10 Essentials Nutrients – For A Fit And Healthy Pregnancy

Make sure you know the important facts about what not to eat during pregnancy and you should avoid or take extra care with when you’re pregnant. Women who are either trying to conceive or pregnant dream a healthy having no birth defects, for her dream to come true she has struggle for nine months. Nutrients listed in the article essential for every mother try to conceive or either pregnant, deficiency of any can lead to either a problem to her pregnancy or some defect in her child.


To maintain your body’s saved supply, fetal development of tissue and teeth, decrease risk of preclampsia, replenish your body’s stores of calcium lost from a high sugar intake, muscle growth and contraction. It should be taken during all trimesters, especially 3rd and during breastfeeding .Best sources include raw full fat dairy, cultured milk and buttermilk, non-homogenized milk, raw cheese, grass-fed raw milk, bone broths, Kefir, greens, soaked grains, coconut milk tonic.

Vitamin D

For proper tooth formation for your baby, insulin production, increased mineral absorption, protection against depression, fetal organ and brain development (dependent on mom’s intake). Vegetarians may be at risk for deficiency. Vitamin D should be taken during all trimesters, and during breastfeeding. Best sources include grass-fed dairy, grass-fed meats, lard, shellfish, salmon, butterfat, marine oil, grass-fed eggs, and liver/organ meat.

Vitamin A

Vitamin A is requited for development of fetal of lungs, visual system, skull, skeleton, kidney and brain. It provides assistance with utilization of minerals like calcium, water soluble vitamins and protein from food intake. Optimal thyroid and immune system function, production of sex and stress hormones. It should be taken during all trimesters and during breastfeeding. Best sources include cod liver oil, liver, butterfat, egg yolks, seafood, organ meats, grass-fed dairy and meats. Notice that these are all fat sources too. This is Mother Nature packaging the foods in the way your body needs them. Fat helps with vitamin A absorption.


It is essential for birth defect prevention, if supplementing with iron (you need more because they compete with each other for absorption), sperm development, fetal brain development (needed for language, memory part of the brain), cell division, growth, immune system functioning, reproduction, blood sugar control. Vegetarians may be at risk for deficiency. It should be taken before (especially if on birth control pills since they can deplete this nutrient) and throughout pregnancy. Best sources include grass fed red meat, oysters, fish, soaked nuts/seeds, ginger, shellfish, liver, egg yolks, hard cheeses, beans, pumpkin seeds, wheat germ, turkey, lamb, and dark poultry.

Omega-3 Fatty Acid

It is required for fetal brain, neurological, and visual development. Help prevent “baby blues” and learning disabilities. It should be taken during all trimesters, especially third. Post pregnancy for you and for your baby’s first two years of life. Best sources include grass fed meat, wild salmon, and cod liver oil.

Vitamin B6

Prevent nausea from morning sickness, prevents toxemia, helps with gluten intolerance, increases fertility, PMS prevention; replenishes lost stores from excess sugar intake.It should be taken during all trimesters. Best sources include raw full fat dairy, raw egg yolk from cage free pastured chicken (heat destroys B6), sprouted grains, raw meat and salmon, onions, sweet potato, lacto- fermented foods (these foods increase the bacteria in your gut which produce vitamin B6).


Becomes depleted with a high carbohydrate intake, assists in the process of building strong bones, aids in immune system function, reduces fatigue, regulates blood pressure, helps enzymes do their jobs. It should be taken during all trimesters, especially third. Best sources include soaked grains, raw milk (heated milk reduces absorption), sweet potato, cold deep water fish, bone broths, spices (hotter ones have more), red meat, wheat germ, pecans, salmon, avocados, bananas, soaked oats.

Folic Acid

Proper fetal nervous system development, myelination of the brain cells, neural tube and spine formation. It should be taken 3 months prior to pregnancy, first trimester and after delivery if breast feeding. eggs, supplements, organ meats (preferably grass-fed), oranges, citrus fruit, dark leafy greens, beans, broccoli, asparagus, peas, lentils, strawberries, soaked are the best sources.

Vitamin B12

Maintain fertility, healthy blood and nervous system, promote normal fetal growth and development, and prevent anemia and nervous disorders. Vegetarians and those with a high intake of sugar may be at risk for deficiency. It should be taken during all trimesters and during breastfeeding. Whole raw full fat dairy (destroyed by pasteurization), chicken, fish, eggs, cheese, grass fed red meats, coconut oil and milk are the best sources.


Iron is the most common nutrient deficiencies during pregnancy. Tiredness and difficulty concentrating could be signs of a iron deficiency. Needed to make the oxygen carrying part of the blood (your body needs to make more blood during pregnancy which means you need more iron). Without enough iron the body’s tissues and organs will not get the oxygen needed to function properly. It should be taken during all trimesters especially during last trimester to maintain fetus and placenta stores. Best sources include meat, dark poultry meat, fish, egg, black strap molasses.

By taking the above mentioned essential nutrients one can ensure a fit, healthy and defect free pregnancy which is every mothers dream.

I am a gynaecologist by profession, married and have a cute little daughter. Currently not practicing, but to satisfy the passion of service I love to help my preggy friends.

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