Vitamins for pregnant women: important components and their role

Vitamins for pregnant women: important components and their role

Folic acid (vitamin B9): the cornerstone of healthy development of the nervous tube

Folic acid, also known as vitamin B9 or folat (natural form), plays a critical role during pregnancy, especially in the first trimester. Its main function is to promote the healthy development of the fetal nervous tube, a structure that subsequently forms the brain and spinal cord. Folic acid deficiency significantly increases the risk of developing defects in the nervous tube (DNT), such as Spina Bifida (spinal split) and anencephalus (lack of brain).

Folic acid action mechanism:

Folic acid is necessary for the synthesis of DNA and RNA, the main building blocks of cells. It participates in amino acid metabolism, in particular homocysteine. A high level of homocysteine ​​is associated with an increased risk of cardiovascular diseases and pregnancy complications. Folic acid helps transform homocysteine ​​into methionine, an amino acid necessary for the normal functioning of the body.

During the period of rapid cellular division characteristic of the early development of the fetus, the need for folic acid increases significantly. The disadvantage of this vitamin can lead to a violation of the processes of division and differentiation of cells, which, in turn, leads to the development of DNT.

Recommended dosage and sources:

The recommended daily dose of folic acid for pregnant women is 400-800 μg. Women planning pregnancy are recommended to start taking folic acid a few months before conception in order to create a sufficient supply in the body.

The main food sources of folic acid:

• Dark green leafy vegetables: Spinach, broccoli, Romen salad, Brussels cabbage.
• Legumes: lentils, beans, peas.
• Citrus fruit: Orange, grapefruit, lemons.
• Avocado.
• Asparagus.
• Enriched products: Bread, cereals, pasta, enriched with folic acid.

Despite the presence of folic acid in food, it is often difficult to get the required amount only from the diet, so doctors usually recommend taking folic acid in the form of an additive. This is especially important for women with an increased risk of folic acid deficiency, for example, in the presence of certain genetic mutations, diseases of the gastrointestinal tract or in taking some drugs.

Vitamin D: bone health and immunity of the mother and child

Vitamin D plays a key role in the absorption of calcium and phosphorus necessary for the formation of bones and teeth in both the mother and in the child. In addition, vitamin D is important for maintaining a healthy immune system and regulating cellular growth.

The role of vitamin D during pregnancy:

During pregnancy, the need for vitamin D increases, since it is necessary to ensure the growing fetus by calcium necessary for the formation of bones and teeth. Vitamin D deficiency during pregnancy can lead to:

• Rachita in a newborn: Violation of bone mineralization, leading to their deformation.
• Low body weight at birth.
• Increased risk of preeclampsia: A dangerous condition characterized by high blood pressure and the presence of protein in the urine.
• Gestational diabetes: Diabetes developing during pregnancy.
• An increased risk of infections in both the mother and the child.

In addition, vitamin D plays an important role in the development of the child’s immune system. Studies show that a sufficient level of vitamin D during pregnancy can reduce the risk of developing allergic diseases and asthma in a child in the future.

Recommended dosage and sources:

The recommended daily dose of vitamin D for pregnant women is 600-800 IU (international units). However, some women may need a higher dose, especially if they have vitamin D deficiency. It is important to consult a doctor to determine the optimal dosage.

The main sources of vitamin D:

• Sunlight: The skin produces vitamin D under the influence of sunlight. However, the effectiveness of this process depends on many factors, such as the time of year, the time of day, the breadth of the area, the color of the skin and the use of sunscreen.
• Fat fish: salmon, tuna, scumbria.
• Egg yolk.
• Enriched products: Milk, yogurt, orange juice, cereals.

In most cases, sunlight and food sources are not enough to ensure a sufficient level of vitamin D during pregnancy, so doctors usually recommend taking vitamin D in the form of an additive.

Iron: prevention of anemia and oxygen providing

Iron is the most important mineral necessary for the formation of hemoglobin, protein in red blood cells, which tolerates oxygen throughout the body. During pregnancy, the need for iron increases significantly, since it is necessary to increase the volume of the mother’s blood, fetal growth and placenta.

The role of iron during pregnancy:

Iron deficiency during pregnancy can lead to iron deficiency anemia, a state characterized by a decrease in the number of red blood cells and hemoglobin. Anemia during pregnancy can lead to:

• Fatigue and weakness.
• Odysh.
• Dizziness.
• Increased risk of premature birth and low body weight at birth.
• High risk of postpartum depression.

Iron also plays an important role in the development of the brain of the fetus and the formation of its immune system.

Recommended dosage and sources:

The recommended daily dose of iron for pregnant women is 27 mg. However, women with anemia may need a higher dose.

The main sources of iron:

• Red meat: beef, pork, lamb.
• Bird: Chicken, turkey.
• Fish: Tuna, salmon.
• Legumes: lentils, beans, peas.
• Dark green leafy vegetables: Spinach, broccoli.
• Enriched products: Bread, cereals.

There are two types of iron: gem-yellow, which is contained in animal products, and Negem-yelzo, which is contained in plant products. Gem-jeles is better absorbed than Nezhem-Zhelezo.

To improve the absorption of non-yellow, it is recommended to use it along with products rich in vitamin C, for example, citrus fruits, tomatoes and bell pepper. The use of iron along with products containing calcium, coffee and tea should be avoided, since they can impede its absorption.

In most cases, women need to take iron additives during pregnancy in order to satisfy an increased need for this mineral.

Calcium: building material for the bones and teeth of the fetus

Calcium is necessary for the formation of bones and teeth in both the mother and in the child. It also plays an important role in the functioning of muscles, nerves and cardiovascular system.

The role of calcium during pregnancy:

During pregnancy, the need for calcium increases, since it is necessary to ensure the growing fetus by calcium necessary for the formation of bones and teeth. If a pregnant woman does not receive enough calcium from her diet, the body will take calcium from her own bones, which can lead to osteoporosis in the future.

Calcium deficiency during pregnancy can also lead to:

• Muscle cramps.
• Increased risk of preeclampsia.
• Low body weight at birth.

Recommended dosage and sources:

The recommended daily dose of calcium for pregnant women is 1000 mg.

The main sources of calcium:

• Dairy products: slate, yogurt, cheese.
• Dark green leafy vegetables: Spinach, broccoli, cabbage.
• Enriched products: Orange juice, bread, cereals.
• Tofu.
• Almond.
• Sardins and salmon (with bones).

To improve calcium absorption, it is recommended to use it with vitamin D.

Omega-3 fatty acids (DGC and EPK): the development of the brain and vision of the fetus

Omega-3 fatty acids, especially non-coosaexenoic acid (DGC) and eicopascentaenoic acid (EPC), play an important role in the development of the brain and vision of the fetus.

The role of omega-3 fatty acids during pregnancy:

DGK is the main structural component of the brain and retina of the eye. It is necessary for the formation of nervous connections and ensuring the normal functioning of the brain and vision. EPC has anti -inflammatory properties and can help reduce the risk of premature birth and preeclampsia.

Sufficient consumption of omega-3 fatty acids during pregnancy can lead to:

• Improving the cognitive functions of the child.
• Improving the vision of the child.
• Reducing the risk of premature birth.
• Reducing the risk of postpartum depression.

Recommended dosage and sources:

The recommended daily dose of DHC for pregnant women is 200-300 mg.

The main sources of omega-3 fatty acids:

• Fat fish: salmon, tuna, crazy, salt.
• Enriched products: Eggs, milk, yogurt.
• Plant sources: Flaxseed seeds, chia seeds, walnuts (contain alpha-linolenic acid (Alk), which can be transformed into DHC and EPC in the body, but the effectiveness of this process is limited).
• Fish oil (additives).
• Algae oil (additives).

Pregnant women should avoid the use of fish with a high content of mercury, such as a sword-fish, shark, royal macrel and tile.

Iodine: Mother’s thyroid health and child’s brain development

Iodine is necessary for the normal functioning of the thyroid gland, which produces hormones that regulate metabolism and development of the body. During pregnancy, the need for iodine increases, since it is necessary to ensure the normal development of the brain and nervous system of the child.

The role of iodine during pregnancy:

Iodine deficiency during pregnancy can lead to:

• Goiter at the mother: An increase in the thyroid gland.
• Hypothyroidism in the mother: Reducing the function of the thyroid gland.
• Cretinism in Rebenko: Serious violation of mental and physical development.
• Mental retardation of the child.
• Growth retardation in a child.

Recommended dosage and sources:

The recommended daily dose of iodine for pregnant women is 220 μg.

The main sources of iodine:

• Iodized salt: Adding iodine to table salt.
• Seafood: Sea fish, algae.
• Dairy products: slate, yogurt, cheese.
• Eggs.

It is important to use iodized salt for cooking.

Vitamin C: antioxidant and assistant in the assimilation of iron

Vitamin C is a powerful antioxidant that protects the body cells from damage caused by free radicals. It is also necessary for the synthesis of collagen, protein, which is an important component of the skin, bones, cartilage and blood vessels. In addition, vitamin C improves the absorption of iron from food.

The role of vitamin C during pregnancy:

Vitamin C helps to strengthen the mother’s immune system and protect her from infections. It is also necessary for the normal development of the fetus and the formation of its tissues.

Recommended dosage and sources:

The recommended daily dose of vitamin C for pregnant women is 85 mg.

The main sources of vitamin C:

• Citrus fruit: Orange, grapefruit, lemons.
• Berries: Strawberries, blueberries, raspberries.
• Vegetables: Bulgarian pepper, broccoli, tomatoes, potatoes.
• Dark green leafy vegetables: Spinach, cabbage.

Vitamin A: Development of vision, immunity and skin

Vitamin A is necessary for the development of vision, immunity, skin and mucous membranes. He also plays an important role in the growth and development of the fetus.

The role of vitamin A during pregnancy:

Vitamin A is necessary for the development of the eyes, bones and skin of the child. It also plays an important role in the development of the immune system.

Recommended dosage and sources:

The recommended daily dose of vitamin A for pregnant women is 770 mcg. It is important not to exceed the recommended dose of vitamin A, since the excess of vitamin A can be toxic for the fetus and lead to congenital defects.

The main sources of vitamin A:

• Animal products (retinol): liver, egg yolk, dairy products.
• Plant products (beta-carotene): Carrots, sweet potatoes, pumpkin, spinach, broccoli. Beta-carotene is converted into vitamin A in the body.

B vitamins B: energy, development of the nervous system and much more

B vitamins play an important role in energy metabolism, development of the nervous system and many other body functions. During pregnancy, the need for vitamins of group B increases.

The role of group B vitamins during pregnancy:

• Vitamin B1 (TIAMIN): It is necessary for energy exchange and functioning of the nervous system.
• Vitamin B2 (Riboflavin): It is necessary for energy exchange and health of the skin.
• Vitamin B3 (Niacin): It is necessary for energy exchange and health of the nervous system.
• Vitamin B5 (pantotenic acid): It is necessary for energy exchange and synthesis of hormones.
• Vitamin B6 (Pyridoxin): It is necessary for the synthesis of neurotransmitters and hemoglobin. It can also help reduce nausea and vomiting during pregnancy.
• Vitamin B7 (Biotin): It is necessary for the metabolism of fats, carbohydrates and proteins.
• Vitamin B9 (folic acid): Already discussed above.
• Vitamin B12 (cobalamin): It is necessary for the formation of red blood cells and the functioning of the nervous system.

Recommended dosage and sources:

The recommended daily dose of group B vitamins for pregnant women varies depending on a specific vitamin.

The main sources of group B vitamins:

• Meat, poultry, fish.
• Eggs.
• Dairy products.
• Legumes.
• Whole grain products.
• Nuts and seeds.
• Dark green leafy vegetables.

Zinc: immunity, growth and development of the fetus

Zinc is an important mineral necessary for immunity, growth and development of the fetus. He also plays a role in the healing of wounds and taste perception.

The role of zinc during pregnancy:

Circus deficiency during pregnancy can lead to:

• Fetal growth delay.
• Premature birth.
• Increased risk of infections.

Recommended dosage and sources:

The recommended daily zinc dose for pregnant women is 11 mg.

The main sources of zinc:

• Red meat.
• Bird.
• Seafood.
• Nuts and seeds.
• Legumes.
• Whole grain products.
• Dairy products.

Copper: the formation of bones, nervous system and red blood cells

Copper is necessary for the formation of bones, nervous system and red blood cells. It also helps the body absorb iron.

The role of copper during pregnancy:

The shortage of copper during pregnancy can lead to:

• Anemia.
• Problems with the nervous system.
• Problems with bones.

Recommended dosage and sources:

The recommended daily dose of copper for pregnant women is 1 mg.

The main sources of copper:

• Seafood.
• Nuts and seeds.
• Legumes.
• Liver.
• Whole grain products.

Cholin: development of the brain and nervous system of the fetus

Kholin is an important nutrient necessary for the development of the brain and the nervous system of the fetus. He also plays a role in the metabolism of fat and liver functioning.

The role of choline during pregnancy:

Enough choline consumption during pregnancy can improve the cognitive functions of the child and reduce the risk of developing defects in the nervous tube.

Recommended dosage and sources:

The recommended daily choline dose for pregnant women is 450 mg.

Kholin’s main sources:

• Egg yolk.
• Liver.
• Beef.
• Chicken.
• Fish.
• Legumes.
• Broccoli.
• Brussels sprouts.

It is important to remember:

• Before taking any vitamins or additives during pregnancy, you need to consult a doctor.
• Not all vitamins and additives are safe for pregnant women.
• An excess of some vitamins can be harmful to the fetus.
• Healthy and balanced diet is the basis of a healthy pregnancy. Vitamins and additives should only be used to make up for food deficiencies.
• Pay attention to the interaction of vitamins and minerals. Some substances can worsen or improve each other’s absorption.

Drawing up an optimal diet and the choice of vitamin complexes:

The doctor can recommend an individual plan for taking vitamins and minerals, taking into account the state of health of the woman, the features of her nutrition and the results of the tests. It is important to choose vitamin complexes designed specifically for pregnant women who contain all the necessary components in the correct dosages.

Proper nutrition, rich in vitamins and minerals, and taking vitamin complexes recommended by the doctor, are key factors for a healthy pregnancy and the birth of a healthy child. Remember that self -medication can be dangerous, so always consult your doctor!