Micronutrient requirements in pregnancy (II)

Today we will continue to learn about the micronutrients that have the greatest impact on the final results of pregnancy.

Choline requirements

Choline is a nutrient considered a B-complex vitamin. It can be produced by the human liver, but not in sufficient quantities.

It is a very important nutrient for pregnant women since its functions are related to cell division and the development of the nervous and cerebral system.

Several scholars believe that choline deficiencies during pregnancy can cause birth defects and delays in postnatal cognitive ability.

The recommended intake of choline during pregnancy is 480 mg/day - milligrams per day.

The main nutritional source of choline is egg yolk, although it is also present in many other foods such as meat, dairy products, fish, potatoes, Brussels sprouts, broccoli and cauliflower.

Iron requirements

Iron requirements during pregnancy increase mainly because it is an essential element in the manufacture of hemoglobin, a blood protein necessary for the development of the baby's blood system, the growth of the placenta, and the maintenance of adequate levels of hemoglobin in the mother.

Iron deficiencies are very common during pregnancy, especially in mothers who are teenagers, very young, or who have had a previous pregnancy in close proximity.

Iron deficiencies cause iron deficiency anemia, considered the most frequent nutritional deficiency in pregnant women; its symptoms are fatigue, dizziness and headaches.

Iron deficiencies in pregnant women increase the risks of maternal mortality, premature births, low birth weight, death of newborns and delays in the development of the child's attention and learning capacity.

To ensure an adequate iron intake through the diet the mother should know that this mineral is best absorbed in foods of animal origin. Examples: Offal, red meat, fish, chicken. Nuts and legumes also contain iron. Combining iron-rich foods with foods containing vitamin C, such as lemon, increases iron absorption.

The recommended iron intake for women of childbearing age is 18 mg/day (milligrams per day).

Since it is very difficult to compensate the iron demand with diet alone during pregnancy, the World Health Organization (WHO) recommends the use of iron supplements as part of prenatal care.

Calcium requirements

During pregnancy there are several changes in calcium metabolism due to the increase in plasma volume, the increase in urine losses, and above all, the increase in calcium transfer to the fetus from the third trimester of pregnancy to ensure the contributions demanded by the accelerated growth of the baby's bone tissue. For this reason, the mother's calcium needs increase from the second half of pregnancy onwards.

Calcium insufficiencies are more frequent in pregnant adolescents and young women under 25 years of age, since their reserves are more scarce. Calcium insufficiencies increase the risks of hypertension and preeclampsia; gestational hypertension is a risk factor for prematurity, low birth weight and newborn mortality.

On the other hand, the insufficiency of calcium in the diet of the pregnant woman causes the use of calcium from the maternal skeleton to supply the requirements for bone development of the fetus; this mechanism favors the appearance of osteoporosis in the mother, in later stages of her life.

The recommended intake of calcium for a healthy adult woman is 1200 mg/day -milligrams per day-; this amount should be increased in the second half of pregnancy to 1300 mg/day -milligrams per day-. It should be taken into account that calcium absorption is reduced by vitamin D insufficiencies and by ingestion of corticosteroid hormones.

It is estimated that the calcium demand during pregnancy can be supplied by consuming between 0.75 and one liter of milk daily, distributed throughout the day and a 15-minute daily exposure to sunlight to ensure vitamin D availability.

Important: Excessive calcium intakes should be avoided as they can reduce iron absorption.

Iodine requirements

Iodine requirements vary throughout life, with iodine intakes being most necessary during pregnancy and lactation, and especially during early pregnancy.

Iodine is the essential constituent of the hormones synthesized in the thyroid gland, which are responsible for regulating body temperature, metabolic rate, reproduction, and growth, among other functions.

Iodine deficiencies during pregnancy cause maternal and fetal hypothyroidism, resulting in miscarriage, fetal anomalies, deafness and retarded physical and mental development of the child. According to the World Health Organization, millions of people in the world suffer brain damage due to maternal iodine deficiencies.

An adequate measure to avoid iodine deficiencies in the general population is the consumption of iodized salt; however, this measure is not sufficient for pregnant women, since they need higher daily doses, so specialists recommend the use of supplements in the form of potassium iodide.

The recommended intake of iodine for a healthy adult woman is 110 ug/day -micrograms per day-; this amount should be increased during pregnancy to 135 ug/day -micrograms per day-.

The best dietary sources of iodine are iodized salt, fish, shellfish and seaweed.

Zinc requirements

Zinc is part of the enzymes that are involved in the metabolism of carbohydrates and lipids, as well as in the synthesis of proteins and fatty acids; therefore, its requirements are higher in pregnancy to meet the increased needs of all these nutrients during gestation.

Zinc deficiencies during pregnancy cause intrauterine growth retardation, premature births and impairment of the child's cognitive development. More severe deficiencies can affect embryo formation and fetal development, causing congenital malformations.

The recommended intake of zinc for a healthy adult woman is 15 mg/day -milligrams per day-; this amount should be increased during pregnancy to 20 mg/day -milligrams per day-.

The main sources of zinc in the diet are linked to proteins, including red meat, fish, seafood and eggs. It is also present in whole grains, as well as in vegetables, nuts and pumpkin seeds.

Selenium requirements

Selenium is an essential element of protection against oxidative stress, and in the regulation of the thyroid; it therefore plays an important role during embryonic development, protecting the mother and embryo from oxidative damage.

Selenium contributes to combat weakness and muscular fatigue in the mother, reduces anxiety and favors her general condition. It also reduces the risk of underweight in the fetus.

Selenium requirements increase during pregnancy, with a reduction in blood levels controlled by placental hormones. The fetus stores selenium mainly in the liver towards the end of gestation at a rate of 2 ug/day -micrograms per day-.

The recommended intake of selenium for a healthy adult woman is 55 ug/day -micrograms per day-; this amount should be increased during pregnancy to 65 ug/day -micrograms per day-.

The main food sources of selenium are protein-rich foods - organ meats, meats, fish and dairy products - although onions, nuts and some vegetables also contain selenium.