Pregnancy Nutrition and Baby

Pregnancy nutrition has a direct impact on your health when pregnant and also that of your growing baby. It directly shapes every single part of your baby's body and brain from the moment of conception until birth.

What you eat (or don't eat) becomes the building blocks of your baby's organs, bones, immune system, and even future health risks.

Critical Nutrients and Their Direct Effects on Baby

1. Folate / Folic Acid

What It Does for Baby: Neural tube (brain and spine), DNA synthesis↑

What Happens if You're Deficient: Risk of spina bifida, anencephaly (severe birth defects)

2. Iron

What It Does for Baby: Red blood cells, brain development, placenta

What Happens if You're Deficient: Baby born with low iron stores → anemia, poorer cognitive development by school age

3. Iodine

What It Does for Baby: Thyroid hormones → brain and nervous system

What Happens if You're Deficient: ↓ IQ (even 8-12 points), cretinism in severe cases.

4. Choline

What It Does for Baby: Brain cell membranes, memory centers (hippocampus)

What Happens if You’re Deficient: ↓ Memory and learning ability that can persist into childhood

5. Omega-3 DHA

What It Does for Baby: Brain, retina (eyes), nervous system

What Happens if You're Deficient: Smaller head circumference, lower verbal IQ, vision issues

6. Protein

What It Does for Baby: Every tissue, organs, muscles, enzymes.

What Happens if You're Deficient: Low birth weight, stunted growth.

7. Calcium and Vitamin D

What It Does for Baby: Bones, teeth, future bone density.

What Happens if You're Deficient: Baby pulls calcium from your bones; may affect baby's peak bone mass later in life.

8. Zinc

What It Does for Baby: DNA formation, immune system, brain

What Happens if You're Deficient: ↑ Risk of preterm birth, low birth weight, developmental delays.

9. Vitamin A

What It Does for Baby: Eyes, immune system, skin, organs.

What Happens if You're Deficient: Too little → birth defects; too much (from supplements/retinoids) → serious malformations.

10. B12

What It Does for Baby: Nerve coverings, red blood cells, brain.

What Happens if You're Deficient: Neurological damage, developmental delay (especially if vegan/vegetarian without supplements)

What You Eat Your Baby Eats!

Every cell in your baby's body is built from the nutrients you provide.

When you eat a varied, whole-food diet rich in vegetables, fruits, lean proteins, eggs, fish (low-mercury), nuts, seeds, legumes, and dairy (or fortified alternatives)' you give your baby the best possible start and can influence their health for decades.