Important Nutrients to consider for the First Trimester
When eating for a healthy pregnancy, keep it simple!
The majority of your meals should include a rainbow of colourful vegetables, animal protein (if tolerated or plant-based protein alternatives), complex carbohydrates and good fat sources.
Don’t be too hard on yourself if you are unable to include every nutrient during the first trimester. Between nausea, morning sickness, food aversions, it can be a VERY challenging time! I consumed my bodyweight in whole grain crackers during that first trimester…
Vitamin A
Food sources: Organic beef liver, grassfed butter, egg yolk, sweet potatoes.
There is much controversy surrounding Vitamin A in pregnancy. This nutrient is important in the development of nearly every system in the body, yet 25% of women don’t consume enough. Associations with birth defects are linked with synthetic Vitamin A found in many supplements, which makes consuming it via whole foods so much more crucial. Vitamin A is crucial for the development of baby's facial features, thyroid, adequate birth weight.
* For pregnant women aged 19 - 30 the Recommended Dietary Intake of Vitamin A during pregnancy is 800 mcg per day, and the Upper Level of Intake is 3,000 mcg per day.
Vitamin B9/Folate
Food sources: Chicken liver, beans, lentils.
We've all heard about the importance of folic acid during pregnancy, but the active form, folate is what the body needs in order to be used. And because up to 60% of people have a gene mutation that inhibits the transformation of folic acid into its usable form, it's important that the methylated form of folate (methyltetrahydrofolate), and not folic acid, be present in a prenatal multi-vitamin.
Supplementation is crucial - it is important for promoting neural tube formations, decreasing midline defects, cleft palates, lip/tongue ties, and necessary in the production of new DNA, cells, amino acid synthesis, and vitamin metabolism.
Vitamin C
Food sources: Guava, broccoli, strawberries, camu camu.
Vitamin C is important in the first trimester due to lowered immune function. Vitamin C plays a role in collagen production and tissue growth, as well as the supports the immune for babies. It is also important for the absorption of iron, another crucial nutrient throughout pregnancy. Sufficient Vitamin C is also linked to the reduction of risk for placental abruption and increases the immunoprotected quality of breastmilk postpartum.
Choline
Food sources: eggs, liver, salmon, Brussel sprouts.
Choline is linked directly to baby's brain development, and studies have shown that maternal intake of choline can directly affect baby's cognitive function. In the first trimester, choline is important for neural tube development and is needed for proper DNA synthesis. It also affects mums’ liver function and placental function.
Iodine
Food sources: Wakame/dulse flakes, seaweed sheets, yoghurt, eggs.
Iodine is linked to thyroid and neuro-developmental function in babies and can affect their IQ and brain development. Insufficient iodine can lead to hypothyroidism for mums in pregnancy and/or the postpartum period.
Magnesium
Food sources: Pumpkin seeds, sunflower seeds, spinach, cacao powder, brazil nuts
Magnesium plays a role in bone health and is required for DNA synthesis in babies. For mums’, it can help reduce morning sickness, back pain, constipation, edema, leg cramps and gestational hypertension.
Magnesium is recognized as a cofactor in over 300 enzymatic reactions in the body, yet many women are deficient. Conventional farming practices have also played a huge role in the depletion of magnesium from the soil, making organically grown foods important for magnesium rich foods.
Zinc
Food sources: Oysters, oats, beef, pumpkin seeds.
It is estimated that 80% of pregnant women worldwide are deficient in zinc, which is particularly important in the first trimester due to lowered immune function.
Zinc plays a role in supporting baby's immune function, protein synthesis and cellular division as well as adequate birth weight. It is important for the immune function of mama and can lower the risk of GBS and miscarriage/stillbirth.
If you have any questions or if you are interested in Naturopathic Pregnancy support, you can learn more at Naturopath Services
* Speak with a Qualified Health Practitioner to discuss your personal health needs and support.