Your pregmate pregnancy test was positive. Congratulations!. Now would be a good time to think about proper nutrition. Let’s find out what vitamins pregnant women need in the first place.
During the months of pregnancy a woman needs a special contribution of certain nutrients, essential for the healthy development of the baby but also to avoid the typical discomforts such as nausea, heaviness, tiredness or gum problems.
This study, for example, shows that the mother’s diet during pregnancy conditions the pancreatic development, the hormonal status of the fetus and the concentration of biomarkers at the birth of diabetes mellitus and metabolic syndrome.
In this article we explain you what are some vitamins considered important, as well as how we can get them from food to have a pleasant and healthy pregnancy.
Eat more or eat better?
Mothers used to tell their pregnant daughters that they should eat for two to have a healthy child. Today, however, that advice is exaggerated and it would be more correct to say that the important thing is not to eat more, but to eat better. Choose highly nutritious, organic-quality foods whenever possible and avoid all those that not only fail to provide us with nutrients, but also harm our health and that of the baby.
In addition, it is important to eat five meals a day, this way, we can avoid the famous “hunger peaks” and then, we can maintain energy throughout the day. Let’s remember that pregnancy should be a calm process that allows us to enjoy it.
Below we highlight the most frequent vitamin deficiencies and possible natural solutions.
Beware of anemia during pregnancy
During pregnancy, blood formation is a vital process that, in many women, causes different types of anemia. Whenever we talk about anaemia, we relate this deficiency to iron. However, there are two vitamins that are also involved in the formation of red blood cells:
Folic acid or vitamin B9: This vitamin is usually prescribed before and during pregnancy, as its lack can cause serious congenital damage to the development of the brain and spinal cord of the fetus. Folic acid can be found in good amounts in green leafy vegetables, natural orange juice, legumes, avocado and asparagus. Most flour products have also been fortified with this vitamin.
Vitamin B12: It is present mostly in foods of animal origin (meat, fish, eggs, milk). For this reason, vegetarian women should pay close attention to the lack of this vitamin. There are some vegetable sources of B12, but in smaller quantities: brewer’s yeast, mushrooms, algae (spirulina, nori, etc.) and fermented vegetables.
These two vitamins can be taken as a supplement or by increasing the consumption of the above-mentioned foods.
Did you know that some of the most common symptoms during early pregnancy, such as nausea, vomiting or morning sickness, may decrease or disappear if you take B6? This vitamin, also known as pyridoxine, plays a key role in metabolism, in the formation of body tissues and in the development of the nervous system of the foetus.
Strong bones need a good amount of calcium. However, in addition to this mineral, there is an essential vitamin for their formation: vitamin D. Doctors often prescribe this vitamin for pregnant women, especially from the fourth month onwards and in the winter months, when we suffer most from lack of sunshine.
Many dairy foods are fortified with vitamin D to improve nutritional values, but do not contain it naturally.
Lightweight legs and healthy gums
Vitamin C is an essential nutrient in our diet, which we can consume seasonally or when we feel we need to strengthen the immune system. There is no risk of consuming it in excess, since if we took too much we would eliminate it naturally through the urine.
During pregnancy, this vitamin also helps prevent anemia, as well as relieving symptoms such as fatigue, varicose veins, gum problems, etc.