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"Pregnancy is a time of rapid growth and development.
It is extremely important for the health of both mother and baby that
enough vitamins are taken in on a daily basis." |
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Important
vitamins during pregnancy
Vitamin
C
Important in the synthesis of collagen, which is the main structural component
of the skin as well as many other body tissues. Vitamin C also works as
a powerful antioxidant, aids in the absorption of iron, is critical in
fighting off infections, helps alleviate allergic reactions, and aids
in wound healing. Vitamin C helps your baby grow and builds strong bones
and teeth. This important vitamin is needed daily because the body doesn't
have the ability to store it. By including a vitamin C-rich food with
every meal your body will absorb more iron from the other foods you eat.
The minimum Recommended Dietary Allowance (RDA) is 70 mg during pregnancy.
Large intakes of vitamin C may adversely affect fetal metabolism and are
not recommended.
Sources:
papaya
oranges
orange juice
kiwifruit
strawberries
cantaloupe
sweet red peppers
cauliflower
broccoli
brussels sprouts
green peppers
grapefruit
kale
strawberries
Folic Acid
- (synthetic form found in fortified cereals and supplements) - also called
Folate (natural form found in food)
Important in the metabolism of proteins and in the synthesis of new
proteins. It is a necessary component in the production of red blood cells,
necessary for normal cellular division and production of DNA. Folate also
increases appetite and digestive acids. Folate plays an important role
in tissue growth and function and can significantly reduce the risk of
neural tube defects (birth defects of the brain or spine). If you are
of childbearing age you should consume at least 400 micrograms (mcg) of
folic acid per day. During pregnancy folic acid intake should be increased
to 600-800 mcg. This important vitamin is almost always present in prenatal
vitamins.
Sources:
brewer's yeast
beans
spinach
wheat germ
asparagus
turnip greens
green leafy vegetables
fortified cereals
Omega-3 fatty acids
Many people have heard that omega-3 fatty acids may reduce the risk of
cardiovascular disease, arthritis, high blood pressure, tumor growth,
and diabetes, but few know of its importance during pregnancy. Omega-3
fatty acids seem to affect hormones involved in pregnancy duration and
protect against premature births. They are also rapidly incorporated into
the baby's developing brain in the last month of pregnancy and first month
postpartum. During the last trimester, be sure to increase intake of omega-3
fatty acids, especially DHA (one of the constituents of fish oil) from
fish or fortified eggs.
Vitamin B12
This vitamin is required for cellular growth and nervous system development,
essential for DNA synthesis, production of red blood cells, and is an
important component that protects against maternal anemia. Deficiency
of vitamin B12 is rare when a varied diet is consumed. Women adhering
to a strict vegetarian diet may be at risk for inadequacy.
Sources:
meat and meat products
poultry
fish
yogurt
fortified cereals
fortified soy-milk
tuna
shellfish
eggs
fortified tofu
Vitamin A
- also called retinol (comes from animal sources)
*beta-carotene is the precursor to Vitamin A, which comes from plant sources
Important for your baby's bone growth and tooth structure. It is important
not to get too much or too little of this essential vitamin because both
can result in birth defects. The current RDA for pregnant women is set
at 800 REs (2,700 I.U.). Excess intakes of vitamin A in the retinol form,
greater than 3,000 REs (10,000 I.U.), have been shown to cause birth defects
and should be avoided. By consuming a varied diet high in fruits and vegetables
along with a wide variety of nutritious foods, while limiting retinol
containing supplements and liver products, you can safely achieve adequate
intakes of this vitamin.
Sources:
egg yolks
butter
whole milk products
liver
fish liver oils
pumpkin
spinach (boiled)
butternut squash
cantaloupe
dark leafy greens
Vitamin D
Essential to maintain bone and tooth strength and integrity. Vitamin D
is important for adequate calcium absorption as fetal bones develop. The
RDA for vitamin D during pregnancy is 400 I.U. and can be obtained from
a diet rich in fortified dairy.
Sources:
*primarily in foods of animal origin
eggs
liver
butter
fatty fish
salmon with bones
fortified soy milk
fortified foods such as milk and margarine
Vitamin D can also be made by the body when the skin is exposed to sunlight
Vitamin E
This vitamin plays an important role in the maintenance of your blood,
is a powerful antioxidant, and is a potent stimulator of the immune system.
Vitamin E is a relatively safe supplement and has been credited with decreasing
the risk of premature babies and low-birth weight infants. There is also
supportive evidence that supplementing the diet with 200 IU daily may
lower the risk of miscarriage. Most prenatal vitamins contain Vitamin
E. In large doses this vitamin may aggravate iron deficiency anemia. Vitamin
E supplements can cause a transient rise in blood pressure and should
be used with caution by anyone suffering from hypertension, having blood-clotting
problems of any kind, or taking anticoagulant medication.
Sources:
plant oils (such as sunflower and safflower oil)
wheat germ
whole grains
unroasted almonds
sunflower seeds
Brazil nuts
mango
green leafy vegetables
broccoli
Iron
The body's iron requirement doubles during pregnancy, from 15 mg/day
to 30 mg/day. Additional iron is needed as a result of increased maternal
blood volume. Iron is critical in making new red blood cells, immune defense
cells, and white blood cells. The fetus also stores enough iron to last
through the first few months of life. Eating vitamin C rich foods with
iron rich foods increases the body's ability to absorb iron from the food.
Sources:
meat (provides iron in the heme form which is the easiest for the body
to absorb)
blackstrap molasses
clams
oysters
tofu
legumes
nuts and seeds
red meats
dark green leafy vegetables (Vegetables provide iron in the non-heme form,
which is harder for the body to absorb. Consuming vitamin C with iron
rich foods will help increase absorption)
soybeans
pumpkin seeds
dried fruits
enriched and/or whole-grain breads and cereals
Calcium
Essential for normal bone and tooth formation, overall growth, blood clotting,
regulation of heart rate, and proper nerve transmission. The recommended
daily allowance of calcium for a pregnant woman is 1200 mg, and prenatal
vitamins usually only contain about 200 to 300 mg of calcium. Vitamin
D is an important vitamin which aids in calcium absorption.
Sources:
milk
milk products
calcium fortified orange juice
part-skim ricotta cheese
yogurt
cocoa
sardines
clams
oysters
turnip greens
mustard greens
broccoli
legumes
dried fruit
Zinc
Important for proper growth, helps increase birth weight and the size
of your baby's head. The RDA (recommended daily allowance) when pregnant
is 20 mg and jumps another 5 mg if you're nursing. Most prenatal vitamin
supplements provide the zinc you need.
Sources:
oysters
wheat germ
beef
liver
dark meat of turkey and chicken
peanuts
whole grains
miso
legumes
sunflower seeds
blackstrap molasses
green peas
spinach
broccoli
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