We’ve all heard about morning sickness, swollen feet, and the endless bathroom trips – but there are other, quieter health risks during pregnancy that don’t get the same airtime.
The truth is, while pregnancy is often described as this glowing, magical chapter, many South African moms-to-be are silently dealing with issues they may not even know they have. Some of these risks aren’t picked up until there’s a problem — but they can be spotted and managed early if you know what to look out for.
“Even if you feel fine, there could be things happening in your body that need attention,” says Sr Londe, independent midwife and Vital Baby’s trusted advisor. “And the sooner we catch them, the better for both mom and baby.”
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Here are three common yet often-overlooked pregnancy concerns – plus the foods that can help keep you and your baby thriving.
Vitamin D Deficiency
You’d think living in sunny South Africa would protect us from low Vitamin D, but up to 80% of pregnant women here don’t have enough — especially those with darker skin or who spend most of their day indoors.
Vitamin D helps your body absorb calcium for your baby’s bones and teeth. Low levels have been linked to gestational diabetes, low birth weight, and slower development after birth. Because fatigue and mood dips are often brushed off as “just pregnancy”, deficiency can go unnoticed without a blood test.
Eat more of these:
- Oily fish like salmon, sardines, and mackerel
- Egg yolks
- Fortified dairy or plant milks
- Mushrooms (especially those exposed to sunlight)
Tip: Pair these foods with a little safe morning or late-afternoon sun to naturally boost your levels.
Pregnancy hypertension
High blood pressure during pregnancy — whether it’s gestational hypertension or pre-eclampsia — is one of South Africa’s leading causes of maternal health complications.
It can strike at any point, but it’s more common in women over 35, first-time moms, or those with conditions like diabetes. Sometimes there are warning signs like swelling, headaches, or blurry vision, but often it’s silent — which is why those regular antenatal blood pressure checks are non-negotiable.
Eat more of these:
- Leafy greens like spinach, kale, and Swiss chard (rich in magnesium and potassium)
- Berries (antioxidants help support blood vessel health)
- Nuts and seeds like almonds, sunflower seeds, and pumpkin seeds
- Oily fish for omega-3 fatty acids that support circulation
Anaemia
Iron-deficiency anaemia is incredibly common in pregnant South African women. It can leave you feeling constantly tired, dizzy, or short of breath, and can increase the risk of preterm birth, low birth weight, and even postnatal depression.
The problem? Fatigue in pregnancy is so normalised that many women don’t think to get their iron levels checked.
Eat more of these:
- Lean red meat (beef, lamb, or ostrich)
- Lentils, chickpeas, and beans
- Dark leafy greens like spinach and beet greens
- Pumpkin seeds and cashews
- Fortified cereals
Tip: Pair iron-rich foods with vitamin C sources like oranges, strawberries, or bell peppers to boost absorption.
These risks might sound worrying, but the good news is they can be prevented or managed with awareness, regular check-ups, and nourishing food choices:
- Don’t skip antenatal visits, even if you feel fine
- Ask your healthcare provider about testing for Vitamin D and iron
- Pay attention to your body and speak up about any unusual symptoms
Pregnancy isn’t just about the beautiful moments — it’s also about protecting your health so you can welcome your little one with strength and confidence. As Sr Londe puts it: “When moms are informed, they’re empowered.”
Because in the journey to motherhood, what you don’t see can be just as important as what you do.
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