Pregnancy: the most effective dietary supplements

Pregnancy is a crucial period during which nutrition plays a key role in the healthy progression of gestation, the fetus's health, and the mother's well-being. Wise food choices can help prevent certain complications while promoting optimal development for the future baby. According to scientific studies, nutritional deficiencies before and during pregnancy are associated with increased risks of obstetric complications and metabolic disorders in the child.

The importance of a balanced diet

The primary goal is to favor a nutrient-rich diet based on minimally processed foods such as fruits, vegetables, whole grains, legumes, nuts, seeds, oils rich in omega-3, and fatty fish. These foods provide the essential micronutrients and macronutrients while reducing excess calories from processed and sugary foods. Recommendations emphasize adequate intakes of folic acid (400 µg/day), iron (27 mg/day), calcium (1000 to 1200 mg/day), and omega-3. Folic acid is essential to prevent neural tube defects, while iron contributes to hemoglobin formation and oxygen transport. Supplementation may be necessary in case of a diagnosed deficiency. An unbalanced diet can lead to complications such as: • Intrauterine growth restriction. • Gestational diabetes. • Preeclampsia, caused by high blood pressure, often linked to calcium deficiencies. • Low birth weight: Often correlated with insufficient caloric intake.

Common pregnancy ailments

Hormonal and physical changes during pregnancy can cause various discomforts. Here are natural solutions to help relieve them: • Nausea and vomiting: Very common in the first trimester, they are often related to an increase in hormones such as hCG. Ginger, in small amounts, has been shown in several studies to be effective at relieving these symptoms. • Gastroesophageal reflux: Heartburn can be reduced by eating smaller, more frequent meals and avoiding acidic or spicy foods. • Constipation: Promoted by hormonal changes and pressure from the uterus on the intestines, it can be relieved by a fiber-rich diet and adequate hydration. • Urinary tract infections: Their prevalence increases due to anatomical and hormonal changes. Bacteria such as E. coli can move up to the bladder, causing cystitis. Drinking enough water and urinating regularly can reduce this risk.

Advice

• Follow a varied, colorful diet including fruits, vegetables, proteins, and healthy fats. • Avoid raw foods (meat, fish) and unpasteurized dairy products to prevent infections such as listeriosis. • Limit caffeine to 200 mg/day and avoid alcohol completely. Pregnant women are encouraged to consult healthcare professionals for personalized advice and to carefully ensure adequate intake of essential nutrients.