Iron, folic acid and calcium are some of the most essential nutrients, says nutritionist Edna Nava. However, it is also necessary to eat foods rich in zinc, magnesium, vitamins A, C and D and B complex

“(During pregnancy) the needs of vitamins generally are increased above the 30 per cent in the case of complex B, except the B6 (pyridoxine), which is 45 percent, and 50 percent extra folic acid (B9).

“The extra vitamin B6 and other B complex (except folic acid) that are required in the diet, are easy to choose foods correctly, as a typical breakfast of cereal and some animal protein,” explains .

For example, B vitamins found in whole grains, nuts, organ meats, legumes, wheat germ, green leafy vegetables, egg, milk and peanuts.

Folic acid is easy to get it from dark green leafy vegetables like spinach and raw spinach, chicken livers and beef, yeast, chickpeas, beans, lentils, beans, peanuts, sunflower seeds and orange juice. To a lesser quantity is found in whole grains, egg yolk, dried fruits and cheeses.

“However, the need for folate (folic acid) often require covered with a specific meal plan, by administering synthetic or some combination of both sources,” said Nava.

The best practice is that women planning a pregnancy consume 400 milligrams of folic acid per day, which will increase to 600 milligrams per day once they are pregnant.

“Women who take oral contraceptives for long periods needed to start a diet rich in folic acid (or folate supplements), approximately eight weeks before conception.”

The specialist added that pregnant women also require extra iodine (about 220 milligrams per day) for the prevention of goiter, which can be covered through the normal intake of iodized salt.

The extra iron (27 milligrams per day) mentions, it is necessary to synthesize large amounts of hemoglobin in pregnancy and to provide reserves for the baby.

Foods rich in iron are liver, beef, pork, turkey, chicken, fish, raisins and prunes, apricots, figs, pears, dried peaches, tomato juice, turnip, zucchini and baked potato.

Also, tofu, beans, beans, soy, fresh peas, lentils, peanut butter, wheat bread, fortified cereal, pasta and brown rice are rich sources of this mineral.

“Pregnant women need an iron supplement, especially if they consume this fortified foods such as breakfast cereals.

“But as iron supplements can reduce appetite and cause nausea and constipation, should be taken between food or just before going to sleep,” he says.

Calcium is an essential mineral for bone formation and to maintain healthy nervous system, muscle and blood is obtained from the consumption of dairy products like milk and cheese.
Therefore, it is also necessary when expecting a baby, so that eating foods containing it will be of great benefit.

“You can find peanuts, walnuts, sunflower seeds, leafy vegetables, lentils and peas, but a good source is corn tortillas, the minnows, sardines, watercress and epazote,” said Nava.