by Natalie Louise Fox

Created on: September 23, 2008

Being pregnant is tiring enough without having to saunter across a minefield full of different people's (sometimes explosive) opinions.

If you are not busy reading conflicting advice in various 'must have' books, you are trying to glean some mere shrapnel of useful advice from mother-in-laws and best friends.

Where do you begin when trying to establish the actual facts from what other people would do? Every day it seems that you discover something else you are not supposed to eat or drink (despite the fact that you may have been consuming it for the last five months). This article is not concerned with the stuff you can't have, as I am sure that we would be here for weeks.

So what about the stuff you CAN have?

Much research has been conducted into the nutrients that are beneficial for both mother and baby. Obviously, the mother's nutrient levels must increase during pregnancy and breastfeeding to accommodate for the growing foetus inside.

Let's start with the most notorious- folic acid, or its derivatives, folates. These work in conjunction with vitamin B12 to assist in the formation of red blood cells. A deficiency can cause all sorts of problems. Megoblastic anaemia is thought to affect up to 25% of pregnant women and basically means that the red blood cells are larger than normal, causing anaemia- type symptoms.

The risk of neural tube defects such as spina bifida is increased if the mother's pre-conception diet was deficient in folic acid. Current recommendations suggest that all pregnant women should supplement their diets with at least 400mcg per day, as taking this supplement in pregnancy can significantly lower the chances of neural tube defects even if the mother's diet was deficient before.

Other possible problems with a lack of folate, or folic acid in the diet could lead to a premature birth or a low birth weight.

Iron could also be supplemented as the mother will be pumping a considerable amount of extra blood around the body. It is also essential for the development of a healthy placenta and to prevent iron-deficient anaemia.

Omega 3 is another well-publicised essential pregnancy nutrient. It is a well known fact that it can boost brain power- essential for a foetus's developing brain and nervous system. Omega 3 can be supplemented, but high levels are found in oily fish, and it is recommended that pregnant women eat at least two portions per week (you will probably be advised to avoid shellfish during pregnancy due to the risk of listeria and related bacteria. Tuna, swordfish and marlin will probably be off limits too as these have been found to contain high levels of not-so beneficial mercury).

Vitamin C and zinc may be useful in the prevention of stretch marks as they help to keep the skin supple and healthy- full of collagen. Zinc may help alleviate those (sometimes strange) food cravings, and vitamin C will almost certainly do wonders to boost your immunity and fight off infection during pregnancy, along with strengthening those ever important nutrient-carrying blood vessel walls.

So there we have it, essential vitamins for pregnant women.

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