Folate is a vitamin that belongs to the B-group vitamins and is important for the healthy development of the foetus in early pregnancy. The synthetic form of folate found in supplements and fortified foods is known as folic acid.

Folate helps to prevent neural tube defects (NTDs). These are serious birth defects that result in an incomplete closure of the neural tube during in embryonic development. This can leave parts of the nervous system undeveloped in the unborn child and can lead to impairments in the development of the brain, spinal cord and spinal column. Spina bifida is an example of such a defect. Lack of folate during pregnancy can lead to fatigue and tiredness and is linked to several pregnancy complications such as preterm delivery and low birth weight.

Folate occurs naturally in vegetables, particularly leafy green vegetables such as spinach. It is also found in asparagus, Brussels sprouts, whole-grain products, meat and dairy products.

In addition to making healthy food choices, experts recommend that all women of child-bearing age who are pregnant or planning a pregnancy take extra folic acid – to reduce the risk for NTDs.

Recommendation: a daily intake of 400 μg folic acid at least four weeks before you start trying to become pregnant and during the first trimester of your pregnancy. Your doctor or midwife can advise you on folic acid supplementation.

The mineral iodine plays a vital role in everyday health for you and your baby. It helps the body to grow and develop, especially the brain.

Iodine is needed to make thyroid hormones. This process takes place in the thyroid gland (located in the front of the neck). The thyroid hormones affect the way your cells function, among other things. Your baby's cells also rely on your iodine intake, especially the cells of the rapidly developing brain and nervous system. Iodine also regulates the baby's metabolism, the rate at which the body uses energy. So it’s very important that you consume sufficient iodine during pregnancy.

Good sources of iodine are seafood, eggs and dairy products. In many countries, iodine is added to table salt. Bread may also contain iodised salt.

During pregnancy, your body makes extra blood for your uterus, placenta and baby. The mineral iron is needed to produce blood. It is required to make haemoglobin, the protein in red blood cells that carries oxygen around your body and to your baby. Iron is also important to provide the growing muscles with oxygen and it helps to support your baby’s rapidly developing brain.

In addition, during the third trimester of your pregnancy, your baby starts building iron stores for the first months of life. This will help your baby stay healthy after birth and reduce the chance of an iron deficiency (ID or IDA). Mild or moderate iron deficiency early in pregnancy can severely and permanently impact your baby’s brain development. Lack of iron during pregnancy can lead to fatigue, light-headedness and dizziness and is linked to several pregnancy complications such as preterm delivery and low birth weight.

Your doctor or midwife will check your iron levels regularly. They may suggest taking an iron supplement if your levels run low. Make sure you are getting enough iron while you are pregnant.

Your body needs vitamin D to maintain adequate levels of calcium and phosphorus, which helps to build your baby’s bones and teeth. Vitamin D is also required for healthy muscle activity and plays a role in the proper functioning of our immune system. Not having enough vitamin D when you are pregnant may prevent your baby from getting enough calcium and phosphate. This can cause your baby to develop weak bones and teeth. Vitamin D also increases your chances of an uncomplicated pregnancy.

Small amounts of vitamin D can be found in foods such as oily fish (herring, salmon, sardines), eggs (yolk) and fortified dairy products, such as milks and yoghurts. The sun, however, is the main natural source of vitamin D.

The advice is clear: go out regularly, don’t stay indoors and don’t get sunburnt! Vitamin D is produced in our skin by sunlight (UVB rays), which is why this vitamin is also called ‘the sunshine vitamin’. For most fair-skinned people, sensible sun exposure for about 15 minutes is sufficient, exposing the face and forearms without using a sunblock. If you have olive or dark-coloured skin, you require more time to generate vitamin D.

The production of vitamin D in our skin depends on several other factors:

• Where you live; the closer to the equator, the higher the sun exposure.
• The season; there is more sun in summer than in winter.
• The altitude above sea level; sun exposure is higher in the mountains.
• The pollution in the atmosphere; smog reduces sun exposure.

Vitamin D supplementation (especially for those with olive or dark-coloured skin) is generally recommended, especially in winter. This should provide enough for your own requirements and help to build the stores your baby needs for the first months of life. Follow the advice of your midwife or contact your doctor for more information.

Together with vitamin D, the mineral calcium helps to build strong bones and teeth. But calcium does more than fortify our bones and teeth. It is present in every cell in the body and plays many key roles in our system, including helping muscles and nerves to function, and facilitating blood clotting. Calcium helps to establish a normal heart rhythm, for example.

If your calcium levels are not adequate during pregnancy, your baby will take the calcium it needs from your bones, which can result in bone loss later in life. So as well as helping your baby grow and develop normally, a healthy calcium intake in pregnancy is important for your own bone health. Obtaining sufficient calcium during pregnancy also helps your circulatory, muscular and nervous systems to function normally.

Rich sources of calcium are dairy foods such as milk, (frozen) yoghurt and (cottage) cheese. Calcium is also found in tinned sardines, collard greens, kale, pak choi, broccoli, calcium-set tofu and some nuts and seeds (almonds, brazil nuts, hazel nuts, sesame seeds).

Specific fatty acids such as docosahexaenoic acid (DHA) are very important for the neurological development of your baby. DHA is a long chain omega-3 fatty acid that is a key component of our brain and eye tissue. It is crucial for normal brain function and supports cognitive development; it enables thinking, learning and understanding throughout life.

The largest amount of brain development takes place in your third trimester; DHA is transferred from you to your baby at an even higher rate during this time. That’s why a balanced and varied diet containing a sufficient amount of DHA is so important, especially in this period. It also reduces the risk of pregnancy complications, such as early preterm delivery.

DHA supports the brain, eyes, and central nervous system, which makes it is uniquely important for pregnant women.

Good sources of DHA are: seaweed, fish oil and oily fish such as salmon, herring and mackerel.

It is recommended that you consume 200mg DHA daily during pregnancy. Eating two servings of oily fish (like salmon, sardines, herring or mackerel) a week can help you achieve this goal. Be careful not to eat more since these fish may contain pollutants that can build up in your body. A balanced and varied diet containing a sufficient amount of DHA also prevents the risk of complications, such as early preterm delivery.

Fibre, which is found in plant-based foods, is an important part of a healthy pregnancy diet. Fibre is not absorbed and used by the body like other nutrients. Fibre moves through our digestive system and helps in the movement of food and waste products. There are different types of fibre, each with specific properties. Fibre makes stools softer and easier to pass and can lower your cholesterol levels, thereby reducing the risk of heart problems. It is precisely these qualities that are so important during pregnancy.

Hard stools or mild constipation are a frequent problem during pregnancy. They are less likely if your diet is rich in fibre. Make sure you drink plenty of water to meet your increased fluid needs. Drinking a glass of prune juice every day can also be helpful. Some people find that drinking a warm liquid whenever they wake up can help ‘to get things moving’. The best way to minimise this uncomfortable condition is to include several sources of fibre in your daily diet, drink plenty of fluids and exercise regularly. Staying active can help ease constipation and leave you feeling more fit and healthy.

Foods that are rich in fibre are bran and wholemeal flour (in many breakfast cereals and bread), oats (fibre-start your day with porridge), brown rice, legumes (lentils, beans, dried peas), fruits (apples, oranges, grapefruits), dried fruit (apricots and figs) and vegetables (broccoli, spinach, celery, carrots, potatoes).