Vitamins are important not only for the mother but also to ensure that the baby's nutritional needs are adequately met. Therefore, it is important that the mother follows a well-balanced diet that includes all the nutrients required. This will help to form a healthy and strong baby.
However, it is difficult to obtain all the necessary nutrients through diet alone, which is why prenatal vitamins are so important. But, do you know which ones are the most important? In OneHowTo.com, we explain what the best vitamins to take for pregnancy are.
Vitamin B9 or folic acid, essential in pregnancy
Vitamin B9, better known as folic acid is the most important of all vitamins. It is recommended to consume 400 mg of this nutrient every day for at least the first 12 weeks of pregnancy. However, there are some who take it throughout the entire pregnancy.
To give you an idea, proper and adequate intake of folic acid helps prevent spinal problems and a condition known as spina bifida. A baby with spina bifida could end up with paralysis, mental retardation or other serious diseases.
You can find vitamin B9 in:
- Prenatal vitamin supplements.
- Green leafy vegetables like spinach or broccoli.
- Citrus fruits.
- Nuts.
In our article on 'What is folic acid good for?', we elaborate on the importance of this nutrient.
Vitamin D and calcium for basic bone formation
Vitamin D and calcium work together because the baby in the womb must form its bones, which is why the mother needs to take calcium and vitamin D for further absorption. Pregnant women should increase the intake of this mineral to avoid bone loss. Some foods rich in calcium are:
- Leafy greens such as chard, spinach or broccoli.
- Bread.
- Milk and its derivatives.
- Soy milk.
As aforementioned, vitamin D helps absorb calcium and also regulates phosphate levels in the body of pregnant woman. It also helps the formation of the baby's teeth and gums. Vitamin D is found:
- In fish.
- In eggs.
- In milk.
- Enjoying at least 2 hours of sunlight daily.
Vitamin C and iron for a strong body
Again, it is the joint action of both a vitamin and mineral which brings countless benefits to the mother and the baby. Iron is one of the most important minerals that the mother should take during pregnancy to ensure good development. Iron is essential in:
- Preventing anaemia.
- Improving the production of haemoglobin.
- It improves blood circulation and oxygen flow to both the mother and the child.
- It reduces the chances of premature birth.
- It reduces the chances of the baby having low birth weight.
Iron is found in:
- Prenatal vitamin supplements.
- Spinach and / or peas.
- Fortified cereals.
- Lean meat.
- Fruit.
Vitamin C, or ascorbic acid, is responsible for helping pregnant women to absorb all the nutrients they eat. It is needed for absorbing iron from food. In addition, vitamin C is a powerful antioxidant and a great ally to the immune system, keeping the body strong and ready to fight viruses and infections. This nutrient also protects pregnant women from the harmful effects of toxins. Vitamin C is found in:
- Citrus fruits such as kiwi, strawberries, orange, lemon or tangerine.
- Tomatoes.
- Herbs like cilantro, green onions, thyme or basil.
- Leafy greens.
This article is merely informative, oneHOWTO does not have the authority to prescribe any medical treatments or create a diagnosis. We invite you to visit your doctor if you have any type of condition or pain.
If you want to read similar articles to The Best Vitamins to Take for Pregnancy, we recommend you visit our Family health category.