Some vitamins and minerals have more importance during pregnancy than others as I discussed in my column last week (Needs for a Healthy Pregnancy (1), Arab News, 17.05.2006). Some nutrients should be emphasized to ensure a healthy pregnancy and prevent deficiencies in the mother and birth defects in the child.

Vitamin A is a double-edged sword. The vitamin is essential for fetal cell development and communication, but in a daily dose not higher than 10,000 IU. Any dose higher can result in birth defects and malformation of the face, head, heart, or nervous system. Meanwhile, beta carotene, the precursor of vitamin A, is a safer alternative that does not pose the same risk. Dietary supplements offer healthy amounts of the nutrient, which is found in the following foods: beef and veal liver (not to be combined with high supplemental doses of vitamin A), carrots, leafy greens, cabbage family, squash, sweet potatoes, melon, pumpkin, mangoes, tomatoes, apricots, papaya, citrus fruits, and asparagus.

B vitamins like B1, B2, B3, B6, folate, and B12 need to be supplemented to meet pregnancy requirements. B6 is particularly important for the growth and development of fetal nervous system. Insufficiency of the vitamin can lead to morning sickness, water retention, diabetes, and difficult birth. Rich sources of B6 are dark leafy greens, cabbage family, peppers, bananas, squash, legumes, onions, nuts, and seeds.

Folate is an essential member of B vitamins for fetal nerve and cell development, DNA synthesis, and increased blood volume. Folate deficiency can contribute to fetal brain and spine defects (spina bifida) and anemia in the mother. The recommended dose should be a minimum of 600 mcg of folic acid. Folate is available in leafy green vegetables, asparagus, liver, whole grains, and eggs.

Vitamin B12 intake should be emphasized as it acts as a cofactor to folic acid for cell development and normal growth of the fetus. Infertility and still birth can result from B12 deficiency. Meat, fish, shell fish, poultry, turkey, dairy products, and eggs provide the vitamin.

Vitamin C is important for fetal tissue development and for mother’s utilization and absorption of necessary minerals. Symptoms of deficiency can result in hypertension, headache, uric acid, and blurred vision, leading to seizures and complications. Vitamin C along with bioflavonoids can lower risk of threatened abortions. By reinforcing capillary and vessel walls of the placenta, the nutrient prevents spontaneous miscarriages. On the other hand, very high vitamin C doses in mothers can contribute to deficiency of the vitamin in newborns when high supplementation through the mother is discontinued.

Vitamin D deficiency leads to the malformation of bone and teeth of the fetus; D is important for calcium absorption. Exposure to sunlight for fifteen minutes daily allows the skin to synthesize the vitamin. It is found in very few foods like salmon, herring, mackerel, oysters, cottage cheese, and eggs.

Vitamin E is a necessity during pregnancy to control high blood pressure, seizures, cholesterol build-up in blood vessels of the mother and prevent anemia in the newborn. It is found in unrefined corn oils, wheat germ, nuts, seeds, tuna, sardines, salmon, and sweet potatoes.

Calcium is an important mineral for mothers-to-be to prevent bone loss or else the fetus draws its needs from mother’s reserves. A pregnant woman should add to her diet four servings of foods abundant in calcium like dark leafy greens, low-fat dairy products, almonds, seaweeds, cabbage, legumes, pumpkin seeds, and prunes.

Deficiency in calcium can cause a mother’s bone calcium to leach into her blood, which can be harmful to her baby. The condition can trigger muscle spasms. Mother’s adequate intake of calcium during pregnancy can lower risk of hypertension in the child later in age. Calcium along with magnesium regulates blood pressure of mother and keeps her bones healthy as well as reduces risk of seizures. The mineral also helps the formation of fetal bones and teeth.

Magnesium influences many body functions during pregnancy. Because it is a relaxant, it is required to relieve physical and emotional stress common in pregnant women. It also prevents convulsions, breaks down toxins that cause pre-term labor, and lowers risk of cerebral palsy in newborns of very low birth weight.

Magnesium helps ease leg cramps at night, too. It is available in wheat germ, nuts, legumes, buckwheat, garlic, raisins, and green peas.

Iron intake during pregnancy is essential as mother’s blood volume increases to assist in the development of her fetus. Iron deficiency can contribute to infections after delivery, spontaneous abortion, and premature delivery. It also leads to smaller babies at birth, stillbirth, and infant death after birth. Rich sources of iron are liver, red meat, dried fruits, nuts, seeds, legumes, and leafy greens. Iron supplements for mothers-to-be should increase to meet the needs of the fetus and enrich her increased blood volume. Unfortunately, iron supplements can intensify nausea and constipation. The dose can be divided to smaller doses with meals or taken at night just before bedtime. Drinking plenty of water relieves constipation. As zinc in the body may be negatively affected by high doses of iron, zinc rich foods should be included in the diet.

Zinc is an essential mineral for fetal development and birth weight and helps the pregnancy to reach full term. Low zinc can contribute to birth defects, low birth weight, early abortion, premature birth, mental retardations, and behavioral disorders. Inadequate zinc supply can cause suppressed immunity in children, leading to infections. Mothers should increase their dietary zinc intake by consuming such foods as oysters, ginger root, lamb, haddock, shrimp, turnips, green and dry peas, eggs, and whole grains.

Fluoride, in tea and sesame seeds, provides the child protection from tooth decay after birth.

Sodium (salt) should be restricted during pregnancy to control hypertension. So, avoid adding table salt to your food. Processed foods also contain lots of sodium.

Live Active Bacteria

Probiotics in active culture yogurt (Activia, Danone-Alsafi) are essential elements of nutrition for mother and fetus. Live active bacteria promote digestive balance and inhibit pathogenic bacteria, germs, and yeasts infections in the mother. Probiotics enhance carbohydrate, amino acid, and vitamin K syntheses and nutrient assimilation. These “beneficial” bacteria help gastrointestinal functioning by reducing gastric acid and gases, relieving diarrhea, and boosting immunity. Probiotics, taken by mothers-to-be in the last trimester, lower the risk of allergies and eczema in newborns.

Supplements for mothers-to-be should be prescribed by the treating physician and according to clinical tests. Special attention should be given to mothers who are with twins, vegetarians, smokers, or alcohol drinkers. Medications and drugs, if necessary, should be taken with doctor’s supervision and prescription.

Morning sickness is not uncommon in the first trimester of pregnancy; in rare cases it continues to full term. It helps to have a cracker or dry cereal before rising from bed. Vitamin B6, as I mentioned earlier, can ease symptoms of nausea along with ginger preparations in small amounts. Raw or roasted almonds relieve acid reflux. Fatty fried foods and drinking water with meals should be avoided. Drinking plenty of water is essential but in between the meals. Adequate water intake reduces constipation, headaches, nausea, and acid reflux. Hyperacidity and vitamin C deficiency encourage gum recession.

Sleep and rest are important factors of a healthy pregnancy. Sleep promotes the body to repair cells and rebuild the mother’s body to contribute to the healthy development and growth of her fetus. Short naps and resting periods are means of reducing physical and emotional stress.

Certain moderate activities during pregnancy are recommended to boost stamina and improve circulation and sleep. Yoga is good to lower stress and increase flexibility. Walking and swimming are needed to enhance oxygen intake and ease the delivery.

Pregnancy is a critical time for both mother and child. It is important for a mother-to-be to make healthy nutritional and hygienic choices to ensure the success of her pregnancy. The involvement of family and their support along with good medical care are important for her and her fetus. The nine-month pregnancy is a precarious period of her life. Her mission is sacred, dedicated to procreation.

Bringing a healthy new life to this world requires from her to maintain sound health and vital energy to continue her equally important missions of breastfeeding and raising her newborn. Doesn’t Prophet Mohammed (peace be upon him) promise in this Hadith, “Paradise is at the feet of mothers”?

(Mariam Alireza is a holistic science specialist. Send comments to [email protected]. Log on to arabnews.com for previous articles.)