Pregnancy: Most Effective Dietary Supplements

Pregnancy is a crucial period where nutrition plays a key role in the successful progression of gestation, fetal health, and the well-being of the mother. Wise dietary choices can prevent certain complications while promoting optimal development for the future baby. According to scientific studies, nutritional deficiencies before and during pregnancy are associated with increased risks of obstetric complications and metabolic disorders in the child.

The importance of a balanced diet

The primary goal is to prioritize a nutrient-rich diet based on minimally processed foods such as fruits, vegetables, whole grains, legumes, nuts, seeds, oils rich in omega-3, and fatty fish. These foods provide essential micronutrients and macronutrients while reducing excess calories from processed and sugary foods.

The recommendations emphasize sufficient intakes of folic acid (400 µg/day), iron (27 mg/day), calcium (1000 to 1200 mg/day), and omega-3. Folic acid is essential for preventing neural tube defects, while iron contributes to hemoglobin formation and oxygen transport. Supplementation may be necessary in cases of diagnosed deficiency.

A dietary imbalance can lead to complications such as:

• Intrauterine growth retardation.

• Gestational diabetes.

• Preeclampsia, due to high blood pressure, often linked to calcium deficiencies.

• Low birth weight: Often correlated with insufficient caloric intake.

Common pregnancy discomforts

The hormonal and physical changes of pregnancy can lead to various discomforts. Here are natural solutions to relieve them:

• Nausea and vomiting: Very common in the first trimester, often related to an increase in hormones like hCG. Ginger, in small quantities, has shown effectiveness in several studies to alleviate these symptoms.

• Gastroesophageal reflux: Heartburn can be alleviated by eating smaller meals and avoiding acidic or spicy foods.

• Constipation: Promoted by hormonal changes and the pressure of the uterus on the intestine, it can be relieved with a high-fiber diet and sufficient hydration.

• Urinary tract infections: Their prevalence increases due to anatomical and hormonal changes. Bacteria like E. coli can migrate to the bladder, causing cystitis. Drinking enough water and urinating regularly can reduce this risk.

Advice

• Adopt a varied and colorful diet, including fruits, vegetables, proteins, and healthy fats.

• Avoid raw foods (meat, fish) and unpasteurized dairy products to prevent infections like listeriosis.

• Limit caffeine to 200 mg/day and completely avoid alcohol.

Pregnant women are encouraged to consult health professionals for personalized advice and to carefully ensure a sufficient intake of essential nutrients.