Pregnancy is the most magnificent phase in a woman’s life. During these days, a woman needs great care, watchful attention, and proper nutrition. Above all, they must receive enough vitamins to keep themselves and their babies strong and healthy.
A well-balanced diet is extremely important for providing sufficient prenatal vitamins to the would-be mother as well as the fetus. We can receive a large amount of vitamins from our regular food habits; however, it might not be efficient for pregnant women sometimes.
In these situations, they should consult their physicians and take vitamin supplements along with a healthy diet in order to meet their vitamin needs.
There are certain essential vitamins that must be incorporated in the diet during pregnancy. Read the rest of the article to know about the best vitamins for pregnancy and their sources.
Vitamins For Pregnancy
Vitamin A is one of the most vital vitamins for pregnancy. It promotes the overall growth and development of the embryo significantly by developing the nervous system, circulatory system, respiratory system, internal organs, bones, and teeth of the fetus. Postpartum tissues are also repaired with the help of this vitamin.
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The daily recommended vitamin A intake should be 770 mcg per day, and this demand can be fulfilled by consuming green and yellow fruits and vegetables, potatoes, spinach, carrot, pumpkin, broccoli, cantaloupe etc. as well as non-veg items, such as milk, eggs, and liver.
Vitamin C Or Ascorbic Acid
This vitamin is essential for both would-be mother and the baby. Being an anti-oxidant, vitamin C mends tissues effectively as well as prevents further damage.
Would-be mothers can maintain a healthy skin as well as meet the iron demand of their body with the help of this vitamin. It strengthens the entire immune system, and promotes mental development too.
Citrus fruits are the most reliable sources of vitamin C. Besides, peppers, tomatoes, blackcurrants, green beans, papaya, broccoli, potatoes, strawberries, and fruit juice (lemon juice, orange juice etc.) are also rich in vitamin C. At least 80 to 85 mg vitamin C per day is essential for pregnant women.
Deficiency of vitamin D often results in bone deformities (commonly known as ‘rickets’) followed by growth retardation. This vitamin plays a key role in keeping the levels of calcium and phosphate in our bloodstream under control.
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This function of vitamin D reduces teeth and gum disorders and makes them strong and healthy. Skeletal structure of the fetus can also be improved with the help of vitamin D.
In addition to these, vitamin D prevents autoimmune diseases successfully which eventually helps ward off several pregnancy issues. Sunshine is the best natural resource of vitamin D.
Hence, long-term sun exposure can provide enough vitamin D to expectant mothers. Milk, fatty fish, liver oil, and fortified margarine can also serve the purpose to some extent. Each pregnant woman should be given at least 10 mcg of vitamin D per day.
Vitamin B1 Or Thiamine
This vitamin acts as a catalyst for metabolism and many other fundamental procedures in our body. It regulates our entire nervous system which contributes to brain development of the fetus.
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Furthermore, it speeds up the energy production in our body, and helps maintain a healthy gestational weight gain. Around 1.4 mg thiamin is needed by a pregnant woman per day, which can be found in fortified cereals, wheat germ, rice, pasta, nuts, legumes, organ meats, pork, and eggs.
Vitamin B2 Or Riboflavin
Daily dosage of vitamin B2 is important for pregnant women as it builds up good immunity and retains the high level of energy which helps in fat, protein and carbohydrate metabolism respectively.
It is also good for maintaining a healthy skin and strong vision. The daily requirement of 1.4 mg. of riboflavin can be met by consuming dairy products, meats, poultry, fish, eggs and fortified cereals.
Vitamin B9 Or Folic Acid Or Folate
Folic acid is another crucial vitamin for expectant mothers. It should be incorporated into the regular diet from the very first phase of pregnancy. It can even be taken when somebody is just planning for a baby.
Folate helps take great care of the placenta which promotes the health of the baby to a large extent. Moreover, it lessens the possibilities of Neural Tube Defects (NTDs) (commonly known as ‘birth defects’) greatly, and prevents medical conditions like ‘spina bifida’.
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A daily intake of 400 mcg of folic acid is necessary for each pregnant woman. Green leafy vegetables, such as spinach, cauliflower, broccoli, beets etc.; nuts and legumes like beans, peas; fortified cereals, such as brown rice, pasta, breads etc.; and other items like margarine, oranges, strawberries, and orange juice are excellent sources of vitamin B9.
Vitamin B3 Or Niacin
If you are a would-be mother, you should keep a close eye on your digestive health. Maintaining a good digestive habit is of utmost importance for the sake of the baby growing your inside.
Vitamin B3 or niacin helps uphold a healthy digestive system. It is also beneficial for the health of nerves as well as skin. Generally, it has been seen that foods rich in proteins are also rich in niacin.
Hence, meat, fish, egg etc. can be consumed to meet the daily requirement of vitamin B3. Similarly, fortified cereals, breads, milk, peanuts etc. can also serve the purpose. At least 18 mg. of niacin per day is essential for pregnant women.
Vitamin B6 or Pyridoxine
It is also important to include some foods high in vitamin B6 in the daily diet of pregnant women. This vitamin boosts the production of red blood corpuscles or erythrocytes.
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More red blood cells mean more hemoglobin which is extremely helpful for providing adequate oxygen to the fetus. It can also deal with morning sickness and nausea which are very common during the pregnancy.
For pregnant women, the recommended daily intake of vitamin B6 is 1.9 mg. Non-veg items like egg, fish, pork, chicken, and liver are high in vitamin B6. On the other hand, fresh fruits and veggies, such as spinach, cabbage, carrots, cantaloupe, broccoli, bananas etc.; legumes, such as peas, beans, soybeans, sunflower seeds etc.; cereals, such as oats, bran, brown rice, wheat germ etc.; and food products like peanuts and walnuts are god sources of pyridoxine.
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