It doesn't feel like your pregnancy has reached the third trimester and soon your baby will be born into the world. You must have been waiting for this time and are busy preparing for your baby's birth. However, don't forget to keep meeting your nutritional needs. In the third trimester, your baby is still developing so he still needs a lot of important nutrients. What are the third trimester nutrients that are important for pregnant women to fulfill?
Development of pregnancy during the third trimester
The third trimester lasts from 28 weeks' gestation. In this period, the baby in your womb has seen its shape, important organs in the baby's body have also been formed and begin to function. Around the 32nd week of pregnancy, the baby's bones are also fully developed. However, the baby's nervous system continues to develop in this third trimester.
In this third trimester, the baby will continue to gain weight quickly, around 230 grams every week. Babies also start storing some minerals in their bodies, such as iron and calcium. So, the mother still needs to meet her high nutritional needs during the third trimester.
What are the third trimester nutrients that must be fulfilled by pregnant women?
The third trimester nutrition is almost the same as the important nutrients needed by pregnant women during the second trimester. Continuous fetal development in the womb and preparation of the fetus to be born make many important nutrients that must be fulfilled by pregnant women. The following are the third trimester nutrients that need to be fulfilled by pregnant women:
1. Omega-3 fatty acids and choline
Fetal development still continues during the third trimester, including the development of the brain and nervous system. So, pregnant women need to meet the needs of omega-3 fatty acids and choline to support this development. You can get these omega 3 and choline fatty acids from fatty fish (such as salmon, tuna and sardines) and omega-3 enriched eggs.
Development of the baby's bones also occurs very quickly in this third trimester. Therefore, mothers still need to fulfill their calcium needs of 1200 mg per day. In addition, babies also start storing calcium as a reserve in their bodies. Pregnant women can get calcium from milk and milk products, green vegetables, bony fish (such as anchovy and sardines), and soybeans. Choose milk and milk products that are low in fat if the mother wants to maintain her weight.
The closer to the time of birth, the iron needs of pregnant women are increasing. This is because more blood volume is needed for pregnant women and fetuses. Iron deficiency during pregnancy can increase the risk of premature babies and LBW. For this reason, pregnant women need to fulfill this high iron requirement. Iron needs of pregnant women in the third trimester are 39 mg.
You can fulfill this iron requirement from consuming green vegetables (such as spinach, broccoli and kale leaves), red meat, egg yolks, and nuts. Combine with foods that contain vitamin C when eating these foods. Vitamin C can help absorb iron by the body. In addition, vitamin C can also help improve the immune system in mothers and babies. You may also need to take iron supplements to help meet your high iron requirements.
In the third trimester, your zinc needs increase slightly compared to the previous trimester, which is 20 mg. Zinc requirements that are fulfilled properly during pregnancy can prevent babies from premature birth. You can meet these zinc requirements from red meat, seafood, green vegetables (such as spinach and broccoli), and nuts.
5. Vitamin A
The need for vitamin A also increases slightly in the third trimester of pregnancy than in the previous trimester. Pregnant women must meet the needs of vitamin A of 850 micrograms at this time. You can get vitamin A from various fruits and vegetables (such as carrots, tomatoes, sweet potatoes, and spinach), as well as milk and eggs.
- 13 Things to Do During the Third Trimester of Pregnancy
- Overcoming Fear and Anxiety Towards Labor
- Tips for Husbands to Help Wives Overcome Fear Ahead of Labor
- 8 Changes in the Body of Pregnant Women in the Third Trimester