Nutrients you need during pregnancy and their sources

Dear mother, A balanced diet during your pregnancy is the cornerstone for ensuring your health and the proper growth of your fetus. Pregnancy goes through three essential stages, and each stage is characterized by different nutritional requirements that suit the physical changes occurring in the mother and the fetus.

First trimester of pregnancy (week 1 to week 12): the stage of embryo formation

The first three months of pregnancy are among the most important stages of fetal development. During this time, vital organs begin to grow, and rapid cell division occurs, which requires special attention to nutrition to ensure your health and the health of your fetus. Below are the most important nutrients to focus on during this sensitive stage:

1. Folic acid: it has an important role in protecting the neural tube from birth defects. The World Health Organization recommends taking 400 micrograms of folic acid daily from before pregnancy until the end of the 12th week of pregnancy. Foods rich in folic acid are dark leafy vegetables such as spinach, watercress, lettuce, broccoli and cabbage, in addition to lentils and oranges. ”World Health Organization”
2. The Iron: The demand for iron increases during pregnancy, as it enhances your blood volume and helps in the formation of red blood cells in your fetus. A deficiency in iron can lead to anemia, which increases the risk of preterm birth or low birth weight. Nutritional sources are red meats, liver, spinach, legumes. ”Recommendations to Prevent and Control Iron Deficiency in the United States”
3. Vitamin B6: it relieves the problem of nausea of pregnant women. You can consume these following foods to cover your vitamin B6 needs:
   • Animal Foods (chicken, turkey, and fish such as salmon and sardines).
   • Plant Foods (potatoes, bananas, avocados, leafy vegetables like spinach, carrots, and pumpkin).
   • Nuts and seeds (sunflower seeds, hazelnuts, walnuts, and peanuts).
   • Legumes and whole grains (oats, brown rice, lentils, beans, and chickpeas).
   • Eggs and dairy products in moderate amounts.
4. Proteins: This nutrient is essential for the formation of new cells such as fetal tissue and placenta. It also helps in the production of hemoglobin, which boosts the amount of oxygen transported to the fetus. It also enhances the immunity of pregnant women and protects them from infection during the sensitive period of pregnancy. Protein also contributes to stabilizing blood sugar levels, which reduces fatigue and dizziness. Suitable protein sources for you are eggs, chicken breast, fish (low mercury such as salmon and sardines), legumes (lentils, chickpeas, beans), yogurt, cheese, nuts and quinoa.
5. Water: Suppresses constipation and improves blood circulation.

Second trimester of pregnancy (week 13 to week 27): support the growth of organs and bones and provide adequate energy to the mother

The second trimester of pregnancy extends from week 13 to week 27, and it is a critical transitional phase characterized by a decrease in nausea symptoms and a noticeable increase in your baby’s growth. During this trimester, the fetus begins to form bones, organs are developing in a more complex manner, and movements can be felt. Therefore, there is an increased need for specific nutrients to support these biological changes for both the mother and the fetus.

During this stage:

Your blood volume increases.

The bones and teeth of your fetus begin to develop.

The uterus and placenta grow at a rapid pace.

You need additional energy and muscle growth to cope with the physical changes.

Here are the most important nutrients that a pregnant woman needs during this period:

1. Calcium: This element is essential for the formation of bones and teeth in your fetus, and it also maintains the health of your bones. In case of a deficiency in the diet, the body starts to withdraw calcium from your bones to meet the needs of your fetus. The recommended amount is 1000 mg daily. Some of the most important dietary sources of calcium include milk, yogurt, cheese, broccoli, sardines, and almonds. ”Calcium – Health Professional Fact Sheet”
2. Vitamin D: It helps your body absorb calcium and supports the development of bones and immunity in your fetus, while also reducing the risk of preeclampsia and gestational diabetes. It is recommended to consume 600 International Units daily. The primary dietary sources of vitamin D are cod liver oil, egg yolk, fortified milk, and exposure to sunlight for 15-20 minutes daily. ”Vitamin D and Pregnancy | American Pregnancy Association”
3. The iron: Iron is essential for the formation of hemoglobin, which carries oxygen to your fetus. In the second trimester, the amount of blood increases by about 50%, which raises the need for iron. It is recommended to consume 27 mg daily, and it is preferable to take iron with vitamin C to enhance absorption, and to avoid caffeine as it reduces absorption. Some of the most important dietary sources are red meat, liver, spinach, lentils, and nuts. ”Iron-deficiency anemia”
4. Protein: It is essential for the growth of new tissues, including your fetus’s tissues and the placenta, and for increasing the size of the uterus. It also helps in the production of antibodies to support your immunity. It is good to consume 71 grams of protein daily. The most important food sources are lean meats, eggs, dairy products, legumes, and nuts. ”Pregnancy diet: Focus on these essential nutrients – Mayo Clinic”
5. Omega-3 fatty acids (Omega-3, especially DHA): It plays a major role in the development of your baby’s brain and eyes. Nerves and neurons begin to grow intensively during this stage, making omega-3 an essential nutrient. The recommended amount is 200–300 mg of DHA daily. The main dietary sources are salmon, sardines, flaxseeds, walnuts and DHA supplements for pregnancy. ”Omega-3 Fatty Acids – Health Professional Fact Sheet”
6. Dietary fiber: It helps prevent constipation, which is a common problem in the second trimester due to the increasing pressure of the uterus on the digestive system and slowed bowel movement. Recommended amount is about 25 grams per day. Key dietary sources are fruits (such as apples and pears), leafy vegetables, oats, whole grains and legumes. ”What can help with constipation during pregnancy? | ACOG”
7. Magnesium: It helps regulate blood sugar levels, prevents muscle cramps, and works with calcium to strengthen bones. Recommended amount is 350 to 400 mg per day. Main dietary sources are nuts, whole grains, avocados, spinach. ”Magnesium – Health Professional Fact Sheet”

Third trimester of pregnancy ( week 28 to birth): support full fetal development and prepare the mother for the childbirth and lactation

The third trimester of pregnancy lasts from week 28 to birth (around week 40), and it is considered one of the most demanding stages in terms of nutrition and energy. During this trimester, your fetus reaches its final stages of growth, gains weight rapidly, and your body begins to prepare for delivery and breastfeeding.At this stage, you need a balanced diet that supports the development of your fetus’s brain, the growth of its vital organs, and the formation of nutrient stores that your baby will rely on after birth. This diet should also support your energy as a mother and your psychological and physical stability.

The most important nutrients at this stage are:

1. Omega-3 fatty acids (especially DHA): it supports neural and visual development of the fetus and helps in developing of the brain during the final stages of growth, it also reduces the risk of premature birth. The Recommended amount is 200–300 mg of DHA daily. Key sources of omega-3 fatty acids are salmon, sardines, flaxseeds, walnuts, fish oil and DHA supplements specifically for pregnancy. ”Omega-3 Fatty Acids – Health Professional Fact Sheet”
2. Protein: It supports the rapid growth of your fetus and the development of muscles and new tissues and helps strengthen the uterine muscle and prepare the body for childbirth. It is also used in the production of milk in preparation for breastfeeding. The recommended amount is 71 grams daily. Main sources of protein are meat, eggs, dairy products, lentils, beans and nuts. ”Pregnancy diet: Focus on these essential nutrients – Mayo Clinic”
3. The iron: It is essential for the formation of red blood cells and prevents anemia resulting from a significant increase in blood volume at this stage, as well as protecting against preterm birth and low birth weight. It is recommended to consume 27 mg of iron daily. The main sources of iron are liver, meat, lentils, spinach, legumes, and fortified cereals. ”Iron deficiency anemia during pregnancy: Prevention tips – Mayo Clinic”
4. Calcium: It helps in the formation of your baby’s bones and teeth and contributes to the development of muscles, the heart, and the nervous system, while also reducing the risk of high blood pressure during pregnancy (preeclampsia). The recommended daily amount of calcium for pregnant women is 1000 mg. The main sources of calcium include milk, yogurt, cheese, broccoli, and sardines. ”Calcium – Health Professional Fact Sheet”
5. Vitamin C: It improves the absorption of iron from foods, supports the immune system, and strengthens body tissues. It also plays a role in the formation of collagen, which is essential for the skin, blood vessels, and placenta. It is recommended to consume 85 to 120mg of vitamin C daily. The main sources are orange, strawberry, kiwi, bell peppers and broccoli. ”Vitamin C – The Nutrition Source”
6. Fiber: They prevent constipation and bloating, which are common in the third trimester due to the pressure of the uterus on the intestines. They also enhance the feeling of fullness and help in weight control. The recommended amount is 25-30 grams per day. The main sources are oats, whole grains, leafy vegetables, legumes, and fresh fruits. ”Nutrition During Pregnancy | ACOG”
7. Magnesium: It reduces the risk of preterm birth and painful muscle contractions, and it works with calcium to support the muscles of the uterus and bones. The recommended amount is 350–400 mg per day. Main sources are Nuts (almonds and cashews), spinach, whole grains and dark chocolate. ”Magnesium – Health Professional Fact Sheet”

Here are some important tips during the last third of your pregnancy:

Eat small, frequent meals to reduce acidity and feelings of fullness.

Make sure to drink 8–10 cups of water daily to prevent dehydration and constipation.

Reduce salty and fried foods to avoid fluid retention.

Stay away from excessive caffeine as it may affect iron absorption.

Engage in light walking or prenatal exercises unless there is a medical reason not to.

Good nutrition in the third trimester of pregnancy is essential to ensure a healthy birth and provide the fetus with the nutrients it will need to grow outside the womb. It also helps prepare the mother’s body for labor and breastfeeding. Neglecting the dietary supplements recommended by the doctor is not advised but focusing on natural and balanced food is fundamental.

Eating the right foods at every stage of your pregnancy contributes to reducing health risks by promoting fetal development and preparing the mother for a safe birth and a successful motherhood experience.