Vitamins for pregnancy
Learn about the importance of certain vitamins during pregnancy and how to obtain them through a healthy diet.
The pregnancy is a step expected by many mothers but, at the same time produce significant changes in your body and habits. Among them, food. It is important to have a healthy diet and a correct level of vitamins so that both the health of the baby and the mother are not altered by a poor diet.
CONTROLLING FOLIC ACID IS VERY IMPORTANT FOR PREGNANT WOMEN
Index
FOLIC ACID
It is one of the most important vitamins during the fertile stage of a woman. It is also called vitamin B9 and is classified as a water – soluble vitamin – it dissolves easily in water – and is stored in the liver . If you have enough folic acid before pregnancy, it helps to prevent possible deformations in the placenta, defects in the brain and, above all, it prevents defects in the baby’s spine due to poor closure of the neural tube , commonly known as “spina bifida”. Spina bifida is a birth defect that can lead to paralysis of the lower body as well as a lack of bowel and bladder control.
The intake of folic acid is recommended, especially before conception and during the first trimester of pregnancy . The recommended dose for a pregnant woman is 600-800 micrograms , almost double the dose taken by a woman who is not pregnant . It is advisable to consult with the doctor or pharmacist which is the recommended medicine that contains it and which is appropriate for the time of gestation. In the diet, it can be found in the following foods: chicken liver, turkey, legumes, whole grains and fruits such as melon, avocado, orange and banana .
VITAMIN D.
The main function of vitamin D is to help the body absorb calcium which is essential for the formation of bones. Vitamin D is produced when the body is exposed directly to sunlight. If it is lacking, it can cause osteoporosis in adulthood and rickets in childhood.
During pregnancy, the baby will use the mother’s calcium to build its own bones, so the pregnant woman should have a slightly higher dose than usual to avoid bone loss. During winter, exposure to the sun is less, although a few minutes a day is enough for the body to manufacture vitamin D to help synthesize calcium.
The recommended daily dose is 10 micrograms and in a pregnant woman 15 micrograms . With a healthy diet, no additional intake is necessary. However, it is necessary to consult the doctor so that, through a periodic control, he can check if an increase is necessary. This vitamin is not easily found in the diet, although some foods are richer in it, such as: dairy products (cheese, butter, yogurt and milk) and fatty fish (tuna, salmon and mackerel).
The recommendation to have an adequate level in a healthy way is to have exposure to the sun for a few minutes a day, especially on the face, arms and legs, at least three times a week. This exposure is easily achieved if the pregnant woman goes for a walk or her weekly routine involves going out in the sun.
C VITAMIN
It is essential for the body as it helps the development of teeth and cartilage , helps the absorption of iron and acts as a powerful antioxidant . In pregnant women, it helps protect them against harmful substances due to its important antioxidant power which benefits your health and that of your baby. It is a vitamin that is easily found in all types of fruits and, above all, those of the citrus type: oranges and lemons.
VITAMIN E
It corresponds to the type of fat-soluble vitamins with antioxidant characteristics . It prevents the destruction of red blood cells, eye disorders and eye attacks. It can be found in some foods such as egg yolks, whole wheat bread, and green leafy vegetables .
During pregnancy, it is not beneficial for the baby to have a higher dose than what a healthy and balanced diet can provide, since high levels of vitamin E could be harmful to the baby’s health and cause congenital heart problems.
ESSENTIAL MINERALS IN PREGNANCY
Apart from vitamins, there are a number of minerals that must be taken into account so that the health of the pregnant woman and the baby are optimal, sow under the supervision of a doctor:
– Iron: An approximate daily amount of 25-30 micrograms is needed, especially during the third trimester of gestation since the baby requires a higher amount. In case of deficit, it can cause anemia in the pregnant woman. It can be found in foods such as brewer’s yeast, legumes, eggs, mollusks, and oily fish. Red meat also contains an important source of iron but to a lesser extent than the previous ones.
– Magnesium: In pregnancy there is a higher demand for this mineral during the second and third trimesters. Therefore, when there is a deficit, tingling and muscle cramps can occur.
A balanced diet with magnesium and vitamin B intake is enough to make them disappear. It is found in nuts, cocoa, legumes and prawns.
– Iodine : It is necessary for the development of the baby’s internal organs and, above all, for the brain to grow and mature properly. Using iodized salt, fish and shellfish ensures the necessary dose of this mineral.
SHOULD YOU TAKE PRENATAL VITAMINS?
The doctor usually recommends a blood test during each trimester of pregnancy to monitor, among other things, that the pregnant woman has adequate nutritional intake. It is he who should recommend the use of vitamin supplements during pregnancy and which one is appropriate.
THERE ARE SPECIAL VITAMIN SUPPLEMENTS FOR PREGNANT WOMEN
Keep in mind that prenatal vitamins are not a substitute for a healthy and balanced diet . They only cover the needs of an extra supply of vitamins and minerals during the pregnancy stage.
In Spain, birth controls are regular both in public and private health through analysis and ultrasound of the baby. It is the doctor who will recommend to the pregnant woman the diet appropriate to her situation and needs and the recommended habits so that both her health and that of her future child are optimal.
Dr. Tabriella Perivolaris, Sara's mother and fan of fashion, beauty, motherhood, among others, about the female universe. Since 2018 she has been working as a copywriter, always bringing to her articles a little of her experience and experience as a mother and woman.