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Vitamins are substances necessary for the proper and healthy functioning of the human body, which we cannot produce ourselves. The best and effective source of vitamins is an extensive diet rich in fresh vegetables and fruits. Sometimes it is worth enriching your diet with appropriate supplements containing vitamins. The period of recommended supplementation is pregnancy and the months preceding it.
The influence of vitamins on pregnancy
Many young mothers ask what vitamins to take during pregnancy. Doctors and nutritionists recommend, first of all, vitamin B9 and vitamin D. Both are included in the so-called Big Five, nutrients recommended for supplementation during pregnancy. The big five also includes iodine, iron, and essential fatty acids. Other vitamins are also important for the proper development of a child in utero.
Vitamins in pregnancy – folic acid
Folic acid affects the proper development of a child in the fetal period. Its intake is important especially at the beginning of pregnancy (in the first trimester), therefore it is recommended to supplement folic acid before the planned pregnancy. This substance influences the proper development of the nervous system and prevents its damage and diseases. Folic acid deficiency can damage the neural tube and, as a result, cause serious abnormalities in a child’s development such as anencephaly, hydrocephalus or spina bifida.
It is recommended that women supplement folic acid in doses between 0,4 and 1 mg per day during pregnancy and half the time before pregnancy. Folic acid is found primarily in green vegetables, peppers and fruits.
Pregnant vitamins – B vitamins
Also other B vitamins have an impact on the proper development of a child in the womb. These include thiamine (B1), riboflavin (B2), pyridoxine (B6) and cyanocobalamin (B12). These vitamins affect the metabolic process and stimulate the proper functioning of the nervous, cardiovascular and endocrine systems.
Taking vitamin B6 may have a positive effect on women who complain of morning sickness during pregnancy. Taking it in many cases significantly alleviates this ailment. B vitamins can be found in products such as fresh vegetables and fruits, dark bread, pasta, rice, eggs, nuts, fish, poultry, and red meat.
Vitamins in pregnancy – vitamin C
During pregnancy, vitamin C is important because of its beneficial effect on the body’s hormonal balance and increasing the level of iron absorption. Its deficiencies can cause problems with the development of the nervous system. It is recommended that pregnant women take around 85 mg of vitamin C per day. This substance can be found in products such as fresh vegetables and fruits (currants, citrus, cabbage, potatoes, cucumbers).
Vitamins in pregnancy – vitamin E
Vitamin E significantly reduces the risk of miscarriage or premature birth. Its regular supplementation prevents abnormalities in the development of the nervous system of the developing child’s body. It stimulates the proper development of the organs of sight and hearing. It also helps in the transport of other nutrients. Vitamin E deficiency results in muscle weakness, anemia and dermatological problems. Vitamin E can be found in egg yolks, oils, plants, cereals.
Vitamins in pregnancy – vitamin A
Vitamin A stimulates the proper development of the eye, bone and tooth tissue growth. It also significantly reduces the chance of mental abnormalities in the development of the fetus. Its deficiencies primarily result in visual disturbances, weakened immunity or skin problems. To enrich your diet with vitamin A, you should eat carrots. Its daily requirement is so small that its specific supplementation is not recommended.
Vitamins in pregnancy – vitamin D.
Vitamin D has a positive effect on the level of calcium absorption, thanks to which it strengthens the developing bone tissues. It also affects the proper functioning of cells. Vitamin D deficiencies result in bone fragility and even type 1 diabetes or autoimmune diseases.
Vitamins in pregnancy – vitamin K.
Vitamin K affects the level of blood clotting and reduces the risk of internal hemorrhages. It also influences the metabolic process, stimulates bone structure and has antibacterial properties. Its sources are vegetables: cauliflower, lettuce, broccoli and dairy products.