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Vitamins for pregnant women: what you need to know
I. Why do you need vitamins during pregnancy? Fundamental necessity.
Pregnancy is a physiological condition that requires increased consumption of nutrients. The woman’s body experiences a tremendous load, ensuring the growth and development of the fetus. Vitamins and minerals play a key role in this process, supporting the health of the mother and forming a healthy child. The lack of necessary nutrients can lead to serious complications for both the mother and the baby, including development defects, premature birth and other adverse outcomes. Regular and balanced receipt of vitamins and minerals during pregnancy is an investment in the future health of both.
A. The increased needs of the mother’s body.
During pregnancy, the need for most vitamins and minerals increases significantly. This is due to the fact that the mother’s body should provide with nutrients not only herself, but also the growing fetus. For example, the need for iron increases several times, since it is necessary for the formation of red blood cells and the prevention of anemia, both in the mother and in the child. The need for folic acid increases to maintain the normal development of the fetal nervous tube. Calcium is necessary for the formation of bones and teeth, and iodine is necessary for the normal function of the thyroid gland and the development of the brain. The lack of these and other nutrients can negatively affect the health of the mother, cause fatigue, weakness, dizziness, and increase the risk of gestational diabetes and preeclampsia.
B. The role of vitamins in the development of the fetus. Building blocks of life.
Vitamins and minerals play a crucial role in the development of all organs and fetal systems. They participate in the formation of the nervous system, bones, muscles, skin and other tissues. For example, folic acid is necessary for the proper formation of a nervous tube in the first weeks of pregnancy, which prevents defects such as Spina Bifida. Vitamin D is important for the development of bones and teeth, as well as for the immune system. Iron is necessary for the formation of hemoglobin, which transfers oxygen to the organs and tissues of the fetus. Iodine is necessary for the normal development of the brain and the prevention of cretinism. The lack of these nutrients can lead to serious developmental disorders and the long -term problems of the child’s health.
C. The consequences of the deficiency of vitamins: risks for the mother and child.
The deficiency of vitamins during pregnancy can have serious consequences for both the mother and the child. The mother may develop anemia, osteoporosis, an increased risk of infections, fatigue, weakness and other health problems. For a child, a deficiency of vitamins can lead to development defects, premature birth, low weight at birth, problems with the immune system and long -term health problems, such as developmental delay, impaired cognitive functions and increased risk of chronic diseases. For example, a deficiency of folic acid can lead to defects in the nervous tube, vitamin D deficiency to rickets, iodine deficiency to cretinism, and iron deficiency to anemia. Therefore, it is so important to ensure sufficient receipt of all the necessary vitamins and minerals during pregnancy.
II. The main vitamins and minerals for pregnant women: review and functions.
Consider the main vitamins and minerals, which are especially important during pregnancy, their functions and recommended dosages. It is important to remember that dosages can vary depending on the individual needs and recommendations of the doctor.
A. Folic acid (vitamin B9): the basis of healthy development.
- Functions: Folic acid plays a key role in the development of the fetal nervous tube in the first weeks of pregnancy. It is also necessary for the formation of red blood cells, DNA and RNA synthesis, as well as for the normal growth and development of cells.
- Recommended dosage: At least 400 mcg per day, starting 1-3 months before conception and continuing during the first trimester of pregnancy. In some cases, for example, in the presence of a history of the nervous tube in a history, the doctor may recommend a higher dosage, up to 4000 mcg per day.
- Sources: Dark green leafy vegetables (spinach, broccoli, Romen salad), legumes (lentils, beans), citrus fruits, enriched cereals.
- Meaning for pregnant women: Prevention of defects of the nervous tube (Spina Bifida, Anencephalia), a decrease in the risk of premature birth, maintaining the health of the mother.
B. Iron: oxygen for two.
- Functions: Iron is necessary for the formation of hemoglobin, protein in red blood cells, which transfers oxygen to organs and tissues. During pregnancy, the need for iron increases significantly, since it is necessary for the formation of the blood of the mother and the fetus.
- Recommended dosage: 27 mg per day. In the presence of anemia, the doctor may recommend a higher dosage.
- Sources: Red meat, poultry, fish, legumes, dark green leafy vegetables, dried fruits. Employment of iron improves when consuming with products rich in vitamin C.
- Meaning for pregnant women: Prevention of anemia in the mother and fetus, maintaining the normal level of energy, reducing the risk of premature birth and low weight at birth.
- Features of the reception: Iron is better absorbed on an empty stomach, but can cause nausea. In this case, it can be taken after eating. The simultaneous use of iron with calcium, coffee and tea should be avoided, as they can reduce its absorption.
C. Calcium: strong bones and teeth.
- Functions: 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. It also plays an important role in the functioning of muscles, nerves and cardiovascular system.
- Recommended dosage: 1000 mg per day.
- Sources: Dairy products (milk, yogurt, cheese), dark green leafy vegetables (broccoli, cabbage), enriched products (tofu, vegetable milk).
- Meaning for pregnant women: Ensuring the normal development of the bones and teeth of the fetus, maintaining the health of the bones of the mother, reducing the risk of preeclampsia.
- Features of the reception: Calcium is better absorbed in several receptions during the day. Vitamin D helps the absorption of calcium.
D. Vitamin D: solar vitamin for health.
- Functions: Vitamin D is necessary for the absorption of calcium and the formation of bones and teeth. It also plays an important role in the immune system and brain development.
- Recommended dosage: 600 IU (15 μg) per day. Many experts recommend a higher dosage, especially in winter and for women with dark skin.
- Sources: Bold fish (salmon, tuna, sardines), egg yolk, enriched products (milk, cereals). Vitamin D is also synthesized in the skin under the influence of sunlight.
- Meaning for pregnant women: Ensuring the normal development of the bones and teeth of the fetus, strengthening the immune system, reducing the risk of premature birth and gestational diabetes.
- Features of the reception: Vitamin D is better absorbed with fats. In winter, it is recommended to take vitamin D in the form of additives.
E. iodine: development of the brain and thyroid gland.
- Functions: Iodine is necessary for the normal function of the thyroid gland, which regulates the metabolism. It also plays an important role in the development of the brain of the fetus.
- Recommended dosage: 150 mcg per day.
- Sources: Iodized salt, sea fish, seaweed, dairy products.
- Meaning for pregnant women: Ensuring the normal development of the fetal brain, the prevention of cretinism (mental retardation caused by iodine deficiency), maintaining the normal function of the thyroid gland of the mother.
- Features of the reception: The use of iodized salt in cooking is an easy way to provide sufficient iodine.
F. Vitamin C: Support for immunity and the absorption of iron.
- Functions: Vitamin C is a powerful antioxidant that protects the cells from damage. It is also necessary for the synthesis of collagen, strengthening the immune system and the absorption of iron.
- Recommended dosage: 85 mg per day.
- Sources: Citrus fruits (oranges, lemons, grapefruits), berries (strawberries, blueberries), kiwi, pepper, broccoli.
- Meaning for pregnant women: Strengthening the immune system, protection against infections, improving iron absorption, supporting the health of the skin and blood vessels.
G. Vitamin A: vision, growth and development.
- Functions: Vitamin A is necessary for vision, growth and development of cells, as well as for the immune system. It is important to receive vitamin A in moderate quantities, since its excess can be harmful to the fetus.
- Recommended dosage: 770 μg RAE (retinol equivalent) per day.
- Sources: Carrots, sweet potatoes, pumpkin, spinach, liver, dairy products. Beta-carotene, which is found in plant products, turns into vitamin A in the body.
- Meaning for pregnant women: Ensuring normal vision, growth and development of fetal cells, support for the immune system.
- Features of the reception: It should be avoided taking large doses of vitamin A in the form of retinol (contained in animal foods and additives), as this can lead to defects in the development of the fetus. Beta-carotene from plant sources is safe, as the body regulates its transformation into vitamin A.
H. B vitamins B: Energy and nervous system.
- Vitamin B1 (TIAMIN): Participates in carbohydrate metabolism and energy metabolism. Recommended dosage: 1.4 mg per day.
- Vitamin B2 (Riboflavin): It is necessary for the growth of cells, energy metabolism and maintenance of the health of the skin and vision. Recommended dosage: 1.4 mg per day.
- Vitamin B3 (Niacin): Participates in the metabolism of fats and carbohydrates, as well as in the functioning of the nervous system. Recommended dosage: 18 mg ne (niacin equivalent) per day.
- Vitamin B5 (pantotenic acid): Participates in the metabolism of proteins, fats and carbohydrates. Recommended dosage: 6 mg per day.
- Vitamin B6 (Pyridoxin): Participates in amino acid metabolism, the synthesis of neurotransmitters and the formation of red blood cells. Recommended dosage: 1.9 mg per day. Sometimes used to facilitate nausea during pregnancy.
- Vitamin B7 (Biotin): Participates in the metabolism of fats and carbohydrates, as well as in maintaining the health of the skin, hair and nails. Recommended dosage: 30 μg per day.
- Vitamin B12 (cobalamin): It is necessary for the formation of red blood cells, the functioning of the nervous system and the synthesis of DNA. Recommended dosage: 2.6 μg per day. It is especially important for vegetarians and vegans, as it is mainly contained in animal products.
- Sources: Cereals, meat, fish, poultry, eggs, dairy products, legumes, vegetables, fruits.
- Meaning for pregnant women: Maintaining energy metabolism, functioning of the nervous system, the formation of red blood cells, maintaining the health of the skin and hair.
I. Zinc: Immunity and cell growth.
- Functions: Zinc is necessary for the immune system, growth and development of cells, DNA and RNA synthesis, as well as for healing wounds.
- Recommended dosage: 11 mg per day.
- Sources: Red meat, poultry, seafood, nuts, seeds, legumes, whole cereals.
- Meaning for pregnant women: Maintaining the immune system, ensuring the normal growth and development of fetal cells, reducing the risk of premature birth.
J. Omega-3 fatty acids (EPA and DHA): development of the brain and vision.
- Functions: Omega-3 fatty acids, especially DHA (non-achexaenoic acid), play an important role in the development of the brain and vision of the fetus. They also have an anti-inflammatory effect and support the health of the cardiovascular system.
- Recommended dosage: 200-300 mg dha per day.
- Sources: Fat fish (salmon, tuna, sardines), linen seed, chia seeds, walnuts, enriched products (eggs, yogurt).
- Meaning for pregnant women: Ensuring the normal development of the brain and vision of the fetus, reducing the risk of premature birth, maintaining the health of the cardiovascular system.
- Features of the reception: If you do not consume enough fat fish, it is recommended to take additives with omega-3 fatty acids containing DHA.
III. How to choose vitamins for pregnant women: selection and warning criteria.
The choice of a suitable complex of vitamins for pregnant women is a responsible task. It is important to consider several factors to ensure the safety and effectiveness of the reception.
A. Consultation with a doctor: an individual approach.
Before you start taking any vitamin additives during pregnancy, you need to consult a doctor. The doctor will evaluate your health status, conduct the necessary tests and determine which vitamins and minerals you need in what dosages are needed. An individual approach to the choice of vitamins is the key to safety and efficiency. The doctor can take into account factors such as your age, weight, health status, the presence of chronic diseases, food habits and test results to recommend the most suitable vitamin complex.
B. The composition of the vitamin complex: what should be in the composition.
When choosing a vitamin complex for pregnant women, it is necessary to pay attention to its composition. It should contain the main vitamins and minerals listed above, in sufficient, but not exceeding the recommended dosages. It is important that the composition includes folic acid, iron, calcium, vitamin D and iodine. It is also useful that the complex contains B vitamins, vitamin C, vitamin A (in the form of beta-carotene), zinc and omega-3 fatty acids (DHA). Pay attention to the form of vitamins and minerals. For example, iron in the form of bislycinate is better absorbed and less often causes side effects.
C. Dosage of vitamins and minerals: balance and safety.
It is important to choose a vitamin complex in which the dosages of vitamins and minerals correspond to the recommended for pregnant women. Do not exceed the recommended dosages, as this can be harmful to the health of the mother and fetus. Caution with vitamin A (retinol) is especially important, since its excess can lead to defects in the development of the fetus. Some vitamin complexes contain too high dosages of certain vitamins and minerals, which can be dangerous. Carefully read the composition and consult your doctor to choose a complex with optimal dosages.
D. Form of release: tablets, capsules, chewing vitamins.
Vitamins for pregnant women are produced in various forms: tablets, capsules, chewing vitamins, liquid forms. The choice of form depends on your preferences and ease of admission. Tablets and capsules usually contain higher dosages of vitamins and minerals, but can be difficult to swallow. Chewing vitamins can be more pleasant in taste, but often contain less vitamins and minerals, and can also contain added sugar. Liquid forms of vitamins are easily absorbed and can be convenient for women experiencing nausea.
E. The availability of quality certificates: security guarantee.
When choosing vitamins for pregnant women, it is important to pay attention to the availability of quality certificates. This guarantees that the product has passed the necessary checks and meets the established security standards and quality. Look for certificates from authoritative organizations such as NSF International, USP (United States Pharmacopeia) or Consumerlab.com. These organizations carry out independent testing of vitamin additives and confirm their compliance with the declared composition, purity and lack of harmful impurities.
F. Reviews and recommendations: the experience of other women.
It is useful to read the reviews of other women about various vitamin complexes for pregnant women. This can help you learn about their experience, effectiveness and side effects. However, it should be remembered that each organism is individual, and what has been suitable for one woman may not come up with another. Do not blindly trust the reviews, but they can be a useful source of information. It is also useful to ask recommendations from your doctor or other medical specialists.
G. Composition without artificial additives: a clean product.
When choosing a vitamin complex for pregnant women, it is advisable to choose products that do not contain artificial dyes, flavors, preservatives and other artificial additives. These additives can cause allergic reactions or other side effects. Read the composition and choose products with a minimum number of artificial ingredients. Organic vitamin complexes are a good option for those who want to avoid artificial additives.
H. Cautions and contraindications: attentiveness and caution.
Before taking vitamins for pregnant women, it is necessary to carefully read the warnings and contraindications indicated on the packaging. Some vitamins and minerals can interact with drugs, so it is important to inform the doctor about all the drugs that you take. In some cases, taking certain vitamins and minerals can be contraindicated, for example, in the presence of certain diseases of the kidneys or liver. If you have any doubts or questions, be sure to consult a doctor.
IV. Sources of vitamins: nutrition and additives. A balanced approach.
It is possible to ensure sufficient intake of vitamins and minerals during pregnancy both using a balanced diet and using vitamin additives. The ideal option is a combination of both approaches.
A. Balanced nutrition: Health.
A balanced diet is the basis of health during pregnancy. It is important to use a variety of products rich in vitamins and minerals, such as fruits, vegetables, whole cereals, legumes, meat, poultry, fish and dairy products. When planning a diet, it is necessary to take into account the increased needs of the body in nutrients and make a menu in such a way as to ensure the sufficient intake of all the necessary vitamins and minerals. Try to eat products of different colors, as they contain different vitamins and minerals.
B. Products rich in vitamins and minerals: choice and combination.
- Fruits and vegetables: We are rich in vitamins C, A, K, folic acid, potassium and fiber. It is recommended to use at least 5 portions of fruits and vegetables per day. Choose a variety of fruits and vegetables to ensure the receipt of all the necessary nutrients.
- Whole cereals: We are rich in vitamins of group B, iron, magnesium and fiber. Choose whole grain bread, brown rice, oatmeal and other whole cereals.
- Legumes: Rich in folic acid, iron, protein and fiber. Include lentils, beans, peas and other legumes in your diet.
- Meat, poultry, fish: Rich in iron, protein, vitamins of group B and zinc. Choose low-fat varieties of meat and poultry, as well as fatty fish rich in omega-3 fatty acids.
- Dairy products: Rich in calcium, vitamin D and protein. Choose low -fat dairy products.
- Nuts and seeds: We are rich in vitamins, minerals, protein and healthy fats. Use nuts and seeds in moderate quantities, as they are high -calorie.
C. When additives are needed: replenishment of the deficit.
In some cases, a balanced diet is not enough to provide the body with all the necessary vitamins and minerals. For example, women with a deficiency of iron, folic acid, vitamin D or iodine may require vitamin additives. Also, supplements can be recommended to women with certain diseases, vegetarian and vegans, as well as women who do not eat quite diverse food. The decision on the need to take vitamin additives should make a doctor on the basis of an assessment of the state of health and test results.
D. The choice of the correct additives: consultation with a specialist.
The choice of correct vitamin additives is an important task. Do not self -medicate and independently prescribe vitamins. Be sure to consult a doctor so that he helps you choose a suitable complex of vitamins and determines the necessary dosages. The doctor will take into account your individual needs and characteristics of the body in order to recommend the safest and most effective additives.
E. Individual needs: taking into account the characteristics of the body.
Individual needs for vitamins and minerals can vary depending on age, weight, state of health, the presence of chronic diseases, food habits and other factors. Therefore, it is so important to consider the individual characteristics of the body when planning nutrition and choosing vitamin additives. For example, women with overweight may need a higher dosage of vitamin D, and women with anemia – iron. The doctor can help you determine your individual needs and develop a plan for nutrition and taking vitamins that will correspond to your features.
V. Vitamins in trimester: changing needs.
The needs for vitamins and minerals can change at different stages of pregnancy. It is important to consider these changes and adjust the diet and taking vitamin additives in accordance with the needs of each trimester.
A. The first trimester: Formation of the basics.
The first trimester is the most important period for the development of the fetus. At this time, all the main organs and systems are formed. Folic acid, vitamin B6 and iron are especially important.
- Folic acid: Prevents defects in the nervous tube.
- Vitamin B6: Helps to cope with nausea and vomiting.
- Iron: Prevents anemia.
- Iodine: Provides the normal development of the thyroid gland of the fetus.
B. The second trimester: growth and development.
In the second trimester, the fetus is actively growing and developing. The need for calcium, vitamin D and magnesium increases.
- Calcium: It is necessary for the formation of the bones and teeth of the fetus.
- Vitamin D: Improves the absorption of calcium and supports the immune system.
- Magnesium: Participates in the formation of bones and muscles, and also regulates blood sugar.
- Omega-3 fatty acids (DHA): Important for the development of the brain and vision of the fetus.
C. Third trimester: preparation for childbirth.
In the third trimester, the body is preparing for childbirth. The need for iron, vitamin K and omega-3 fatty acids remains high.
- Iron: Prevents anemia and provides a sufficient amount of oxygen for the fetus.
- Vitamin K: It is necessary for blood coagulation and preventing bleeding during childbirth.
- Omega-3 fatty acids (DHA): They continue to maintain the development of the brain and vision of the fetus.
- Vitamin C: Strengthens the immune system of the mother and fetus.
VI. Possible risks and side effects: precautions.
Reception of vitamin additives during pregnancy, like any other type of treatment, may be accompanied by certain risks and side effects. It is important to know about them and observe precautions.
A. Overdose by vitamins: toxicity and consequences.
An overdose of vitamins, especially fat -soluble (a, d, e, k), can be toxic and lead to serious consequences for both the mother and the fetus. For example, an overdose of vitamin A can cause defects in the development of the fetus, and an overdose of vitamin D is hypercalcemia and other health problems. It is important to strictly observe the recommended dosages of vitamins and not exceed them. If you take several vitamin additives at the same time, make sure that the total dose of each vitamin does not exceed the permissible.
B. Allergic reactions: individual intolerance.
Some women can be allergic to certain vitamins or components of vitamin additives. Allergic reactions can appear in the form of a skin rash, itching, edema, urticaria or even anaphylactic shock. If you notice any signs of allergies after taking vitamins, stop taking immediately and consult a doctor. Before taking vitamins, you should carefully study the composition and make sure that it does not have ingredients that you have an allergy.
C. Interaction with drugs: compatibility and safety.
Vitamin additives can interact with some drugs, changing their effectiveness or increasing side effects. For example, vitamin K can reduce the effectiveness of anticoagulants, and iron – antibiotics. It is important to inform the doctor about all the medicines that you take so that he can evaluate possible interactions and recommend a safe reception of vitamins.
D. Problems with the gastrointestinal tract: nausea, constipation, diarrhea.
Reception of some vitamins and minerals, especially iron, can cause problems with the gastrointestinal tract, such as nausea, constipation, diarrhea, abdominal pain. To reduce the risk of side effects, it is recommended to take vitamins after eating and drink a sufficient amount of liquid. If you have serious problems with the gastrointestinal tract, consult a doctor.
E. Other side effects: individual reaction of the body.
In rare cases, the intake of vitamins can cause other side effects, such as headache, dizziness, fatigue or a change in urine color. These side effects are usually temporary and pass on their own. However, if they cause you discomfort, consult a doctor.
VII. Alternative sources of vitamins: herbs and natural products. Caution and safety.
Some women prefer to receive vitamins and minerals from alternative sources, such as herbs and natural products. However, caution should be taken and remember that not all herbs and natural products are safe for pregnant women.
A. Herbs that should be avoided during pregnancy: risks and consequences.
Some herbs can be dangerous for pregnant women and cause a miscarriage, premature birth or other complications. Seeing such herbs as wormwood, tansy, crush bark, senna, sage, parsley (in large quantities), Dong Quai and others should be avoided. Before taking any herbs during pregnancy, it is necessary to consult a doctor or a qualified traveler.
B. Safe herbs and natural products: discussion with a doctor.
Some herbs and natural products can be safe for pregnant women, but they should be consumed in moderate quantities and only after consulting a doctor. Such herbs include chamomile, ginger (to facilitate nausea), peppermint (to relieve heartburn) and nettles (source source). Natural products, such as fruits, vegetables, whole cereals, legumes, meat, poultry, fish and dairy products, are a safe and useful source of vitamins and minerals.
C. The risks and restrictions of alternative sources: common sense and consultation.
When using alternative sources of vitamins, it should be remembered about risks and restrictions. Herbs and natural products may contain an unpredictable amount of vitamins and minerals, which makes it difficult to control the dosage. In addition, they can interact with drugs and cause side effects. Before using alternative sources of vitamins, it is necessary to carefully study security information and consult a doctor.
D. approach to alternative sources: balance and scientific approach.
The use of alternative sources of vitamins should be based on the balance between traditional knowledge and a scientific approach. Do not blindly trust popular recipes and tips that do not have a scientific justification. It is important to choose proven and safe products, observe moderation and consult a doctor.
VIII. Recommendations for taking vitamins: improvement of assimilation and effectiveness.
In order for vitamins and minerals to be better absorbed and have a maximum effect, certain recommendations for admission must be followed.
A. Reception time: morning, day, evening.
Some vitamins and minerals are better absorbed at a certain time of the day. For example, iron is better absorbed on an empty stomach, and calcium – in the afternoon. B vitamins can be taken in the morning to get a charge of energy for the whole day. Follow the doctor’s recommendations or instructions on the packaging of vitamins.
B. Compatibility with food: assimilation and effectiveness.
Some foods can improve or worsen the absorption of vitamins and minerals. For example, vitamin C improves the absorption of iron, and calcium can reduce the absorption of iron and zinc. At the same time, simultaneous use of iron with dairy products, coffee and tea should be avoided. Vitamin D is better absorbed with fats. Try to use products that improve the absorption of vitamins and minerals.
C. Separation of reception: optimal assimilation.
Some vitamins and minerals are better absorbed if they are accepted separately. For example, calcium and iron are recommended to be taken at different times of the day. If you take several vitamin additives at the same time, consult your doctor so that he prompted you the optimal reception mode.
D. Drinking mode: water and assimilation.
Sufficient water consumption is necessary for normal absorption of vitamins and minerals. Water helps to dissolve vitamins and minerals and transport them through the body. It is recommended to drink at least 8 glasses of water per day.
E. regularity of admission: systematicity and effectiveness.
To achieve the maximum effect, vitamins and minerals must be taken regularly and systematically. Do not miss vitamins and try to take them at the same time every day. If you forgot to take vitamins, take them as soon as possible, but do not take a double dose.
IX. Vitamins after childbirth: support for the health of the mother and child.
The need for vitamins and minerals does not disappear after childbirth. During lactation, the mother’s body requires a sufficient amount of nutrients to maintain health and provide the child with the necessary vitamins and minerals through breast milk.
A. The importance of vitamins during lactation: the health of the mother and child.
Vitamins and minerals play an important role in the health of the mother and child during lactation. The mother should receive a sufficient amount of vitamins and minerals to restore after childbirth, maintaining the immune system and providing the child with the necessary nutrients through breast milk. The child receives vitamins and minerals from breast milk, which are necessary for the growth, development and strengthening of the immune system.
B. The main vitamins and minerals for nursing mothers: supporting lactation.
The following vitamins and minerals are especially important for nursing mothers:
- Vitamin D: It is necessary for the assimilation of calcium and strengthening bones.
- Calcium: It is necessary for the formation of the bones and teeth of the child.
- Iron: Prevents anemia in the mother