Essential vitamins for pregnant woman Health Club

Essential vitamins for pregnant woman Health Club

One of the most important part of pregnant woman’s diet nutrition are Vitamins. A hygienic and healthy diet is rich of vitamins and also contains other nutrients like carbohydrates, Proteins, Minerals and Fats. According to the American Congress of Obstetricians and Gynecologists (ACOG), healthy and hygienic diet is very beneficial for pregnant women because from healthy diet woman get the right nutrients and vitamins for pregnancy health and her baby’s development. Always keep in mind that before taking any Vitamin supplements please concern with your doctor because overdose of Vitamins may cause side effect but natural Vitamin that you get from fruits and vegetables may does not put any bad impact on your health. In this article we are going to describe about essential Vitamins and their benefits for pregnant woman. We also describe about minimum required amount of each vitamin for pregnant woman. 1. Vitamin A: Vitamin A is very beneficial for the growth of healthy eyes of baby in the womb. It is also essential for the development of skin, bones and other organs of baby. During pregnancy deficiency of Vitamin A in mother’s diet can cause vision problems in their babies. Vitamin A also repairs the mother’s body after childbirth so Vitamin A is great nutrient for both mother and her baby. Pregnant woman require 770 mcg of Vitamin A per day. Hygienic and rich sources of Vitamin A are Milk, Carrots, Spinach, Cantaloupe, Apricots, Mango, Peaches, Sweet Potatoes, Pumpkin, Collards, Turnip Greens, Winter Greens, Kale and Peppers. Caution: Overdose of Vitamin A can cause birth defects and liver toxicity. So always take advice from gynecologist before taking any Vitamin A supplement. 2. Folic Acid: Folic acid which also called Vitamin B, Vitamin M and Folate, helps in brain and cognitive development of baby. It also prevents the baby from neural defects. Folic acid protect the fetus from neural tube defects such as spina bifida (a disorder in which part of the spine is exposed) which is most common form of neural tube defects. It was scientifically proved that Folic Acid has a powerful protective effect against neural-tube defects. Pregnant woman require 600 mcg of Folic Acid per day. It is highly recommended in first trimester during the starting of pregnancy. Hygienic and rich sources of Folic Acid are Spinach, Cabbage, Banana, Oranges, Peaches, Asparagus and Beans. 3. Vitamin B1: Also called Thiamin helps in raising energy level and regulates the nervous system. It is essential for the brain development of fetus and aids the normal functioning of muscles and heart. Pregnant woman require 1.4 mg of Vitamin B1 Per day. Hygienic and rich sources of Vitamin B1 are Fortified breads, cereals, whole grain products, pastas, pork, dried beans, peas, Fruits, vegetables, and dairy products. 4. Vitamin B2: Vitamin B2 also called Riboflavin is very helpful to maintains energy, good eyesight, nails and healthy skin and hair. It also prevents the neonatal jaundice during pregnancy. Vitamin B2 also keeps the nervous system, liver function and mouth healthy. Riboflavin converts the carbohydrates and proteins into fuel or we can say that Riboflavin convert our food into energy. Pregnant woman require about 1.4 mg of Vitamin B6 per day. Hygienic and rich sources of Vitamin B2 are Almonds, Meats, Whole Grains, Rice, Mushrooms, Soybeans, Milk, Yogurt, Broccoli, Brussels sprouts and Spinach. 5. Vitamin B3: Vitamin B3 also called Niacin is very beneficial to maintain healthy skin, nervous system and a well-functioning digestive system. It decreases the heart disease and also helps to lower the level of bad cholesterol. So pregnant woman must ingest sufficient quantities of the vitamin B3 for required benefits. Other health benefits of vitamin B3 include a reduction in the risk of Alzheimer’s disease, cataracts, osteoarthritis and type-1 diabetes. Scientific studies also suggest that vitamin B3 assists in the energy production of cells. The amount of vitamin B3 required for healthy living is varying according to age. Children require 2-16 mg of vitamin B3, while pregnant women require 18 mg of the vitamin. Hygienic and Rich sources of Vitamin B3 are fortified Cereals, Milk, Breads and Peanuts. 6. Vitamin B6: Vitamin B6 also called pyridoxine helps in building the antibodies, red blood cells and neurotransmitters to fulfill the needs of both mother and her baby. Vitamin B6 is very essential for baby’s brain and nervous system. It is claimed by some of the women that B6 is helpful to prevent morning sickness. Pregnant woman require about 1.9 mg of Vitamin B6 per day and beast feeding women requires 2.0 mg Vitamin B6 per day. A special sustained-release multi-ingredient product has also been approved by the U.S. Food and Drug Administration (FDA) for use in pregnancy. Hygienic and rich sources of Vitamin B6 are Milk, Nuts, Green Beans, Carrots, Cauliflower, Potatoes, Bananas, Watermelon, Dates, Grapes, Mango and Passion Fruit or Pineapple. Caution: Overdose of Vitamin B may cause numbness, neonatal seizures and nerve damage, so concern with your doctor before taking supplement of Vitamin B6. 7. Vitamin B12: Vitamin B12 is very important nutrient to make red blood cells in both mother and baby and it also helps in the development of the nervous system and fetal brain. It prevents the pregnant women from anemia (deficiency of hemoglobin). Pregnant woman require 2.6 mcg of Vitamin D per day. Hygienic and rich sources of Vitamin B12 are Milk, Yogurt and Diary products. There is no single fruit that contains Vitamin B12. 8. Vitamin C: Vitamin C is very essential nutrient for the growth of healthy baby. It is scientifically proved that during pregnancy eating of foods that contains Vitamin C protect the mother and their baby in womb from so many problem and defects. Vitamin C protects the Brain of fetal from Damage and it also helps the pregnant women to get rid of morning sickness (vomiting and nausea). Vitamin C also helps in absorption of calcium which helps in growth of baby bones and teeth. It reduces the risk of infant allergies disease and also keeps the baby brain healthy. Vitamin C also reduces the risk of preterm rupture and preterm labor. It also helps the body in absorption of iron, which is helpful in formation of red blood cells to protect the women from the problem of anemia during pregnancy. Pregnant woman require 80 – 85 mg of Vitamin D per day. Hygienic and rich sources of Vitamin C are Milk Oranges, Mangoes, Kiwi, Grapes, Litchi, Strawberries, cauliflower, Spinach, green peeper etc. 9. Vitamin D: Vitamin D helps the body in absorption of calcium and phosphorus, so promotes strong teeth and bones. As researches suggests Vitamin D reduces the risk of complications, including gestational diabetes, preterm birth, and infection during pregnancy. Pregnant woman require 5 mcg of Vitamin D per day. Hygienic and rich sources of Vitamin D are Sunlight and Milk. 10. Vitamin E: Vitamin E helps in building muscles and red blood cells which provide protection to pregnant woman from anemia. Deficiency of Vitamin E can also lead to pre-eclampsia and possibly a low birth weight. So Vitamin E protects the pregnant woman from pre-eclampsia and premenstrual syndrome (PMS). Pregnant woman require 15 mg of Vitamin D per day. Hygienic and rich source of Vitamin E are Milk, Mango, Nectarine, Kiwi, Papaya, Peach, Raspberry and Pomegranate, Almonds, Spinach, Turnip Greens, Bell Pepper, Asparagus and Sunflower Seeds. Caution: Overdose of Vitamin E lead to stillbirth, so concern with doctor before taking supplement of Vitamin E. Also Read: 13 best nutrients for pregnant woman 10 best fruits for pregnant woman

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