Pregnancy and vitamins?
Which vitamins and nutrients should I take for my pregnancy? Where can I find them ? Are food supplements safe ?Expectant mothers have many questions about their pregnancy, here’s all you need to know.
The pregnant woman must have a good diet, the diet must be varied and balanced because she will need vitamins and several nutrients for her but also for the good development of the baby. The expectant mother should consume the basic nutrients such as proteins, fats and carbohydrates, which are the basic nutrients of all people’s diets. The pregnant woman must nevertheless rely on certain vitamins and nutrients during her pregnancy. The essential micronutrients for pregnancy are:
- Folic acid
- The iron
- Vitamin D
Essential vitamins and nutrients during pregnancy
Folic acid (vitamin B9)
Folic acid plays an important role in amino acid metabolism, immune defenses and DNA production. It is a very important micronutrient for fast-renewal cells such as white blood cells, red blood cells (implicated in immune defenses), skin cells …
A lack of vitamin B9 can lead to growth failure and neurological congenital malformation (birth defect). It participates in the proper functioning of the nervous system of the fetus.
Folic acid is found in:
- Green vegetables such as spinach, lettuce, sorrel …
- Animal livers
- Nuts such as almonds …
- Eggs but also in some cereals taken at the breakfast
99% of the calcium is in the bone. Its role is to ensure the strength of the skeleton, teeth and contribute to the growth of the baby’s bone. It helps muscle contraction and blood clotting.
If you have a good calcium intake, you will benefit from a preventive effect of pre-eclampsia (high blood pressure) during your pregnancy.
Calcium is found in:
- Dairy products such as parmesan, mimolette, milk ..
- Sardines and anchovies
- Fresh and dry fruits and vegetables
- Some mineral waters
There are two types of iron, animal iron and plant iron. It is found in red blood cells and its role is to supply the various organs with oxygen but also the fetus with the placenta. Pregnant women have a very important need for iron because their blood volume increases.
A lack of iron can cause anemia in the mother and therefore fatigue and shortness of breath faster. In addition, a low iron level may increase the risk of preterm delivery, low weight for the baby and perinatal mortality.
Iron is found in:
- Red meats such as beef, veal, lamb …
- Fish and seafood such as clams or oysters
- Fresh and dry vegetables
- The cereals
The body absorb plant iron less easily than animal iron.
Vitamin has a protective role on bone tissue, it is essential for baby bone development and very important for proper muscle function.
Vitamin D helps prevent cardiovascular diseases, some cancers and autoimmune diseases such as type 1 diabetes or rheumatoid arthritis.
The sun is the main source of vitamin D but it is found in certain foods such as:
- Oily fish such as salmon, herring, tuna, mackerel …
- The egg yolk
- Cod liver and beef
But the food diet does not provide enough nutrients during pregnancy, there are food supplements to overcome this lack.
You can find them in pharmacy, in the form of tablets or capsules. They all contain several nutrients and vitamins necessary for pregnancy. If you want to take it, it is better to talk to your doctor first because they can be useless or dangerous for the development of the fetus. Opt for the multivitamins, which are there to fill in the gaps that could occur during pregnancy.