Three key nutrients during pregnancy

It’s natural for pregnant women to want to provide their babies with the best start in life. A balanced diet is a great starting point, particularly since research indicates that babies who are over or underweight at birth are predisposed to chronic diseases when they are older. While there’s no magic formula for lifelong health, good nutrition during pregnancy certainly appears to set the stage for future health and wellness. Here are a few nutrients that deserve special mention for the important role they play in your baby’s brain health.

1. Omega-3

Omega-3 fatty acids are vital for healthy foetal brain development. Unfortunately it appears that pregnant women may not be consuming sufficient omega-3, possibly due to concerns over the mercury content in fish. According to research published in the journal Applied Physiology, Nutrition and Metabolism in 2015, “Only 27 percent of women during pregnancy and 25 percent at three months postpartum met the current European Union (EU) consensus recommendation for DHA.”

Clinical nutritionist Sally-Ann Creed advises boosting dietary omega-3 with good quality fish oil. “One to 3g a day is generally acceptable,” says Creed. “Always check with your doctor first, but most of my patients thrive on around 3g of good quality fish oil a day. Note it should be fish oil not flaxseed oil as there are some concerns about pre-term birth when consuming flaxseed oil,” she cautions. Whole or ground flax seeds are however considered safe during pregnancy.

2. Choline

Choline is also important for brain development and it protects against neural tube defects. “It’s good for the pregnant mum’s brain too,” says Creed. “A pregnant woman requires around 450mg of choline a day. One egg has around 113g so it’s easy to achieve your daily quota simply by eating a few eggs with some spinach, another valuable source of choline. Liver is also choline-rich, as are beef and salmon,” she adds.  

3. Iodine

Iodine produces thyroid hormone, another key player in healthy brain development. Severe iodine deficiency is the most common cause of preventable mental retardation and brain damage in the world today, however even mild iodine deficiency can lead to developmental and learning difficulties.

According to a policy statement released by the American Academy of Pediatrics in 2014, about one third of pregnant women in the USA are iodine deficient. Iodine is generally obtained from iodated table salt. The salt in processed food is not usually iodated, so if the diet consists predominantly of processed foods – as is often the case with the standard American and South African diets – it’s easy to experience an iodine deficiency.

The recommended daily intake of iodine for pregnant women is 250-300 micrograms. The Academy recommends taking a supplement that includes 150 micrograms of iodine to boost your intake of this nutrient. You can make up the balance by seasoning your food with iodated table salt and eating iodine-rich foods, such as fish and seafood.

The information in this article should not replace the advice of your doctor or Healthcare Practitioner. Always seek counsel from your doctor before taking supplements during pregnancy.