Introduction
During pregnancy, the nutritional needs of the body increase significantly to support both the mother and the developing baby. Essential vitamins and nutrients play crucial roles in ensuring a healthy pregnancy and reducing the risk of complications. From Vitamin B12’s role in red blood cell production to Calcium’s importance for bone health, understanding these nutrients and their sources is key for expectant mothers. Proper intake of vitamins like B12, C, D, folate, iron, and calcium is vital for a healthy pregnancy journey.
1.Essential vitamins and nutrients during pregnancy
The food a mother eats during pregnancy is the body’s largest source of nutrition, so consuming foods rich in vitamins and nutrients is essential. Below you will learn about vitamins and their performance
1.1 Vitamin B
Vitamin B12 or cobalamin is an essential vitamin that plays an important role in the production of red blood cells. It is also important for neurological function and DNA synthesis. Vitamin B12 is released in the stomach by the action of gastric proteases and hydrochloric acid. When combined with folic acid during pregnancy, vitamin B12 may help prevent birth defects of the spine or central nervous system. Mothers who are deficient in vitamin B12 are more likely to give birth to babies with spina bifida. Great sources of vitamin B12 are beef, ham, fish, dairy products, eggs, chicken, nutritional yeast products, and lamb.
1.2 Vitamin C
Vitamin C, also known as ascorbic acid, is a vitamin found naturally in some foods. It is also available as dietary supplements. Vitamin C is an antioxidant that is important for skin, bones and connective tissues. In addition, it helps in the absorption of iron in the body and boosts the immune system. Vitamin C in pregnancy can help reduce complications such as maternal anemia and pre-eclampsia. The most common sources of vitamin C include broccoli, greens, tomatoes, citrus fruits, and red or green peppers.
1.3 Vitamin D
Vitamin D helps the body absorb calcium, which is essential for strong bones. People can get vitamin D from sunlight. You can also get vitamin D through supplements and food. Pregnant women should be in constant contact with their doctor along with the use of medicines. Vitamin D is very important for pregnant mothers and their growing babies. It plays an important role in bone strength by regulating calcium and phosphate balance. It also helps reduce the risk of low birth weight, pre-eclampsia, and premature birth. Foods rich in vitamin D include fatty fish such as salmon, mackerel and tuna, beef liver, egg yolks and cheese.
1.4 Folate
Folate is a B vitamin that helps build DNA and other genetic material. Folate is important in the production of red blood cells and in reducing the risk of neural tube defects, such as spina bifida.Foods rich in folate include beans, asparagus, leafy green vegetables, beets, eggs, citrus fruits, broccoli. Both diet and supplements are recommended. To be effective and prevent neural tube defects during development, women wishing to become pregnant should begin folate supplementation before conception.
1.5 Iron
Iron is an important mineral that the body needs for various functions. For example, iron is a component of hemoglobin, a protein that carries oxygen from the lungs to various cells in the body. Also, it helps muscles store and use oxygen. During pregnancy, the body’s blood volume increases to meet the increased demand for nutrients and oxygen. The demand for iron increases to control the increased blood supply. The recommended amount of iron should be doubled to about 27 mg per day. The most common sources of iron include green leafy vegetables, beans and lentils, cashews, fortified cereals, baked potatoes, and whole grains.
1.6 Calcium
Calcium, an essential mineral for life, helps build bones. It enables blood to clot, helps muscles contract, and helps the heartbeat. However, about ninety-nine percent of all calcium stores in the body are in the bones and teeth. During pregnancy, the body needs calcium from food or supplements. The recommended dose is about 1,000 milligrams of calcium per day. Calcium-rich foods include cheese, milk, and yogurt.
Conclusion
Maintaining a well-balanced diet rich in essential vitamins and nutrients is fundamental for both maternal and fetal health during pregnancy. Each vitamin and mineral, from Vitamin B12 to Calcium, contributes uniquely to the well-being of the mother and the development of the baby. By focusing on a varied diet and appropriate supplements, pregnant women can support a healthy pregnancy and reduce the risk of complications. Consulting with healthcare providers can further ensure that all nutritional needs are met effectively.
