Vitamins for A Mom

Fats are also needed so the mother can absorb important fat-soluble vitamins such as vitamin A, D, E and K:

Ø Vitamin A supports eye and lung development and a strong immune system.

Ø Vitamin D is needed for healthy bone formation in the baby.

Ø Vitamin E helps to keep cell membranes healthy so they can function optimally.

Ø Vitamin K is key for healthy bones and blood clotting.

Fat is clearly an important part of a healthy pregnancy and as a general rule about a third of your daily calories should come from fat, but only if you are choosing the ‘good’ fats over the ‘bad’ fats as this will support your and your baby’s health for the long-term. Here are 5 top tips to getting your fats right in pregnancy:

Cut down on all processed snacks (e.g. crisps, biscuits, crackers) as these risk containing ‘bad’ hydrogenated or trans fats, which are known to be detrimental to health.

Instead, if you need an energy boost, bake your own from home using a little butter, olive oil or coconut oil in the recipes.

If you eat fish then make sure you eat at least TWO portions of oily fish every week (salmon, trout, mackerel, fresh tuna, herring, sardines and pilchards).

This should provide you with enough of the essential omega 3 fat DHA to support your baby’s brain, eye and central nervous system development.

DHA is not always found in other foods containing omega 3, such as walnuts and flaxseed.

Oily fish may contain contaminants (e.g. PCBs), which is why you should limit your intake  however it is important to understand that the risks outweigh the benefits, which is why two portions a week is recommended by the NHS .

You can help to reduce the PCB content of oily fish by choosing wild varieties and trimming away fatty areas before cooking.

If you don’t eat fish or simply cannot stomach it right now, do not worry. Instead, opt for a pregnancy-approved DHA supplement.

If you are a veggie or vegan you can still get DHA through pregnancy-safe algae supplements.