As per a research done by American Congress of Obstetricians and Gynecologists (ACOG), a pregnant woman must have a diet consisting of range foods rich in protein, carbohydrate, vitamin, minerals and fats.
Out of all these, it is very essential that a pregnant woman is given the right dose of nutrients and vitamins. This is because vitamins help in the overall development of the baby growing in the womb. A balanced diet is the finest way to get nutrients, but vitamin supplements can also be helpful. A pregnant woman must take vitamin supplements only if recommended by a health care provider. Supplements do not substitute a healthy diet but rather make sure that a pregnant woman is getting enough daily nutrients.
Here check out the vital vitamins that are a must to be taken during pregnancy. Have a look :
1. Vitamin A
It helps in the growth of bones and teeth of the developing baby. You will find this vitamin in liver, eggs, carrots, potatoes, yellow fruits, green and yellow vegetables and spinach.
2. Vitamin D
This vitamin is very vital and helps the body in using the calcium and phosphorus; which are known to promote development of strong teeth and bones. Milk, fish (Raw or uncooked fish dishes should be avoided. Uncooked dishes like oysters, clams and mussels should be kept away from pregnant woman; also avoid fishes like shark, swordfish, king mackerel, and tile fish) , and sunshine are the rich sources of vitamin D.
3. Vitamin E
It aids in helping body form and utilize the red blood cells and muscles. You will find it in abundance in vegetable oil, wheat germ, spinach, and fortified cereals.
4. Vitamin C
It’s an antioxidant that safeguards tissues from injury and aids the body in absorbing iron; which builds a healthy immune system. You can find vitamin c in citrus fruits, bell peppers, green beans, strawberries, papaya (make sure you avoid semi-ripe or raw papaya as it can trigger miscarriage), potatoes, and tomatoes.
5. Thiamin or Vitamin B1
This vitamin raises body’s energy level and helps in regulating the nervous system. The rich sources of Vitamin B1 are whole grain, wheat germ, organ meats, eggs, rice, pasta, berries, and nuts (avoid eating peanuts as they can cause allergic diseases to the fetus).
6. Riboflavin or Vitamin B2
It maintains body energy, good eyesight, and healthy skin during pregnancy. Meats, dairy products, and eggs are rich sources of this vitamin.
7. Niacin or Vitamin B3
It promotes healthy skin, digestion and nerves. You can find it in high-protein foods, meat (raw or uncooked meat should be avoided), milk, and eggs.
8. Pyridoxine or Vitamin B6
It helps in the formation of red blood cells; and aids in morning sickness. Chicken, liver, spinach, sunflower seeds, bananas, beans, broccoli, brown rice, oats, and walnuts are rich sources of this vitamin.
9. Folic Acid or Folate (Vitamin B9)
This is said to be one of the most vital of vitamins and is recommended to be started before planning pregnancy. It helps maintain the placenta, and prevents spina bifida as well as other neural tube defects in the baby.
These are some of the vital vitamins you must make sure to eat during pregnancy. However, do consider your health expert to know what all vitamins you may require for a safe pregnancy.