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Vitamins in pregnancy: which ones to take?

Vitamins in pregnancy: which ones to take?


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Pregnancy brings a series of profound changes in your body and, with them, also the need to include more vitamins and minerals to lead a healthy "sweet expectation". But what are the vitamins in pregnancy most important?

We have conducted a quick list for you to read and reread. Let's find out together!

Vitamin A

There vitamin A it is an essential vitamin also (and above all!) during pregnancy. An important, but little-known rule is that in the consumption of vitamin A, the combination with healthy fats is essential, considering that the vitamin is soluble in fats and, therefore, can be better absorbed and become more efficient.

Among the benefits, the support to the health of the eyes and skin, but also of the teeth, essential for genetic transcription, for strengthening the immune system and for protecting eyesight. You can find it on carrots, squash, sweet potatoes, dark leafy vegetables (kale, spinach, broccoli), lettuce, apricots, tuna, red peppers, cantaloupe, liver, eggs, milk, mangoes and peas.

Vitamin B

There vitamin B is a group of vitamins that should be added carefully to one's diet, as they are some of the most important for pregnant women.

In particular, vitamin B1 (thiamine) can regulate the nervous system and increase energy levels for both you and your baby. The best foods to find thiamin in are meats, eggs, rice, pasta, nuts, grains, vegetables, pork, and wheat germs. Vitamin B2 (riboflavin), on the other hand, can improve visual neural networks and develop healthy vision for both you and your baby, contributing to skin health and ensuring adequate energy levels. Foods rich in riboflavin are eggs, dairy products, fish, meats, and poultry.

We then move on to vitamin B3 (niacin), which serves to improve the functioning of the nerves and the health of the digestive system, with additional benefits for the skin. You find it in meats, eggs, fish, milk, nuts and grains. Vitamin B 6 (pyridoxine) is excellent for the strength of the nervous system, also increasing the formation of red blood cells useful for you and your baby. You find them in abundance in poultry, fish, liver and other meats, vegetables, dairy products, nuts, bananas, beans, brown rice, oats.

Finally, vitamin B12 (cobalamin), which is essential for DNA synthesis, red blood cell formation, brain function and neurological development. It is found linked to proteins and, therefore, in fish, meat, poultry, eggs and dairy products.

C vitamin

Of course, this list certainly cannot be missing C vitamin, which among its main benefits is that of being an antioxidant that can protect cells and tissues, strengthen blood vessels and increase skin elasticity. It also contributes to improving the absorption of iron. You can find it in citrus fruits, broccoli, green and red peppers, potatoes, tomatoes, green beans, strawberries, papaya and other exotic fruits.

Read also How to take a pregnancy test

Vitamin D

There vitamin D it is an essential ingredient for bone health, and more. If your doctor agrees, you can spend a few minutes in the sun, because this is how vitamin D is naturally produced. However, it is also possible to obtain doses of vitamin D from certain foods such as fish, mushrooms, milk, eggs. If the doctor agrees, you can take specific supplements.

Vitamin E

Finally, let's move on to the Vitamin E, which ensures protection against free radicals. In pregnancy, vitamin E is extremely important, and you can get plenty of it from delicious foods and products, in order to allow your body to form and use red blood cells, while also strengthening the muscular system and internal organ tissue. .

For the child, the benefits are numerous: vitamin E contributes to improve the formation of red blood cells, blood circulation and ensure protection from free radicals, contributing to healthy muscle development.

Food resources where you can find them in abundance are spinach, walnuts (with particular attention to almonds), vegetable oil, sunflower seeds, tomatoes, wheat germs, enriched cereals.

Of course, given the delicacy of this period, our suggestion can only be to talk to your doctor in order to plan a correct diet even before the beginning of pregnancy, in order to obtain the best nutrients for you and for your baby.


Video: What Pregnancy Vitamins Do I Need? CloudMom (June 2022).