Question

What nutrients do I need during pregnancy?

Answer

During your pregnancy, it's crucial to include the following nutrients in your diet:

• Folic acid helps to protect your unborn baby from birth defects. Take a 400 microgram supplement every day until 12 weeks
• You are at higher risk of anaemia in pregnancy so eat plenty of iron-rich foods such as red meat, leafy green vegetables and fortified breakfast cereals
• Vitamin C helps your body absorb iron, so eat or drink something containing vitamin C, such as citrus or kiwi fruit, alongside iron-rich foods
• Vitamin D helps you to absorb calcium, which is essential for your growing baby's bones. Pregnant women should take a supplement containing 10 micrograms every day
• Omega-3 essential fatty acids are needed for your unborn baby's development. They are found in oily fish such as fresh tuna, sardines, mackerel and trout. Try to eat at least one portion a week, but no more than two - oily fish may contain pollutants, which could harm your baby if eaten in large amounts

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