Essential Nutrients for Mothers-to-be

By the time you realize you’re pregnant, your embryo’s brain, skull and spine are already forming.
 
Let’s take a look at the nutrients required for the healthy development of the embryo inside you.

1.    Folic Acid
1)    What is folic acid?
●    Folic acid is a type of B vitamin that is essential for the healthy growth of an embryo.
●    It is required for the normal growth of a embryo’s spine, brain and skull. It is especially important in the 1st to 4th month of pregnancy.

2)    Why do I have to take folic acid?
●    During your pregnancy, you need folic acid for cell growth, the embryo’s growth, and the extra blood required for placenta formation.
●    Folic acid deficiency in the early phase of pregnancy can cause congenital spine and nervous system defects in the embryo. In the mother, folic acid deficiency can cause placental abruption and anemia.

3)    How much folic acid should I take?
●    The recommended folic acid intake for a pregnant woman is 600㎍ a day. This is 200㎍higher than the recommended amount for a non-pregnant woman.
●    It may be difficult to get all the folic acid you need from food, so you should talk to your doctor and take folic acid supplements.

4)    When should I take folic acid?
●    Folic acid can affect the embryo’s development during the first 4 weeks of your pregnancy. As it’s difficult to determine whether or not you are pregnant during this period, you are advised to start taking folic acid if you’re planning to have a baby.
●    Take folic acid for the first 3 months of your pregnancy to reduce the risk of neural tube defects in your embryo.

5)    What are good sources of folic acid?
●    Crown daisy, quail egg, spinach, sesame leaf, strawberry, Korean leek, chili leaf, pickled young radish, orange juice (sugar-free), tomato, orange, kiwi fruit

*Folic Acid Content in Foods

[Source: Food Nutrient Database, 2009, Korean Nutrition Society]

2.    Iron
1)    What is iron?
●    Iron is a mineral that makes up the red blood cells that carry oxygen to the cells in the human body.
●    The growth of the fetus and placenta during pregnancy requires the mother to consume additional iron. Following birth, the fetus must continuously have iron in the body for the first few months.

2)    Why do I need iron?
●    The active metabolism and growth of the fetus inside you result in a rapid increase in the volume of your blood. During your pregnancy, iron becomes very important. An iron deficiency can make you easily fatigued.
●    Iron deficiency in a mother-to-be can also cause anemia. Symptoms of anemia include a pale complexion, paleness under the fingernails and a “tired” appearance.

3)    How much iron do I need?
●    During pregnancy, you should consume 24mg of iron per day. This is 10mg more than what is recommended for non-pregnant women.
●    Getting the iron required by both you and your unborn child from food becomes difficult toward the end of your pregnancy. Consult with your doctor about taking an iron supplement.
 
4)    What are good sources of iron?
Lean red meat, poultry, fish, oysters, sesame leaf, spinach, tofu, dried fruits, almonds, and peanuts.

5)    Habits that Support/Hinder Iron Absorption
●    Opt for meats that are rich in iron, such as lean meat, fish and chicken, as the iron in meat is easier for your body to absorb than the iron in vegetables.
●    Eat foods that are rich in vitamin C, such as tangerines, strawberries, cabbage, orange juice and tomato juice, together with iron-rich food for better iron absorption.
●    Excessive consumption of cellulose, green and colored vegetables, and beans can hinder the absorption of iron, or cause the discharge of iron from the body.

3.    Calcium
1)    What is calcium?
-    The calcium dissolved in blood is responsible for muscle contraction, neurotransmitter activity, heartbeat adjustment and blood coagulation.
2)    Why do I need calcium?
-    Calcium is important for the embryo’s bone and teeth development.
3)    How much calcium do I need?
-    During pregnancy, you should take 940mg of calcium per day, which is 280mg more than the amount recommended for non-pregnant women. You can get all the calcium you need during pregnancy by drinking 3 to 4 glasses of milk a day.
-    Getting all the calcium that you and your fetus require from food becomes difficult toward the end of your pregnancy. Consult with your doctor about taking a calcium supplement.
4)    What are good sources of calcium?
-    Milk, cheese, yoghurt, salmon, fish eaten whole with bones, spinach, broccoli, beans, and oranges.

First choice for folic acid and iron of Korean women in childbearing age (Kantar Worldpanel 2016):

Solgar Folic Acid:

• Solgar Folic Acid helps reducing pregnant woman’s risk of baby’s birth defect.
• Folic acid should be used when the moment when you plan for pregnancy.

Solgar Gentle Iron:

• Solgar Gentle iron has high absorption rate and no side effects which like constipation and stomach ulcers caused by iron.
• Solgar Gentle iron should be used from the third month after being pregnant.