Natural sources of vitamins for pregnant women

Natural sources of vitamins for pregnant women

Chapter 1: B vitamins – the basis of the healthy development of the fetus

B vitamins play a critical role in the development of the nervous system, brain and hematopoietic system of the fetus. The deficiency of these vitamins can lead to serious innate defects, neurological disorders and growth problems. During pregnancy, the need for vitamins of group B increases significantly, so it is important to ensure their sufficient admission to food.

1.1 Vitamin B9 (folic acid):

Folic acid, also known as a folate, is perhaps the most famous and important vitamin for pregnant women. It is necessary for the formation of the fetal nervous tube in the first weeks of pregnancy, when many women do not yet know about their situation. Folic acid deficiency can lead to defects in the nervous tube, such as the cleft spine (spina bifida) and anencephalus (lack of brain).

• Natural sources:

  • Leaf green vegetables: Spinach, broccoli, Romen salad, asparagus, Brussels cabbage are leaders in the content of folic acid. It is recommended to use them in cheese or slightly prepared form to preserve the maximum of vitamin.
  • Legumes: Lentils, beans, peas, chickpeas are an excellent source of folic acid and fiber, which is also useful for digestion during pregnancy.
  • Citrus fruit: Orange, grapefruits, lemons – contain a moderate amount of folic acid and vitamin C, which improves its absorption.
  • Avocado: It is rich in folic acid, healthy fats and fiber.
  • Liver: An excellent source of folic acid, but should be used with caution due to the high content of vitamin A (see section on vitamin A). It is recommended to use beef or chicken liver in small quantities (no more than 1 time per week).
  • Asparagus: Contains a high concentration of folic acid, as well as vitamins K and C.

• Consumption recommendations: Pregnant women are recommended to use 400-800 μg of folic acid per day. It is often recommended to take folic acid supplements, especially in the first 12 weeks of pregnancy to guarantee sufficient vitamin.

1.2 Vitamin B12 (cobalamin):

Vitamin B12 is necessary for the formation of red blood cells, maintaining a healthy nervous system and DNA metabolism. Vitamin B12 deficiency can lead to anemia, neurological problems and fetal growth.

• Natural sources:

  • Animal products: Meat (especially beef and liver), fish (salmon, tuna, sardines), bird, eggs and dairy products – the main sources of vitamin B12.
  • VegetarianCam and Veganam: It is important to receive vitamin B12 from enriched products such as vegetable milk, breakfast flakes or additives, since vitamin B12 is practically not contained in plant foods.

• Consumption recommendations: Pregnant women are recommended to use 2.6 μg of vitamin B12 per day. Vegetarians and vegans should consult a doctor about taking vitamin B12 additives.

1.3 Vitamin B6 (pyridoxin):

Vitamin B6 plays an important role in the development of the brain and the nervous system of the fetus, and also helps to alleviate the morning nausea (toxicosis) during pregnancy.

• Natural sources:

  • Meat: Chicken, turkey, pork, beef – good sources of vitamin B6.
  • Fish: Salmon, tuna, mackerel-contain vitamin B6 and useful omega-3 fatty acids.
  • Vegetables: Potatoes, carrots, spinach, avocados – also contain vitamin B6.
  • Fruits: Bananas, avocados, dried fruits (raisins, dried apricots) are moderate sources of vitamin B6.
  • Whole grain products: Brown rice, oatmeal – contain vitamin B6 and fiber.
  • Nuts and seeds: Sunflower seeds, walnuts – good sources of vitamin B6.

• Consumption recommendations: Pregnant women are recommended to use 1.9 mg of vitamin B6 per day.

1.4 Vitamin B1 (TIAMIN):

Tiamine is necessary for the metabolism of carbohydrates, proteins and fats, as well as for the functioning of the nervous system and muscles.

• Natural sources:

  • Pork: One of the best sources of Tiamin.
  • Legumes: Beans, peas, lentils contain a significant amount of thiamine.
  • Nuts and seeds: Sunflower seeds, cedar nuts are good sources.
  • Whole grain products: Brown rice, oatmeal.
  • Vegetables: Asparagus, Brussels sprout.

• Consumption recommendations: Pregnant women are recommended 1.4 mg per day.

1.5 Vitamin B2 (riboflavin):

Riboflavin plays a role in cell growth, energy metabolism and maintaining healthy skin and vision.

• Natural sources:

  • Dairy products: Moloko, yogurt, cheese.
  • Eggs.
  • Meat: Liver, kidneys.
  • Leaf green vegetables: Spinach, broccoli.
  • Enriched grain products: Bread, pasta.

• Consumption recommendations: Pregnant women are recommended 1.4 mg per day.

1.6 Vitamin B3 (Niacin):

Niacin is involved in the metabolism of energy and the functioning of the nervous system.

• Natural sources:

  • Meat: Chicken, turkey, beef.
  • Fish: Tuna, salmon.
  • Mushrooms.
  • Peanut.
  • Whole grain products.

• Consumption recommendations: Pregnant women are recommended 18 mg per day.

1.7 Vitamin B5 (pantothenic acid):

Pantotenic acid is involved in the metabolism of energy and the formation of hormones.

• Natural sources:

  • In almost all foods: Meat, poultry, fish, eggs, dairy products, legumes, vegetables (avocados, broccoli, mushrooms), whole grain products.

• Consumption recommendations: Pregnant women are recommended 6 mg per day.

1.8 Vitamin B7 (Biotin):

Biotin is important for the metabolism of proteins, carbohydrates and fats. The deficiency is rare.

• Natural sources:

  • Eggs.
  • Liver.
  • Nuts and seeds.
  • Salmon.
  • Avocado.
  • Sweet potato.

• Consumption recommendations: Pregnant women are recommended 30 μg per day.

Chapter 2: Vitamin C – Protection and Support of Immunity

Vitamin C is a powerful antioxidant that helps protect the cells from damage, strengthens the immune system and helps to absorb iron. During pregnancy, it is important to maintain a high level of vitamin C in order to ensure the health of the mother and child.

• Natural sources:

  • Citrus fruit: Oranges, grapefruits, lemons, tangerines are rich in vitamin C and bioflavonoids that enhance its action.
  • Berries: Strawberries, blueberries, raspberries, cranberries – contain vitamin C and antioxidants.
  • Kiwi: One of the richest sources of vitamin C.
  • Pepper: Bulgarian pepper (especially red and yellow) contains more vitamin C than citrus fruits.
  • Broccoli: A good source of vitamin C and other beneficial substances.
  • Tomatoes: Contain vitamin C and lycopines, antioxidant, useful for the health of the heart.
  • Cabbage: White, color, Brussels – contain vitamin C and other beneficial vitamins and minerals.

• Consumption recommendations: Pregnant women are recommended to consume 85 mg of vitamin C per day. It is important to remember that vitamin C is water and does not accumulate in the body, so it is necessary to replenish its reserves daily.

Chapter 3: Vitamin D – for strong bones and immunity

Vitamin D is necessary for the absorption of calcium and phosphorus, which are important for the formation of the bones and teeth of the fetus. He also plays a role in the immune system and can reduce the risk of preeclampsia and gestational diabetes.

• Natural sources:

  • Sunlight: The most important source of vitamin D. Under the influence of sunlight, the skin synthesizes vitamin D. However, in the winter months and in regions with a lack of sunlight, this method may be insufficient.
  • Fat fish: Salmon, tuna, mackerel, sardins – rich in vitamin D.
  • Egg yolks: They contain vitamin D, but in smaller quantities than fatty fish.
  • Enriched products: Milk, yogurt, juices, breakfast flakes – are often enriched with vitamin D.

• Consumption recommendations: Pregnant women are recommended to use 600 IU (15 μg) of vitamin D per day. In many cases, it is recommended to take vitamin D additives, especially in the winter months and with a lack of sunlight. It is important to consult a doctor to determine the optimal dose.

Chapter 4: Vitamin E – antioxidant protection and skin health

Vitamin E is a powerful antioxidant that protects the cells from damage with free radicals. It also plays a role in the development of the immune system and maintaining skin health.

• Natural sources:

  • Vegetable oils: Sunflower, safflore, olive, wheat germ oil – rich in vitamin E.
  • Nuts and seeds: Almonds, hazelnuts, sunflower seeds – excellent sources of vitamin E.
  • Avocado: Contains vitamin E and beneficial fats.
  • Leaf green vegetables: Spinach, broccoli – also contain vitamin E.

• Consumption recommendations: Pregnant women are recommended to use 15 mg of vitamin E per day.

Chapter 5: Vitamin A – important, but with caution

Vitamin A is necessary for the development of vision, the immune system and the skin of the fetus. However, the excess of vitamin A (especially in the form of retinol) can be toxic and lead to congenital defects. Therefore, it is important to receive vitamin A from natural sources and avoid high doses of additives containing retinol.

• Natural sources (beta-carotene):

  • Orange and yellow vegetables and fruits: Carrots, sweet potatoes, pumpkin, apricots, mangoes-contain beta-carotene, which in the body turns into vitamin A. Beta-carotene is non-toxic, since the body regulates its transformation into vitamin A.
  • Leaf green vegetables: Spinach, cabbage-also contain beta-carotene.

• Natural springs (retinol):

  • Liver: Vitamin A (retinol) is very rich. It should be used with caution and in small quantities (no more than 1 time per week).
  • Eggs: Contain a small amount of retinol.
  • Dairy products: They also contain a small amount of retinol.

• Consumption recommendations: Pregnant women are recommended to use 770 μg of vitamin A per day. It is important to give preference to beta-carotene from vegetables and fruits and avoid high doses of additives containing retinol.

Chapter 6: Vitamin K – for blood coagulation and bone health

Vitamin K is necessary for coagulation of blood and bone formation. He also plays a role in the development of the fetus.

• Natural sources:

  • Leaf green vegetables: Spinach, cabbage, broccoli, salad Roman – rich in vitamin K.
  • Vegetable oils: Soyevo, olive – contain vitamin K.
  • Some fruits: Avocado, kiwi.

• Consumption recommendations: Pregnant women are recommended to use 90 μg of vitamin K per day.

Chapter 7: Minerals – necessary satellites of vitamins

In addition to vitamins, pregnant women need certain minerals to maintain health and normal development of the fetus.

7.1 Iron:

Iron is necessary for the formation of red blood cells and the transfer of oxygen to tissues. During pregnancy, the need for iron increases significantly, since it is necessary for the development of the fetus and placenta. Iron deficiency can lead to anemia, fatigue and premature childbirth.

• Natural sources:

  • Red meat: Beef, pork, liver – rich in hemic iron, which is well absorbed by the body.
  • Bird: Chicken, turkey – contain iron.
  • Legumes: Lentils, beans, peas – contain a non -meter iron, which is absorbed worse than hem. It is recommended to use legumes with products rich in vitamin C to improve iron absorption.
  • Dark green leafy vegetables: Spinach, cabbage of kale – also contain non -meter iron.
  • Dried fruits: Raisins, dried apricots, prunes – contain iron.

• Consumption recommendations: Pregnant women are recommended to use 27 mg of iron per day. In many cases, it is recommended to take iron additives, especially in the second and third trimesters of pregnancy.

7.2 Calcium:

Calcium is necessary for the formation of the bones and teeth of the fetus, as well as to maintain the health of the bones of the mother.

• Natural sources:

  • Dairy products: Milk, yogurt, cheese are rich in calcium.
  • Dark green leafy vegetables: Kale cabbage, broccoli – also contain calcium.
  • Enriched products: Vegetable milk, juices – are often enriched with calcium.
  • Fish with bones: Sardins, salmon (canned with bones) is an excellent source of calcium.
  • Almond: Contains calcium and beneficial fats.

• Consumption recommendations: Pregnant women are recommended to consume 1000 mg of calcium per day.

7.3 iodine:

Iodine is necessary for the proper functioning of the thyroid gland, which regulates metabolism. Iodine deficiency can lead to problems with the development of the brain and the nervous system of the fetus.

• Natural sources:

  • Iodized salt: The main source of iodine. It is important to use iodized salt in cooking.
  • Seafood: Sea fish, algae are rich in iodine.
  • Dairy products: Milk, yogurt – contain iodine.

• Consumption recommendations: Pregnant women are recommended to use 220 μg iodine per day.

7.4 zinc:

Zinc is necessary for the growth and development of cells, as well as for the immune system.

• Natural sources:

  • Meat: Red meat, poultry – rich in zinc.
  • Seafood: Oysters are especially rich in zinc.
  • Legumes: Beans, lentils – contain zinc.
  • Nuts and seeds: Pumpkin seeds are a good source of zinc.
  • Whole grain products: Ovsyanka – contain zinc.

• Consumption recommendations: Pregnant women are recommended to use 11 mg zinc per day.

7.5 magnesium:

Magnesium is involved in many biochemical reactions in the body, including maintaining the health of bones, muscles and nervous system.

• Natural sources:

  • Dark green leafy vegetables: Spinach, cabbage kale.
  • Nuts and seeds: Almonds, cashews, pumpkin seeds.
  • Legumes: Black beans, Edamam.
  • Avocado.
  • Dark chocolate.
  • Whole grain products.

• Consumption recommendations: Pregnant women recommend 350-360 mg of magnesium per day.

Chapter 8: omega-3 fatty acids-for the brain and vision

Omega-3 fatty acids, especially DGK (non-achexaenoic acid) and EPK (eicopascentaenoic acid), play an important role in 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, sardins, herring, mackerel – are rich in DGK and EPK.
  • Flax seeds and linseed oil: Contain Alk (alpha-linolenic acid), which in the body can turn into DHC and EPK, but the effectiveness of this process is limited.
  • Walnuts: Also contain Alk.
  • Enriched products: Eggs, yogurt-omega-3 fatty acids are often enriched.

• Consumption recommendations: Pregnant women are recommended to consume at least 200-300 mg of dgk per day. It is recommended to consume fatty fish 2-3 times a week. If the use of fish is limited, you can consider taking the supplements of omega-3 fatty acids containing DHC and EPK.

Chapter 9: Practical tips for obtaining vitamins from natural sources

• A variety of nutrition: Try to include in your diet a wide range of fruits, vegetables, whole grain products, legumes, nuts, seeds, meat and fish to ensure the receipt of all the necessary vitamins and minerals.
• Seasonal products: Use fruits and vegetables in the season of their ripening when they contain the maximum number of vitamins and minerals.
• Minimum processing: Try to cook products with gentle methods, such as steaming, baking or stewing in order to preserve the maximum of vitamins. Avoid prolonged cooking and frying that destroy many vitamins.
• Proper storage: Keep fruits and vegetables in a cool, dark place to prevent the loss of vitamins.
• Careful reading of labels: Pay attention to the composition of the products, especially if they are enriched with vitamins and minerals.
• Consultation with a doctor: Discuss with the doctor your diet and the need to receive additives of vitamins and minerals during pregnancy.

Chapter 10: Cautions and contraindications

• Excess of vitamins: As already mentioned, an excess of some vitamins (especially vitamin A in the form of retinol) can be harmful to the fetus. Therefore, it is important to observe the recommended doses and avoid taking high doses without consulting a doctor.
• Interaction with drugs: Some vitamins and minerals can interact with medicines. Tell your doctor about all the additives that you accept.
• Allergies: Be attentive to possible allergic reactions to certain products.
• Individual features: The need for vitamins and minerals can vary depending on the individual characteristics of the body. Consult a doctor to determine the optimal nutrition plan and receive additives.

Chapter 11: Superfood for pregnant women

Superfoods are products rich in nutrients and have a high concentration of vitamins, minerals, antioxidants and other useful compounds. The inclusion of superfuds in the diet of a pregnant woman can contribute to her health and the development of the fetus.

• Coji berries: Rich in antioxidants, vitamins and minerals.
• Seeds of Chia: An excellent source of omega-3 fatty acids, fiber and antioxidants.
• Quinoa: Whole grain product rich in protein, fiber and iron.
• Spirulina: Algae, rich in protein, vitamins and minerals.
• Seaweed (nori, vakama): Rich in iodine and other minerals.
• Buckwheat: Contains a lot of magnesium, iron and fiber.

It is important to remember that superfoods are not a panacea, and they should be used within the framework of a balanced and diverse diet.

Chapter 12: Recipes for pregnant women, rich in vitamins

• Smoothies from spinach, banana and avocado: An excellent source of folic acid, vitamin C, vitamin B6 and potassium.
• Broccoli salad, red pepper and oranges: It is rich in vitamin C, vitamin A and fiber.
• Omlet with vegetables (spinach, tomatoes, pepper): A good source of protein, iron and vitamins.
• Salmon baked with broccoli and lemon: Omega-3 fatty acids, vitamin D and vitamin C.
• Pumpkin soup-puree: A great source of beta-carotene and fiber.
• Oatmeal with berries and nuts: It is rich in fiber, iron, zinc and vitamin E.
• Lentil soup: A good source of iron, folic acid and protein.

Chapter 13: The importance of the drinking regime during pregnancy

Water plays a critical role during pregnancy. It is necessary for the formation of amniotic fluid, maintaining blood volume, transportation of nutrients and waste removal. Insufficient water consumption can lead to dehydration, constipation, edema and other problems.

• Consumption recommendations: Pregnant women are recommended to drink at least 8-12 glasses of water per day.
• Fluid sources: In addition to water, you can use herbal teas, juices (freshly squeezed), vegetable broths and fruits with a high water content (watermelon, cucumbers).
• Avoid: Sweet carbonated drinks, coffee and strong tea, as they can contribute to dehydration.

Chapter 14: Physical activity during pregnancy

Moderate physical activity is useful for the health of a pregnant woman and the development of the fetus. It helps to improve blood circulation, reduce the risk of gestational diabetes and preeclampsia, relieve back pain and prepare for childbirth.

• Recommended types of activity: Walking, swimming, yoga for pregnant women, Pilates for pregnant women, aquaerobics.
• Important: Consult a doctor before the start of any training program. Avoid intense exercises, lifting weights and sports with a high risk of falls. Listen to your body and stop if you feel discomfort.

Chapter 15: Psychological health during pregnancy

Pregnancy is a period of great changes in the life of a woman who can be accompanied by stress, anxiety and mood swings. It is important to take care of your psychological health and seek help, if necessary.

• Council:
  • Rest and relaxation: Select time for relaxation and relaxation. Meditation, yoga, reading books, listening to music – all this can help relieve stress.
  • Support: Communicate with friends, family and other pregnant women. Share your experiences and look for support.
  • Professional help: If you feel depressed, anxious or experience other psychological problems, seek help from a psychologist or psychotherapist.

Chapter 16: Myths and Eating During Pregnancy

There are many myths and misconceptions about nutrition during pregnancy. It is important to critically relate to information and trust only proven sources and recommendations of specialists.

• Myth: “We need to eat for two.” Fact: It is important to eat right and balanced, but you do not need to double portions.
• Myth: “You can’t eat fish.” Fact: It is possible and necessary, but you should choose a low mercury fish and avoid raw fish.
• Myth: “We need to completely refuse coffee.” Fact: You can use a small amount of coffee (no more than 200 mg of caffeine per day).
• Myth: “You need to eat a lot of sweet to be happy.” Fact: An excess of sweets is harmful to the health of the mother and the child.

Chapter 17: The importance of pregnancy planning

Pregnancy planning is an important stage that allows you to prepare for the birth of a healthy child. As part of the planning, it is recommended to undergo a medical examination, take tests for deficiency of vitamins and minerals, adjust the lifestyle (refusal of smoking and alcohol, healthy nutrition, physical activity) and begin taking folic acid.

Chapter 18: Food after childbirth

Food after childbirth also plays an important role, especially if a woman is breastfeeding. During this period, it is important to use a sufficient number of calories, vitamins and minerals to provide the body with all the necessary substances to restore and produce milk.

Chapter 19: Vitamin complexes for pregnant women

Vitamin complexes for pregnant women can be a useful addition to a healthy diet, especially if a woman experiences a deficiency of certain vitamins and minerals. However, before taking vitamin complexes, it is necessary to consult a doctor in order to choose the optimal composition and dosage.

Chapter 20: A list of products that should be avoided during pregnancy

Some products can be dangerous for pregnant women and the development of the fetus.

• Raw meat and fish: May contain bacteria and parasites that can cause infections.
• Nepasturized dairy products: May contain bacteria that can cause leaferiosis.
• Soft cheeses: They may contain sheeters.
• Ready salads: They may contain sheeters.
• Alcohol: Categorically prohibited during pregnancy.
• Caffeine: Limit consumption up to 200 mg per day.
• Pisces with a high mercury content: Shark, mock fish, royal macrel, large-eyed tuna.
• Processed products: Contain a lot of salt, sugar and harmful additives.

This list is not exhaustive, so it is important to consult a doctor about nutrition during pregnancy.

By following these guidelines and consulting with your doctor, you can ensure that you are getting all the necessary vitamins and minerals from natural sources during your pregnancy.