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8 IMPORTANT VITAMINS FOR PREGNANT WOMEN
Vitamins are considered essential nutrients, performing hundreds of roles in the body. They help boost your immunity, strengthen your bones, heal wounds, bolster your eyesight, and assist you in obtaining energy from food. With all this in mind then, it makes sense that the right vitamins are doubly important when pregnant. After all, these vitamins need to take care of not just one person, but two.
1. Vitamin A
Vitamin A is important for your baby's embryonic growth, including the development of the heart, lungs, kidneys, eyes, and bones as well as the circulatory, respiratory, and central nervous systems.
Vitamin A is particularly essential for women who are about to give birth because it helps with postpartum tissue repair. It also helps maintain normal vision, fights infections, supports your immune system, and helps with fat metabolism. The recommended daily vitamin A intake is 1232.1 IU/ \day (about 370 mcg retinol). However, if overweight prenatal vitamin A can cause miscarriage or cause negative effects for baby such as eyes, face, brain, spine ...
Vitamin A is rich in dark green vegetables like spinach and in yellow, red ripe fruits such as papaya, mango, persimmon, tomato and potato. In additions, it’s available in liver, fat, milk, egg yolks, fish oil ...
2. Vitamin B1
Vitamin B1, also known as Thiamin or Thiamine, performs many important functions during your pregnancy. It enables both you and your baby to convert carbohydrates into energy. Vitamin B1 also plays a major role in baby’s brain development and helps your muscles, nervous system and heart function normally.
The recommended daily allowance of vitamin B1 during pregnancy is 1.4mg. Thiamine is found in several foods. Whole grain products, cereals, fortified bread, pasta, peas, dried beans, some fish, and pork are good sources. Dairy products, fruits, and vegetables also contain vitamin B1, but in small amounts.
3. Vitamin B2
Vitamin B2, also known as Riboflavin, is a co-enzyme that involves in many reactions in the body. It plays a prominent role in promoting healthy skin, good vision, growth and development of baby’s muscle, bone, and nerve. Moreover, it lowers the risk of getting preeclampsia, which is a complication of pregnancy.
The recommended daily allowance (RDA) of vitamin B2 during pregnancy is 1.4mg. Milk, fortified cereals, wheat flour and bread products are all excellent sources of vitamin B2.
4. Vitamin B6
Vitamin B6, also known as Pyridoxine, is essential for your body to metabolize carbohydrates, proteins and fats. It helps to form red blood cells, neurotransmitters and antibodies. It is essential for the development of your baby’s brain and nervous system. Vitamin B6 also helps relieve morning sickness and maintains healthy blood glucose levels. Moreover, it prevents low birth weight in babies.
The daily requirement of vitamin B6 during pregnancy is 1.9mg. Pyridoxine is found in a variety of foods. Lean meat, fish, beans, and nuts are excellent sources of this vitamin. Some good options are chickpeas, potato, spinach, avocado, brown rice, hazelnuts, chicken…
5. Vitamin B9
Vitamin B9 or Folic Acid is the most important B vitamin to include during pregnancy. It prevents neural tube defects, serious birth complications of the brain and spinal cord. It also reduces the risk of other defects like cleft palate, cleft lip and some heart defects in babies and preeclampsia in pregnant women. It is essential for the production of red blood cells to prevent a form of anemia.
You should be consuming 400 – 800 mcg (micrograms) of vitamin B9 every day throughout your entire pregnancy. Folic acid is included in butter, bananas, oranges and grapefruit juice, asparagus, most fruits and vegetables, lentils, black beans, beans, peas and spinach. Most cereal products are potential supplements of folic acid.
6. Vitamin C
Vitamin C is essential for tissue repair, wound healing, bone growth, and healthy skin. Both you and your baby need this vitamin on a daily basis, as vitamin C deficiency is linked with impaired mental development. Even marginal vitamin C deficiency in the mother stunts the fetal hippocampus, the important memory center, by 10-15 percent, preventing the brain from optimal development.
Another reason for vitamin C is its ability to help you absorb iron. You also need extra iron for your growing baby and placenta, so vitamin C is essential in helping you absorb the correct amount.
The recommended daily amount of vitamin C when pregnant is 85 milligrams per day, with the maximum being 2,000 milligrams. Top foods to provide vitamin C include: capsicum, guava, green leafy vegetables such as kale and spinach, kiwi fruit, broccoli, strawberries citrus fruits such as orange, lemon and grapefruit, peas.
7. Vitamin D
Vitamin D helps your body absorb calcium, a mineral that helps your baby’s bones, teeth, heart, muscles and nerves develop.
A vitamin D deficiency during pregnancy can cause problems with growth and skeletal deformities. It may also have an impact on birth weight and, should your baby be low on vitamin D at birth, they are exposed to rickets, abnormal bone growth, and delayed physical development. Research has suggested that a vitamin D deficiency during pregnancy can affect bone development and immune function from birth through to adulthood.
During pregnancy you need 1,000 milligrams of calcium each day, so vitamin D is essential in making sure your body receives the goodness from what you put into it. Vitamin D can also be produced when exposed to the sun. Top foods to provide vitamin D include: cod liver oil, oily fish such as trout, soy products such as tofu, soy milk and soy yoghurt, dairy products such as butter, milk and yoghurt pork, eggs.
8. Vitamin E
With its antioxidant properties, one of vitamin E's main functions is protecting cell membranes from damage. It contributes to healthy skin and eyes, in addition to strengthening your immune system
The recommended intake of vitamin E is 15mg per day. Vitamin E can be found in vegetable oils, sweet potatoes, butter, spinach, asparagus, mango, prunes, almonds, peanuts, chestnuts and sunflower seeds.