Top 5 Vitamins for Pregnant Women and Their Sources
Pregnancy is a very delicate and vigilant time for women. It is important to be selective and particular when it comes to diet and nutrition. After all, you are no longer eating for yourself alone. You are also nourishing another human being inside you. No doubt, your body needs all the vitamins it needs when you’re pregnant, but there are five vitamins that should be on top of every prospective mother’s list.
Here’s the list of top five vitamins for pregnant women and how to make sure they are included in your diet:
- Folic Acid/Folate
Since birth defects often times occur in the 3rd to 4th week of pregnancy, it is recommended that pregnant women should take at least 400 micrograms of folic acid each day until her 12th week of pregnancy to help prevent birth defects of the spine and brain. The dosage should increase to 600 micrograms after the 12th week. Folate is essential for growth and development.
To make sure you are getting enough folate, make sure to have a healthy diet of green leafy vegetables like spinach, celery, and kale. Other sources of folic acid or folate include the following:
- Fortified Cereals
- Wholemeal Bread
- Brussels Sprouts
- Orange Juice or Oranges
It may be difficult to get the recommended amount of folate from just food, so it is important to supplement your folate needs with a folic acid supplement.
Enough iodine during pregnancy is vital in ensuring proper brain development of your child. It aids in increasing reading comprehension and accuracy as well as verbal IQ during your child’s learning phase. The recommended amount is 250 micrograms and the best source is fish, especially oily fish such as mackerel and cod. You can also get your needed dose of iodine from 3 servings of dairy products such as cheese, milk, or yogurt.
- Vitamin C
The recommended vitamin C intake for pregnant women is 85 milligrams per day. The maximum amount is 2,000 milligrams and should not be exceeded as too much vitamin C intake can have negative effects. Vitamin C is important in pregnancy as it is essential for bone growth and mental developmental. Vitamin C also increases your body’s ability to absorb iron which is important since iron is needed by the body during pregnancy due to the increase of blood. There will probably be no need for you to take supplements since high amounts of calcium can be found in the following food items:
- Oranges or other citrus fruits
- Orange Juice or other citrus juices
- Red and Green Pepper
- Kiwi Fruit
- Brussels Sprouts
- Black Currant
- Vitamin D
Vitamin D is essential during pregnancy, even after giving birth especially when breastfeeding. A recommended dosage of 10 micrograms is needed. As mentioned earlier, too much vitamin C may become harmful during pregnancy. Vitamin D helps regulate the amount of vitamin C, so taking it is necessary. Vitamin D deficiency may result in skeletal deformities such as rickets or abnormal bone growth. Great sources of vitamin D include:
- Red Meat
- Dairy Products such as Milk, Yogurt, Butter, etc.
- Soy Products such as Soy Milk and Tofu
- Oily Fish
When your child is born, the best source of vitamin D for the infant is exposing him or her to early summer sunlight for 10-15 minutes every day.
Pregnant women need all the iron they can get since pregnancy requires them to produce 50% more blood. Lack of iron can lead to serious complications during pregnancy which is why the recommended intake of 14.8 mg should be followed. Lack of iron has also been known to cause premature labor and childbirth. Aside from taking iron supplements, you can get your dose of iron from the following foods:
- Lean Meat
- Green Leafy Vegetables such as Kale, Spinach, etc.
- Fortified Cereals
Having a child is wondrous and fulfilling, which is why it is important to always put a future mother and her child’s well-being a top priority and concern. Medcal Pharmacy, a Fertility Pharmacy in New York, understands the value of pregnancy health and nutrition. Our Fertility Pharmacy in New Jersey offers prenatal vitamins and supplements for expectant mothers. We ensure the satisfaction and well-being of our clients. Let us be part of your journey and help you bring a healthy and wonderful child into the earth. We will be more than willing to be with you through the entire pregnancy.