supplement for an expecting mama. Sources include: Fish and Cod Liver oil.
Folate: Necessary for the production of DNA, also for the prevention of neural tube defects & deformations of the mouth, face and heart. It is vital that a pregnant woman should incorporate folate rich foods into their diets. Sources include: liver, legumes and dark leafy greens.
Choline: Essential for brain development, and the neurotransmitter: acetylcholine which plays a role in vital brain functions such as memory and muscular activation. Also, research has shown that adequate amounts of Choline will protect the fetus from stress-related illnesses later in life. Sources include: Egg yolks, liver, high quality grass fed meats.
Salt: A mineral that contributes to the healthy growth of the placenta. Also, restriction of salt can increase cramping or fatigue, & even increase blood pressure and swelling! Salt your foods with a high quality salt like Mediterranean sea salt/Himalayan pink salt!
All in all, nutrition not only plays a role in the development of the fetus, but also supports healthy pregnancies by avoiding complications like, high blood pressure, pre-eclampsia, gestational diabetes, low birth weight, preterm labor, malpositioned babies, toxemia and several birth defects.
Sources:
Fallon, Sally, and Thomas Cowan. The Nourishing Traditions Book of Baby and Child Care. New Trends, 2013, pp. 41-52.
“Vitamins for Fetal Development.” by Chris Masterjohn, www.westonaprice.org/childrens-health/vitamins-for-fetal-development-conception-to-birth.