Vitamins for pregnant women in the second trimester

Vitamins for pregnant women in the second trimester: a guide for nutrition and health

Chapter 1: Fundamentals of food in the second trimester

Pregnancy is a unique period in a woman’s life, when the need for nutrients increases significantly. The second trimester, covering the period from the 14th to the 27th week of pregnancy, is characterized by intensive growth of the fetus and the formation of its organs and systems. Proper nutrition at this time is crucial for the health of the mother and the unborn child.

1.1 Physiological changes and needs

In the second trimester, the woman’s body undergoes significant changes that must be taken into account when planning the diet. Key changes include:

• Increased blood volume: The volume of blood increases by 40-50%, which requires additional iron flow to the formation of hemoglobin.
• The growth of the uterus and fetus: The growing uterus exerts pressure on the digestive organs, which can lead to heartburn and constipation. Food should be easily assumed and rich in fiber.
• Increased energy need: On average, the need for calories increases by 300-500 kcal per day. It is important to choose nutrient products, not empty calories.
• Changing the hormonal background: Hormonal changes can affect appetite, taste preferences and assimilation of nutrients.

1.2 key nutrients and their role

To ensure the optimal health of the mother and the fetus in the second trimester, special attention must be paid to the following nutrients:

• Protein: It is necessary for the growth and development of the fetus, as well as to maintain the health of the mother. It is recommended to consume about 71 grams of protein per day. Sources: meat, fish, eggs, legumes, tofu, nuts.
• Iron: It is important to prevent anemia, which can lead to premature birth and low weight at birth. It is recommended to use 27 mg of iron per day. Sources: red meat, liver, spinach, legumes, enriched cereals. Improves the absorption of iron vitamin C.
• Calcium: It is necessary for the formation of the bones and teeth of the fetus, as well as to maintain the health of the mother’s bones. It is recommended to use 1000 mg of calcium per day. Sources: dairy products, green leafy vegetables, enriched products.
• Vitamin D: Promotes the absorption of calcium and strengthens bone tissue. It is recommended to use 600 IU (international units) of vitamin D per day. Sources: fatty fish, eggs, enriched products, sunlight.
• Folic acid (vitamin B9): Important to prevent defects in the nervous tube in the fetus. It is recommended to use 600 μg of folic acid per day. Sources: green leafy vegetables, legumes, enriched cereals.
• Omega-3 fatty acids (DHA and EPA): Necessary for the development of the brain and eye of the fetus. It is recommended to use 200-300 mg DHA per day. Sources: fatty fish (salmon, sardines, mackerel), linen seed, walnuts, additives with fish oil.
• Vitamin C: Participates in the formation of collagen, strengthens the immunity and promotes the absorption of iron. It is recommended to use 85 mg of vitamin C per day. Sources: citrus fruits, berries, pepper, broccoli.
• Vitamin A: It is necessary for the development of vision, skin and the immune system of the fetus. It is important not to exceed the recommended dose, since the excess of vitamin A can be harmful to the fetus. Sources: carrots, sweet potatoes, pumpkin, spinach.
• Zinc: It is important for the growth and development of cells, as well as for maintaining the immune system. It is recommended to use 11 mg zinc per day. Sources: meat, seafood, nuts, seeds, legumes.
• Magnesium: Participates in the regulation of blood pressure, blood sugar and muscle function. It is recommended to use 350-360 mg of magnesium per day. Sources: green leafy vegetables, nuts, seeds, whole cereals.
• Fiber: Helps prevent constipation and control blood sugar. It is recommended to use 25-30 grams of fiber per day. Sources: fruits, vegetables, whole cereals, legumes.
• Water: It is important to maintain blood volume, prevent constipation and ensure the normal functioning of the body. It is recommended to drink at least 8-10 glasses of water per day.

Chapter 2: Vitamin complexes for pregnant women: composition and choice

When planning pregnancy or already during it, many women are wondering about the need to take vitamin complexes. Indeed, during pregnancy, the need for certain vitamins and minerals increases significantly, and it is not always possible to get all the necessary nutrients only from food.

2.1 What are vitamin complexes for pregnant women?

Vitamin complexes for pregnant women are specially designed additives containing a combination of vitamins and minerals necessary to maintain the health of the mother and normal development of the fetus. They differ from ordinary multivitamins in that they contain higher doses of certain nutrients, such as folic acid, iron and calcium, which are especially important during pregnancy.

2.2 Composition of a typical vitamin complex for pregnant women

A typical vitamin complex for pregnant women usually contains the following vitamins and minerals:

• Folic acid (vitamin B9): As already mentioned, folic acid plays a key role in preventing defects in the nervous tube in the fetus. Vitamin complexes for pregnant women usually contain 400-800 μg of folic acid.
• Iron: Iron is necessary for the formation of hemoglobin, which transfers oxygen to the tissues of the mother and fetus. Vitamin complexes for pregnant women usually contain 27 mg of iron.
• Calcium: Calcium is important for the formation of the bones and teeth of the fetus. Vitamin complexes for pregnant women usually contain 200-300 mg of calcium.
• Vitamin D: Vitamin D helps the absorption of calcium and strengthens bone tissue. Vitamin complexes for pregnant women usually contain 400-600 IU vitamin D.
• Vitamin C: Vitamin C strengthens the immunity and helps to absorb iron.
• B vitamins B: B vitamins B (B1, B2, B3, B6, B12) are involved in energy exchange and support the nervous system.
• Zinc: Zinc is important for cell growth and development, as well as for maintaining the immune system.
• Iodine: Iodine is necessary for the normal function of the thyroid gland, which plays an important role in the development of the brain of the fetus.
• Omega-3 fatty acids (DHA and EPA): Some vitamin complexes for pregnant women contain omega-3 fatty acids, which are important for the development of the brain and eye of the fetus.

2.3 Advantages of taking vitamin complexes for pregnant women

Reception of vitamin complexes for pregnant women can bring the following advantages:

• Filling a deficiency of nutrients: Vitamin complexes help replenish the deficiency of nutrients, which can occur due to increased need during pregnancy or due to inferior nutrition.
• Prevention of fetal development defects: Taking folic acid at the beginning of pregnancy helps to prevent defects in the nervous tube in the fetus.
• Risk of anemia: Iron intake helps prevent anemia, which can lead to premature birth and low weight at birth.
• Maintenance of mother’s health: Vitamin complexes help to maintain the health of the mother and prevent the development of nutrient deficiency, which can lead to various complications.

2.4 how to choose a vitamin complex for pregnant women

When choosing a vitamin complex for pregnant women, the following factors should be taken into account:

• Composition: Carefully study the composition of the vitamin complex and make sure that it contains all the necessary vitamins and minerals in the right doses.
• Doct’s recommendations: Consult a doctor to choose a vitamin complex that is right for you. The doctor can take into account your individual needs and health status.
• Manufacturer: Choose vitamin complexes from well -known and reliable manufacturers that guarantee the quality of their products.
• Reviews: Read the reviews of other women who took this vitamin complex.
• Price: The price of vitamin complexes can vary depending on the composition and manufacturer. Choose a vitamin complex that corresponds to your budget.
• Output form: Vitamin complexes for pregnant women are available in various forms: tablets, capsules, chewing sweets. Choose a form that is most convenient for you.

2.5 When to start taking vitamin complexes for pregnant women?

It is recommended to start taking vitamin complexes for pregnant women before conception to provide the body with the necessary nutrients from the very beginning of pregnancy. If you did not start taking vitamin complexes before conception, start taking them as soon as possible as soon as you learn about pregnancy.

2.6 possible side effects and precautions

Reception of vitamin complexes for pregnant women is usually safe, but in some cases side effects can occur, such as nausea, constipation or diarrhea. To reduce the risk of side effects, take vitamin complexes during meals and drink a sufficient amount of water.

In rare cases, an allergic reaction may occur to one of the components of the vitamin complex. If you have symptoms of allergies, such as a rash, itching or edema, stop taking a vitamin complex and consult a doctor.

It is important not to exceed the recommended dose of the vitamin complex, since the excess of some vitamins and minerals can be harmful to the fetus.

Chapter 3: Products rich in vitamins and minerals: compiling a diet

Although vitamin complexes can help replenish the deficiency of nutrients, it is important to remember that the main source of vitamins and minerals should be food. Properly compiled diet, rich in various products, will provide the body with all the necessary nutrients for the health of the mother and the normal development of the fetus.

3.1 protein: building material for a new life

Protein is necessary for the growth and development of the fetus, as well as to maintain the health of the mother. It is recommended to consume about 71 grams of protein per day.

• Sources of animal protein:
  • Meat: Low -fat varieties of meat, such as chicken, turkey and beef, are excellent sources of protein.
  • Fish: Fish, especially fatty varieties, such as salmon, sardines and mackerel, rich in protein and omega-3 fatty acids.
  • Eggs: Eggs contain high -quality protein and many other nutrients.
  • Dairy products: Milk, yogurt and cheese are good sources of protein and calcium.
• Sources of plant protein:
  • Legumes: Beans, lentils and peas are excellent sources of protein and fiber.
  • TOF: Tofu is a soy product rich in protein and iron.
  • Nuts and seeds: Nuts and seeds contain protein, healthy fats and other nutrients.

3.2 iron: the fight against anemia

Iron is necessary for the formation of hemoglobin, which transfers oxygen to the tissues of the mother and fetus. It is recommended to use 27 mg of iron per day.

• Sources of hemo iron (better absorbed):
  • Red meat: Red meat is the best source of hem iron.
  • Liver: The liver contains a lot of iron, but it should be used moderately, since it is also rich in vitamin A.
• Sources of Nehgoma iron:
  • Spinach: Spinach contains iron and other beneficial nutrients.
  • Legumes: Legumes contain iron and fiber.
  • Enriched cereals: Some cereals are enriched with iron.

3.3 calcium and vitamin D: healthy bones and teeth

Calcium is necessary for the formation of the bones and teeth of the fetus, and vitamin D helps to absorb calcium. It is recommended to consume 1000 mg of calcium and 600 IU vitamin D per day.

• Calcium sources:
  • Dairy products: Milk, yogurt and cheese are the best sources of calcium.
  • Green sheet vegetables: Green sheet vegetables, such as broccoli and cabbage, contain calcium.
  • Enriched products: Some products, such as orange juice and tofu, are enriched with calcium.
• Sources of vitamin D:
  • Fat fish: Fat fish, such as salmon and sardines, contains vitamin D.
  • Eggs: Eggs contain vitamin D.
  • Enriched products: Some products, such as milk and cereals, are enriched with vitamin D.
  • Sunlight: The body produces vitamin D under the influence of sunlight.

3.4 folic acid: Prevention of development defects

Folic acid is necessary to prevent defects in the nerve tube in the fetus. It is recommended to use 600 μg of folic acid per day.

• Folic acid sources:
  • Green sheet vegetables: Green leaf vegetables, such as spinach, Romen salad and asparagus, are rich in folic acid.
  • Legumes: Legumes, such as beans, lentils and peas, contain folic acid.
  • Enriched cereals: Some cereals are enriched with folic acid.

3.5 omega-3 fatty acids: brain and eye development

Omega-3 fatty acids, especially DHA and EPA, are necessary for the development of the brain and eye of the fetus. It is recommended to use 200-300 mg DHA per day.

• Sources of omega-3 fatty acids:
  • Fat fish: Fat fish, such as salmon, sardines and mackerel, is the best source of omega-3 fatty acids.
  • Flax-seed: Flaxseed contains ALA, which can be transformed into DHA and EPA in the body.
  • Walnuts: Walnuts contain ALA.

3.6 Vitamin C: Immunity and the assimilation of iron

Vitamin C strengthens the immunity and helps to absorb iron. It is recommended to use 85 mg of vitamin C per day.

• Sources of vitamin C:
  • Citrus: Citrus fruits, such as oranges, grapefruits and lemons, are rich in vitamin C.
  • Berries: Berries, such as strawberries, blueberries and raspberries, contain vitamin C.
  • Pepper: Pepper, especially red, is an excellent source of vitamin C.
  • Broccoli: Broccoli contains vitamin C and other beneficial nutrients.

3.7 zinc: growth and immunity

Zinc is important for cell growth and development, as well as for maintaining the immune system. It is recommended to use 11 mg zinc per day.

• Sources of zinc:
  • Meat: Meat is a good source of zinc.
  • Seafood: Seafood, such as oysters and crabs, contain a lot of zinc.
  • Nuts and seeds: Nuts and seeds contain zinc.
  • Legumes: Legumes contain zinc.

3.8 magnesium: regulation and maintenance

Magnesium is involved in the regulation of blood pressure, blood sugar and muscle function. It is recommended to use 350-360 mg of magnesium per day.

• Sources of magnesium:
  • Green sheet vegetables: Green sheet vegetables, such as spinach, are rich in magnesium.
  • Nuts and seeds: Nuts and seeds contain magnesium.
  • Whole cereals: Whole cereals, such as brown rice and oatmeal, contain magnesium.
  • Legumes: Legumes contain magnesium.

3.9 fiber: digestive health

Fiber helps prevent constipation and control the level of blood sugar. It is recommended to use 25-30 grams of fiber per day.

• Sources of fiber:
  • Fruits: Fruits, especially with the peel, contain fiber.
  • Vegetables: Vegetables contain fiber.
  • Whole cereals: Whole cereals, such as brown rice and oatmeal, contain fiber.
  • Legumes: Legumes contain fiber.

3.10 Water: hydration – health key

Water is important to maintain blood volume, prevent constipation and ensure the normal functioning of the body. It is recommended to drink at least 8-10 glasses of water per day.

Chapter 4: Examples of a healthy diet in the second trimester

In this section, examples of healthy and balanced diet in the second trimester of pregnancy will be presented.

4.1 Approximate menu per day

• Breakfast: Oatmeal with fruits and nuts, a glass of milk or yogurt.
• Snack: Apple or banana with a handful of nuts.
• Dinner: A salad of fresh vegetables with chicken breast or fish, whole grain bread.
• Snack: Yogurt or cottage cheese.
• Dinner: Baked fish with vegetables, brown rice.

4.2 Useful recipes

• Salad with a movie, avocado and black beans:
  • Kinoa is a source of protein and fiber.
  • Avocado is a source of beneficial fats.
  • Black beans are a source of protein and iron.
  • Refueling: olive oil, lemon juice, spices.
• Pumpkin soup-puree:
  • Pumpkin – a source of vitamin A and fiber.
  • Add a little cream or coconut milk for tenderness.
• Baked salmon with broccoli:
  • Salmon is a source of protein and omega-3 fatty acids.
  • Broccoli – a source of vitamin C and fiber.
  • Season with lemon juice and herbs.

4.3 products that should be avoided or limited

During pregnancy, you should avoid or limit the use of the following products:

• Raw or insufficiently thermally processed food: This can lead to infection with bacteria or parasites that can be harmful to the fetus.
• Pisces with a high mercury content: Mercury can negatively affect the development of the brain of the fetus. Avoid the use of shark, sword-fish, royal macreli and tuna large-eyed.
• Nepasturized dairy products: They may contain bacteria that can be harmful to the fetus.
• Alcohol: Alcohol can lead to serious problems with the health of the fetus.
• Caffeine: Moderate use of caffeine (no more than 200 mg per day) is considered safe, but it is better to limit its use, as it can affect sleep and blood pressure.
• Processed products: Producted products usually contain a lot of sugar, salt and harmful fats.

Chapter 5: Special cases and dietary needs

Some pregnant women may have special dietary needs that must be taken into account when planning a diet.

5.1 vegetarianism and veganism

Pregnant women who adhere to a vegetarian or vegan diet should pay special attention to obtaining a sufficient amount of protein, iron, calcium, vitamin D, vitamin B12, zinc and omega-3 fatty acids.

• Protein: Use legumes, tofu, nuts and seeds.
• Iron: Use spinach, legumes and enriched cereals. Combine them with products rich in vitamin C to improve iron absorption.
• Calcium: Use green leafy vegetables, enriched products and tofu cooked with calcium.
• Vitamin D: Use enriched products and take additives with vitamin D, if necessary.
• Vitamin B12: Take additives with vitamin B12, as it is found only in animal products.
• Zinc: Use nuts, seeds and legumes.
• Omega-3 fatty acids: Use flaxseed, walnuts and additives with DHA and EPA from algae.

5.2 gestational diabetes

Gestational diabetes is a form of diabetes that develops during pregnancy. Pregnant women with gestational diabetes should monitor blood sugar and adhere to a special diet that helps to control the blood sugar.

• Recommendations for nutrition for gestational diabetes:
  • Use products with low glycemic index (GI).
  • Eat often in small portions.
  • Limit the use of simple carbohydrates, such as sugar, sweets and white bread.
  • Use products rich in fiber.
  • Drink enough water.

5.3 food allergies and intolerance

Pregnant women with food allergies or intole -capacity should avoid the use of products that cause allergic reactions or symptoms of intolerance. It is important to consult a doctor or nutritionist in order to develop a diet plan that will provide the body with all the necessary nutrients, without causing allergic reactions or symptoms of intolerance.

5.4 Multiple pregnancy

Pregnant women who bear twins or triplets need more calories and nutrients than pregnant women who bear one child. It is important to consult a doctor or nutritionist in order to develop a diet plan that will provide the body with all the necessary nutrients for the health of the mother and the normal development of fruits.

Chapter 6: Useful tips and recommendations

This section will present useful tips and recommendations for nutrition in the second trimester of pregnancy.

6.1 Listen to your body

It is important to listen to your body and is when you are hungry. Do not ignore your needs and do not overeat.

6.2 Eat a variety of food

Include a variety of products from all groups in your diet to provide the body with all the necessary nutrients.

6.3 Prepare food at home

Prepare food at home to control the ingredients and cooking methods. Avoid the use of processed products and fast food.

6.4 snack with healthy food

Swear healthy foods between meals to maintain blood sugar and prevent overeating.

6.5 Drink enough water

Drink enough water to maintain hydration of the body and prevent constipation.

6.6 Moderate physical exercises

Take moderate physical exercises such as walking, swimming or yoga to maintain health and good health.

6.7 Sleep enough

Sleep enough so that the body can recover and function properly.

6.8 Consult a doctor or nutritionist

Contact a doctor or a nutritionist to get individual nutrition recommendations in the second trimester of pregnancy.

Chapter 7: Myths and Eating During Pregnancy

There are many myths and misconceptions about nutrition during pregnancy. It is important to know the truth in order to make reasonable decisions about your diet.

7.1 myth: you need to eat for two

Fact: During pregnancy, you do not need to eat for two. You need to increase calories consumption by only 300-500 calories per day.

7.2 Myth: Pisces should be avoided

Fact: Fish is an important source of protein and omega-3 fatty acids, which are necessary for the development of the brain and eye of the fetus. It is important to choose a low mercury fish and avoid the use of fish with a high mercury content.

7.3 myth: you need to avoid the use of cheese

Fact: Not all cheeses are safe for use during pregnancy. The use of nonpasturized cheeses such as Bree, Camamber and Gorgonzole should be avoided. Pasteurized cheeses, such as Chedder, Mozarella and Fet, are safe for use.

7.4 myth: you need to avoid caffeine use

Fact: Moderate use of caffeine (no more than 200 mg per day) is considered safe during pregnancy.

7.5 Myth: Heartburn is a sign that the child has a lot of hair

Fact: Heartburn during pregnancy is caused by hormonal changes that relax the muscles of the esophagus.

Chapter 8: Nutrition and well -being: the influence of the diet on mood and energy

Nutrition has a significant impact on the well -being, mood and level of energy of a pregnant woman. A properly compiled diet can help cope with such common problems as fatigue, mood swings and insomnia.

8.1 Fatigue

Fatigue is a common symptom of pregnancy, especially in the first and third trimesters. To cope with fatigue, it is important:

• There are often small portions: This will help maintain a stable blood sugar level and prevent sharp energy jumps.
• Choose products with a low glycemic index (gi): These products are more slowly absorbed and provide a longer feeling of satiety.
• Consume products rich in iron: Anemia can increase fatigue.
• Drink enough water: Dehydration can lead to fatigue.

8.2 mood swings

Mood swings are also a common symptom of pregnancy caused by hormonal changes. To cope with mood swings, it is important:

• There are products rich in omega-3 fatty acids: Omega-3 fatty acids can help stabilize the mood.
• Consume foods rich in tripophane: Triptofan is an amino acid that is involved in the synthesis of serotonin, hormone responsible for a good mood.
• Avoid sugar and processed products: These products can cause sharp jumps in blood sugar, which can lead to mood swings.
• Engage in moderate physical exercises: Exercise helps improve mood and reduce stress.

8.3 insomnia

Insomnia is another common problem during pregnancy. To improve sleep, it is important:

• Avoid the use of caffeine and alcohol before bedtime: These substances can violate sleep.
• Adhere to a regular sleep mode: Go to bed and wake up at the same time every day, even on weekends.
• Create a relaxing atmosphere in the bedroom: Make sure your bedroom is dark, quiet and cool.
• Engage in relaxing techniques before bedtime: For example, yoga, meditation or reading of the book.
• Drink a glass of warm milk before bedtime: Milk contains a tripophane that can help improve sleep.

Chapter 9: Alternative sources of vitamins and minerals

In some cases, pregnant women can look for alternative sources of vitamins and minerals, in addition to vitamin complexes and traditional food products.

9.1 Superfudes for pregnant women

Superfoods are products that contain especially many nutrients. Some superfuds can be useful for pregnant women, but it is important to use them in moderation and consult a doctor before including them in your diet.

• Coji berries: City berries contain a lot of vitamin C, vitamin A and antioxidants.
• Seeds of Chia: Chia seeds contain a lot of fiber, omega-3 fatty acids and calcium.
• Spirulina: Spirulin is an algae that contains a lot of protein, iron and vitamins of group B.
• Crill oil: Croil oil contains a lot of omega-3 fatty acids and antioxidants.

9.2 Herbal additives

Some herbal additives can be useful for pregnant women, but it is important to use them with caution and consult a doctor before taking any herbal additives. Many herbs can be dangerous during pregnancy.

• Ginger: Ginger can help cope with nausea and vomiting during pregnancy.
• Chamomile: Chamomile can help relax and improve sleep.
• Peppermint: Peppermint can help cope with heartburn.

9.3 Ayurvedic principles of nutrition

Ayurveda is a traditional Indian system of medicine, which is based on the balance of three doshas: cotton, Pitt and Kapha. Ayurvedic food principles can be useful for pregnant women, but it is important to consult with the Ayurvedic doctor before changing your diet.

• The basic principles of Ayurvedic nutrition for pregnant women:
  • Eat warm, cooked food.
  • Avoid drinking cold, dry and heavy food.
  • Use products that are easily absorbed.
  • Use products that soothe the mind and nervous system.
  • Consider your constitution (dosha) when choosing products.

Chapter 10: weight control in the second trimester

The weight gain during pregnancy is a normal and necessary process. However, it is important to control weight and gain it within the recommended range.

10.1 Recommendations for weight gain

The recommended weight gain during pregnancy depends on your body weight index (BMI) before pregnancy:

• Insufficient weight (BMI less than 18.5): 12.5-18 kg
• Normal weight (BMI 18.5-24.9): 11.5-16 kg
• Excess weight (BMI 25-29.9): 7-11.5 kg
• Obesity (BMI 30 or more): 5-9 kg

10.2 weight control tips

• Eat healthy and balanced food: Use a lot of fruits, vegetables, whole cereals and low -fat protein sources.
• Limit the use of processed products, sugar and harmful fats: These products contain many calories and few nutrients.
• ** Eat often and