Natural sources of vitamins for pregnant women: products and additives

Pregnancy is a magical, but also demanding time for a woman’s body. The developing fruit needs sufficient vitamins and minerals for normal growth and formation, and the mother’s body must support this process, maintaining its own health and energy. Obtaining the necessary nutrients from natural sources, such as a variety of food products, is a priority, however, in some cases, additives can become a necessary addition. This article examines in detail the natural sources of key vitamins necessary during pregnancy, as well as situations where additives can be useful.

Folic acid (vitamin B9): the basis of healthy development

Folic acid, also known as vitamin B9, plays a critical role in the prevention of defects of the nervous tube in the fetus, such as Spina Bifida (cleft spine) and anencephaly (lack of brain). It is necessary to divide and growth of cells, as well as for the formation of DNA and RNA. The recommended daily dose of folic acid for pregnant women is 600-800 μg.

Natural sources:

• Dark green leafy vegetables: Spinach, broccoli, asparagus, Brussels cabbage, Roman salad, beetroot tops, Chinese cabbage (Pak-choi and Bok-Choi)-champions in the content of folic acid. Regular use of these vegetables in fresh, slightly prepared or stewed form significantly increases the level of folate in the body. Slightly cooked to preserve more nutrients.
• Legumes: Lentils, beans (black, white, red, pinto), chickpeas, soy. Legumes are an excellent source of not only folic acid, but also protein, fiber and iron, which makes them an indispensable product in the diet of a pregnant woman. Landing and thorough preparation of legumes help to improve their digestibility and reduce the risk of bloating.
• Citrus: Oranges, grapefruits, lemons, lime. Citrus fruits are not only rich in vitamin C, which contributes to the absorption of iron, but also contain a significant amount of folic acid. The use of freshly squeezed juices (in moderate quantities) or whole fruits is a great way to get this vitamin.
• Avocado: Avocado is not only a source of beneficial fats, but also a good source of folic acid. It also contains potassium and other important nutrients.
• Asparagus: The asparagus is another excellent source of folic acid. It can be steamed, baked or fry, while maintaining most of the beneficial substances.
• Enriched products: Some products, such as bread, pasta and cereals for breakfast, are enriched with folic acid. It is important to read the labels to find out how much folic acid contains a specific product.

Supplements:

Due to the importance of folic acid to prevent defects in the nervous tube, doctors often recommend taking folic acid additives several months before conception and during the first trimester of pregnancy. Addresses with methyl pholate (active form of folic acid) can be preferable for women with genetic features affecting the metabolism of folic acid (for example, MPFR mutation). Always consult a doctor to determine the correct dosage and the form of an additive.

Iron: the fight against anemia and energy support

During pregnancy, the need for gland increases significantly, since it is necessary for the formation of hemoglobin, protein that suffers oxygen in red blood cells. The lack of iron can lead to anemia, causing fatigue, weakness and increased risk of premature birth and low body weight at birth. The recommended daily dose of iron for pregnant women is 27 mg.

Natural sources:

• Red meat: Beef, lamb, liver – excellent sources of hem iron, which is easily absorbed by the body. Choose low -fat varieties of meat and use them in moderate quantities.
• Bird: Chicken, turkey, duck. A more lean option than red meat, but also a good source of iron.
• Seafood: Fish (especially oily, such as salmon and tuna), mollusks (mussels, oysters, scallops). It is important to avoid the use of fish with a high content of mercury, such as a lame fish, a shark and royal macrel, especially during pregnancy.
• Legumes: Lentils, beans (black, white, red, pinto), chickpeas, soy. They contain non -meter iron, which is absorbed worse than hemic iron, but are still an important source of iron, especially for vegetarians and vegans.
• Dark green leafy vegetables: Spinach, tops of beets, Mangold. They also contain non -meter iron.
• Nuts and seeds: Pumpkin seeds, sunflower seeds, cashew, almonds. A good source of iron, as well as other beneficial nutrients.
• Dried fruits: Kuraga, prunes, raisins. They contain iron, but also sugar, so they should be consumed in moderate quantities.

Improving the assimilation of iron:

• Vitamin C: The use of products rich in vitamin C (citrus fruits, bell pepper, broccoli), together with iron -containing products, improves the absorption of a non -meter iron.
• Avoid combination with: Tea, coffee, calcium and foods containing tannins and phytates can prevent the absorption of iron. Try not to use them simultaneously with iron -containing products.

Supplements:

If the level of iron in the body is low, the doctor may recommend taking iron additives. The common forms of iron in addition include iron sulfate, iron fumarat and iron gluconate. Iron sulfate often causes side effects, such as constipation and stomach disorder. Other forms, such as iron bislycinate, can be softer for the stomach. Never take iron additives without consulting a doctor, since an excess of iron can be harmful.

Calcium: Construction of bones and teeth

Calcium is necessary for the formation of bones and teeth in both the mother and in the child. He also plays an important role in the work of muscles, nerves and heart. If a pregnant woman does not receive enough calcium, the body will take it from her own bones, which can lead to osteoporosis in the future. The recommended daily dose of calcium for pregnant women is 1000 mg.

Natural sources:

• Dairy products: Milk, yogurt, cheese are excellent calcium sources that are easily absorbed by the body. Choose pasteurized dairy products.
• Dark green leafy vegetables: Kale cabbage, broccoli, Chinese cabbage. Although the content of calcium in these vegetables is lower than in dairy products, it is still an important source, especially for people who do not use dairy products.
• Enriched products: Vegetable milk (soy, almond, rice), juices, tofu, cereals for breakfast. It is important to read the labels to make sure that the product is enriched with calcium.
• Fish with bones: Sardins, salmon (canned with bones). The bones in these fish contain a large amount of calcium.
• Almond: Almonds are a good source of calcium and other beneficial nutrients.

Improving calcium assimilation:

• Vitamin D: Vitamin D is necessary for the absorption of calcium. Sunlight, fat fish and enriched products – good sources of vitamin D.
• Avoid combination with: A large amount of salt, caffeine and phytic acid (contained in grain and legumes) can reduce calcium absorption.

Supplements:

If you do not get enough calcium from food, the doctor may recommend taking calcium additives. Delicid forms of calcium in addition include calcium carbonate and calcium citrate. Calcium carbonate is better absorbed when eating, and calcium citrate can be taken on an empty stomach. Do not take more calcium than recommended by a doctor, as this can lead to side effects.

Vitamin D: Bone support and immunity

Vitamin D plays an important role in mastering calcium, maintaining the health of bones and teeth, as well as in the work of the immune system. During pregnancy, the lack of vitamin D can increase the risk of preeclampsia, gestational diabetes and low body weight at birth. The recommended daily dose of vitamin D for pregnant women is 600 IU (15 μg).

Natural sources:

• Sunlight: The skin produces vitamin D under the influence of sunlight. However, the amount of vitamin D produced by the skin depends on many factors, such as the time of year, time of day, breadth, skin color and the use of sunscreen.
• Fat fish: Salmon, tuna, mackerel, sardins. Good sources of vitamin D.
• Egg yolks: They contain vitamin D, but in smaller quantities than fatty fish.
• Enriched products: Milk, yogurt, juices, cereals for breakfast. It is important to read the labels to make sure that the product is enriched with vitamin D.
• Mushrooms: Some mushrooms grown under ultraviolet light contain vitamin D.

Supplements:

Many pregnant women need vitamin D additions, especially in the winter months or if they live in regions with limited sunlight. The doctor can check the level of vitamin D in the blood and recommend the appropriate dosage of the additive. Vitamin D3 (cholecalciferol) is the most effective form of vitamin D.

Vitamin C: antioxidant and strengthening immunity

Vitamin C is a powerful antioxidant that protects the cells from damage, strengthens the immune system and helps to absorb iron. During pregnancy, vitamin C is also important for the formation of collagen, protein necessary for the health of the skin, bones and cartilage. The recommended daily dose of vitamin C for pregnant women is 85 mg.

Natural sources:

• Citrus: Oranges, grapefruits, lemons, lime.
• Berries: Strawberries, blueberries, raspberries, cranberries.
• Bulgarian pepper: Especially red and yellow Bulgarian pepper.
• Broccoli:
• Brussels sprouts:
• Kiwi:
• Melon:
• Tomatoes:
• Potato:

Supplements:

In most cases, pregnant women can get enough vitamin C from food. However, if you experience a deficiency of vitamin C or have certain medical indications, the doctor may recommend taking additives. Take vitamin C additives in accordance with the doctor’s recommendations.

Vitamin A: vision, growth and development

Vitamin A plays an important role in vision, growth and development, the work of the immune system and skin health. During pregnancy, vitamin A is necessary for the development of organs and tissue of the fetus. However, excess vitamin A can be harmful to the fetus, especially in the first trimester of pregnancy. The recommended daily dose of vitamin A for pregnant women is 770 mcg RAE (retinol equivalents).

Natural sources:

There are two forms of vitamin A: retinol (vitamin A in the finished form) and carotenoids (provitamin A, which the body transforms into retinol).

• Retinol (animal sources): Liver, fish oil, dairy products, egg yolks. Use these products in moderate quantities to avoid an excess of vitamin A.
• Carotinoids (plant springs): Carrots, sweet potatoes, pumpkin, spinach, kale cabbage, broccoli, apricots, mangoes. Carotinoids are safe, as the body converts them into vitamin A only in the required amount.

Supplements:

It is not recommended to take vitamin additives and during pregnancy, unless this is recommended by a doctor. An excess of vitamin A can lead to congenital defects. It is safer to receive vitamin A from plant sources (carotenoids).

B vitamins B: Energy and Nervous System

B vitamins play an important role in energy metabolism, the work of the nervous system and the formation of red blood cells. During pregnancy, group B vitamins are necessary for the growth and development of the fetus, as well as to maintain the health of the mother.

Natural sources:

• Vitamin B1 (TIAMIN): Pork, legumes, whole grain products, nuts, seeds.
• Vitamin B2 (Riboflavin): Dairy products, eggs, meat, green vegetables, mushrooms.
• Vitamin B3 (Niacin): Meat, poultry, fish, peanuts, mushrooms, whole grains.
• Vitamin B5 (pantotenic acid): Meat, poultry, fish, eggs, avocados, broccoli, mushrooms.
• Vitamin B6 (Pyridoxin): Meat, poultry, fish, bananas, avocados, potatoes, whole grains. Vitamin B6 can help alleviate the morning nausea during pregnancy.
• Vitamin B7 (Biotin): Eggs, liver, nuts, seeds, salmon, avocados, sweet potatoes.
• Vitamin B12 (cobalamin): Meat, poultry, fish, eggs, dairy products. Vitamin B12 is contained only in animal products. Vegetarians and vegans need to take vitamin B12 additives.

Supplements:

Many prenatal vitamins contain B vitamins and vegans need to take vitamin B12 additives. If you have any fears about the deficiency of B vitamins, consult a doctor.

Omega-3 fatty acids: brain and vision development

Omega-3 fatty acids, especially DHA (non-oxaexaenic acid) and EPA (eicopascentaenoic acid), are important for the development of the brain and vision of the fetus. They can also reduce the risk of premature birth and postpartum depression.

Natural sources:

• Fat fish: Salmon, tuna, mackerel, sardins. It is important to avoid eating a high mercury.
• Nuts and seeds: Walnuts, flax seeds, chia seeds. Contain ALA (alpha-linolenic acid), which the body transforms into DHA and EPA, but this process is not very effective.
• Enriched products: Eggs, milk, yogurt.

Supplements:

If you do not consume enough fat fish, the doctor may recommend taking the supplements of omega-3 fatty acids. Choose additives containing DHA and EPA. Make sure that the supplement is checked by the third -party organization for cleanliness and the lack of mercury.

Zinc: immunity, growth and development

Zinc is necessary for the operation of the immune system, growth and development, as well as for wound healing. During pregnancy, zinc is important for the normal development of the fetus.

Natural sources:

• Meat: Beef, lamb, pork.
• Bird: Chicken, turkey.
• Seafood: Oysters, crabs, lobsters.
• Legumes: Lentils, beans, chickpeas.
• Nuts and seeds: Pumpkin seeds, cashews, almonds.
• Whole grain products:
• Dairy products:

Supplements:

If you do not get enough zinc from food, the doctor may recommend taking additives. Take zinc supplements in accordance with the doctor’s recommendations. High doses of zinc can prevent the absorption of other minerals, such as copper and iron.

Iodine: thyroid health

Iodine is necessary for the normal functioning of the thyroid gland, which regulates the metabolism. During pregnancy, iodine is important for the development of the brain and the nervous system of the fetus. Iodine deficiency can lead to a delay in mental development in a child. The recommended daily dose of iodine for pregnant women is 220 μg.

Natural sources:

• Iodized salt: The most common and reliable source of iodine.
• Seafood: Sea fish, seaweed.
• Dairy products:
• Eggs:

Supplements:

Many prenatal vitamins contain iodine. If you are not sure if you get enough iodine, talk to your doctor.

Choline: development of the brain and nervous system

Kholin is a nutritious substance that is necessary for the development of the brain and the nervous system of the fetus. He also plays an important role in the liver and metabolism.

Natural sources:

• Eggs: Especially egg yolks.
• Meat: Beef, liver.
• Bird: Chicken.
• Fish: Salmon.
• Legumes: Soy, beans.
• Broccoli:
• Brussels sprouts:

Supplements:

Many prenatal vitamins do not contain enough choline. If you do not eat enough choline from food, the doctor may recommend taking additives.

Prenatal vitamins: complex support

Prenatal vitamins are multivitamins designed specifically for pregnant women. They contain all the necessary vitamins and minerals in doses recommended to maintain the health of the mother and the development of the fetus. Prenatal vitamins should begin to take a few months before conception and continue to take through the entire pregnancy and breastfeeding.

Important components of prenatal vitamins:

• Folic acid:
• Iron:
• Calcium:
• Vitamin D:
• Iodine:
• Kholin:
• Omega-3 fatty acids: (not always turned on, but recommended)

The choice of prenatal vitamins:

Consult your doctor to choose the right prenatal vitamin, taking into account your individual needs and health status. Make sure that prenatal vitamin contains all the necessary vitamins and minerals in sufficient doses. Choose prenatal vitamins, tested by a third -party organization for cleanliness and safety.

Important comments and warnings

• Always consult a doctor: Before taking any additives during pregnancy, be sure to consult your doctor. Your doctor can evaluate your individual needs and recommend suitable additives and dosage.
• Do not exceed the recommended doses: Reception of high doses of vitamins and minerals can be harmful to you and your child. Adhere to the recommended doses indicated on the label of the additives or recommended by your doctor.
• Read the labels carefully: Before buying the additive, carefully read the label to make sure that it does not contain ingredients that can be harmful during pregnancy. Avoid additives containing artificial dyes, flavors, sweeteners and other potentially harmful ingredients.
• Report side effects: If you experience any side effects after taking the additive, stop taking it and consult a doctor.
• Do not replace food with additives: Additions should not replace a healthy and balanced diet. Try to receive most of vitamins and minerals from natural sources, such as a variety of food.
• Organic products: If possible, choose organic products to avoid the effects of pesticides and other harmful chemicals.
• Safe cooking: Wash fruits and vegetables carefully before use. Prepare meat, poultry and fish until complete to avoid food poisoning.
• Hydration: Drink enough water during the day.
• Physical activity: Maintain moderate physical activity if it is approved by your doctor.
• Rest and sleep: Avoid and avoid stress.

Remember that the health of mother and child is the main priority during pregnancy. Compliance with a healthy and balanced diet, taking prenatal vitamins on the recommendation of a doctor and conducting a healthy lifestyle will help to ensure the optimal development of the fetus and the health of the mother.