The Best Vitamins for Pregnant Women
You know that you should consume nutrients during your pregnancy. But do you know what you have to apply? Do you know what kind of vitamins must be a part of your diet? Finally do you know what is a proper dosage of them and where you can find all these vitamins? If you don’t or if you have any doubts check this article and find out what are the best vitamins for pregnant women.
Why prenatal vitamins are so important?
- It is obvious that pregnant women have to consume vitamins. The problem is that even diet close to perfect (with vegetables, fruits, legumes, dairy products and grains) might be inadequate. Fortunately you can find all necessary vitamins in prenatal supplements. It is really good news since you have to make sure you are getting proper amount of different nutrients. Prenatal vitamins are especially important for pregnant women with dietary restrictions, pregnancy complications, health disorders and certain diets. This includes women who:
- Suffer from certain blood disorders
- Have food intolerance like lactose-intolerance
- Have twins or higher multiples
- Are vegans or vegetarians
- Suffer from certain chronic diseases
- Smoke or abuse other substances
- Had gastric bypass surgery.
Which vitamins you should take?
- Vitamin A
This vitamin will help you in properly developing your child’s bones, teeth, immune system and heart. Deficiency of vitamin A is directly linked to problems with hearing and vision. Women in pregnancy should consume 770 micrograms of this vitamin per day (in case of breastfeeding the dose should be double). You can find vitamin A in the liver, potatoes, cantaloupe, yellow fruits, carrots, milk, pumpkin, broccoli, spinach, eggs, yellow and green vegetables.
- Vitamins B
The most important are vitamin B6 and B12. These vitamins contribute to proper development of your child’s nervous system and brain. Also they help in the formation of red blood cells (in both – child and mother). Pregnant women should apply at least 1,9 mg of vitamin B6 and 2,6 mcg of B12. Good news is that both vitamin B6 and B12 are quite common. You can find them in brown rice, liver, peas, walnuts, spinach, pork, oats, wheat germ, eggs, peanuts, bananas, carrots, chicken, cantaloupe, bran, soybeans, broccoli, fish, sunflower seeds and cabbage. Another vitamin B – B1 helps regulate nervous system and raise energy level (add to your diet pasta, berries, pork, legumes, nuts and heat germ – you need 1,4 mg per day). Vitamin B2 maintains energy, healthy skin and good eyesight (eggs, fish, meats, dairy products, poultry and fortified cereals – apply 1,4 mg per day) and vitamin B3 promotes healthy skin, digestion and nerves (meats, eggs, high-protein foods, peanuts, fish, fortified cereals and breads – take 18 mg per day).
- Vitamin C
This vitamin is very vital for pregnant women as it helps build a healthy immune system and absorb iron. What is more it helps in the building of tissues and cells. According to experts you should consume at least 85 mg of vitamin C per day. Doses of 500 mg are acceptable (this vitamin is water soluble). Add to your diet foods rich in vitamin C such as strawberries, potatoes, tomatoes, citrus fruits, papaya, bell peppers, broccoli and green beans.
- Vitamin D
Deficiency of this sunshine vitamin might be harmful especially for pregnant women. Vitamin D is vital for the absorption of many nutrients like calcium – it is very important for the development of healthy heart and bones. Experts recommend at least 5 mcg of this vitamin per day. The list of foods packed with vitamin D includes fatty fish and milk. The best source of vitamin D is sunshine.
- Vitamin E
This vitamin assists in the formation of red blood cells and muscles. Deficiency of vitamin E has been linked with low birth weight and pregnancy hypertension. However you have to be careful – high amount of this vitamin can lead to dangerous effects. Recommended dosage for pregnant women is more than 20 mg but less than 500 mg per day. You can apply vitamin E by consuming spinach, wheat germ, fortified cereals, nuts and vegetable oils.
Small tips to remember
- It is good idea to avoid vitamins that contain retinol form of vitamin A
- High amount of vitamin A might be dangerous and therefore your daily intake of this nutrient should not exceed 6000 IUs (during the first two months of pregnancy)
- Try to avoid beef liver, calves liver and other foods rich in the retinol of vitamin A
- Your prenatal vitamins should contain 3500 IUs or more of beta carotene
- Eat brightly colored fruits and vegetables (or at least vegetable powder).
Remember that vitamins are necessary to protect both your and your child’s health. The problem is that you have to be really careful and check proper dosage of each vitamin. High amount of them – especially of vitamin A might be dangerous and harmful. Just to be sure that your new born child will be healthy you have to consult using medication and food supplements with your doctor. Whatever you are going to do you have to remember that your child is the most important. Do everything you can to protect him.