Have you ever noticed how plants behave when they have good soil and are well- fertilized? What happens to the seeds and the soil is very similar to what happens in pregnancy with your body and with your baby before, during and after giving birth. There are a series of nutrients, vitamins and minerals that are important in order to give your baby a good head start.

Get everything ready from the start

A healthy pregnancy really starts before conceiving. Doctors recommend taking folic acid if you are planning to have a baby because studies show that low levels of this vitamin may cause defects in the baby’s spine. Folic acid is found mainly in green vegetables, whole grains and also in fortified breakfast cereals. In its natural state – as found mainly in green vegetables, legumes etc…- folic acid is called folate.

The recommended daily allowance of folic acid, before pregnancy, is of 400 micrograms (0.4 milligrams). You will find folic acid tablets in your local drugstore. Compare labels to check the content of folic acid in different brands.

In addition to sticking to a well balanced diet you should start taking prenatal vitamins: besides feeling better, you will be giving your baby the best welcome: a healthy environment with the essential nutrients.

Prenatal vitamins to ensure proper nutrition

The best way to get the necessary vitamins for a healthy pregnancy is through your diet. Vitamins are absorbed better in their natural form: in fresh fruits, vegetables, legumes, grains, cereals and other foods. However, because of the busy lives we lead it’s not always possible to stick to the healthy diet most of us would like to have. Many moms-to-be suffer from nausea and morning sickness during the first months of their pregnancy, which keeps them from eating the healthy foods they need. This is when taking a prenatal vitamin is more effective; because it helps you get the necessary vitamins, when you can’t get them through natural products.

Vitamins are necessary for the baby’s growth and the optimum development of its skeleton, nervous system, circulatory system and tissues.

Iron to prevent exhaustion

In addition to vitamins, minerals are also very important for your and your baby’s well-being during pregnancy. One of the most dramatic changes during pregnancy is the increase in blood volume. Blood carries oxygen to the cells in your body and, in this case, also to your baby’s cells through the umbilical cord. Red blood cells are responsible for carrying this oxygen and need iron to reproduce. If there is an iron deficiency, you will feel tired or exhaused because there isn’t enough oxygen going around. When the blood volume increases, there is sometimes not enough iron to create all the red cells required and you may become anemic. That’s why during pregnancy you are tested often for iron levels in the blood.

Strong bones thanks to calcium.

Calcium is necessary for the development of the baby’s bones and teeth. It’s so important that, if the baby doesn’t get it from outside sources, it will take it from your bones. This is why it's one of the minerals that must always be present in the diet of an expectant mom. Calcium cannot only be found in milk and dairy products, but also in green vegetables, sardines or canned salmon among other foods. Sometimes it’s not possible to obtain all the calcium you need from your diet and your doctor might make sure you get enough by prescribing a calcium supplement. Remember to include calcium-rich foods in your meals daily. Your bones will be the stronger for it!

 
Take vitamins and minerals with caution.

In this case, more is not better. Taking vitamins in excess or “megavitamins” is not a good idea during pregnancy. Excess vitamins may cause birth defects. You must be especially careful with an excess of vitamin A.

You should always ask your doctor what type of prenatal vitamins you need to take. He might prescribe vitamin supplements. But if you are going to buy over the counter prenatal vitamins in your local drugstore, check the label to make sure they are safe to take during pregnancy and show them to your doctor.