Essential Vitamins and Minerals for a Healthy Pregnancy
Posted by Jessica on May 13, 2010 · Leave a Comment
Pregnancy is one of the unique experiences that a woman can go through in her lifetime. There are so many matters that you need to consider before and during your pregnancy. Among these matters, nutrition (especially minerals and vitamins) are very important. Your health during pregnancy and the health of your baby will be affected by these vital matters. Ultimately, it’s in your best interest to make sure that your diet included the nutrients you need for a safe and healthy pregnancy. Here, we discuss some essential nutrients, minerals and vitamins that you should incorporate in your diet.
Vitamins
Vitamin A and beta carotene help the growth of teeth and bones. You can find this vitamin in potatoes, spinach, broccoli, carrots, cantaloupe, and pumpkin.
Vitamin D is responsible for body’s ability to use calcium as well as phosphorus. Like Vitamin A, Vitamin D also has an effect on the growth of bones and the teeth. Vitamin D can be found in sunshine during certain hours of a day. So it’s highly recommended that you spend plenty of time outdoors during the early morning. Be sure to drink and eat plenty of milk and fatty fish.
Vitamin E is responsible for the forming and developing the body—namely the red blood cells and muscles. Foods that are rich in vitamin E include spinach, vegetable oil (in moderate amounts), fortified cereals and nuts.
Vitamin C helps the body develop its immune system and absorb iron. Vitamin C is also an antioxidant which protects the tissues from damage. Vitamin C can be gained by consuming citrus fruits, strawberries, potato, tomato, green bean, bell peppers, papaya, and broccoli.
Vitamin B1 or Thiamin is able to regulate the nervous system and can provide you with energy. Rice, pasta, organ meats, pork, egg, nuts, wheat germ, fortified cereals, and berries are good providers of Vitamin B1.
Vitamin B2 or riboflavin promotes healthy skin, eyesight, and energy. Good sources include meats, egg, and fortified cereals. These foods are also rich in Vitamin B3. If your pregnancy is causing you some indigestion then you can sooth your stomach with foods that are rich in Vitamin B3.
If your morning sickness tends to be severe or frequent, you can improve your condition by giving your body enough Vitamin B6, which can be found in a variety of foods. These foods include oats, brown rice, bran, nuts, sunflower seeds, walnuts, nuts, pork, chicken, liver, spinach, egg, soybean, beans and carrots.
Minerals
To start caring for the baby inside you, folic acid supports the placenta, prevents spine bifida and other neural tube defects. Green leafy vegetables, spinach, beans, beets, broccoli, cauliflower, nuts, pasta, fortified cereals and orange or orange juice are all rich in folic acid.
Aside from strengthening bones and teeth, calcium is also responsible for preventing the blood clots and improving functioning in nerves and muscles. Milk, cheddar cheese, dark green leafy vegetables and juices are all tasty sources of calcium.
Iron is responsible for production of hemoglobin. Iron prevents anemia, low birth weight and premature birth or delivery. You can gain iron by consuming beef, pork, spinach, dried beans, dried fruits and oatmeal or grains that are fortified with iron.
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