Vitamin Needs Generally Increase During Pregnancy Especially For
Iron
Iron is a crucial nutrient during pregnancy as it helps carry oxygen to the developing fetus. The recommended daily intake of iron during pregnancy is 27 milligrams. Iron can be found in foods such as red meat, poultry, seafood, beans, and fortified cereals. However, some women may need to take an iron supplement if they are not getting enough from their diet. It is important to talk to your healthcare provider before starting any supplements.
Folic Acid
Folic acid is important for the development of the neural tube, which becomes the baby's brain and spinal cord. The recommended daily intake of folic acid during pregnancy is 600 micrograms. Folic acid can be found in foods such as leafy green vegetables, citrus fruits, beans, and fortified cereals. Women who are planning to become pregnant should also take a folic acid supplement to ensure they are getting enough.
Calcium
Calcium is essential for the development of the baby's bones and teeth. The recommended daily intake of calcium during pregnancy is 1,000 milligrams. Calcium can be found in dairy products, leafy green vegetables, and fortified foods. Women who are not getting enough calcium from their diet may need to take a supplement.
Vitamin D
Vitamin D is important for the absorption of calcium and the development of the baby's bones and teeth. The recommended daily intake of vitamin D during pregnancy is 600-800 IU. Vitamin D can be found in fatty fish, fortified foods, and exposure to sunlight. Some women may need to take a vitamin D supplement if they are not getting enough from their diet or sunlight.
Omega-3 Fatty Acids
Omega-3 fatty acids are important for the development of the baby's brain and eyes. The recommended daily intake of omega-3 fatty acids during pregnancy is 200-300 milligrams. Omega-3 fatty acids can be found in fatty fish, walnuts, and flaxseed. Women who are not getting enough omega-3 fatty acids from their diet may need to take a supplement.
Vitamin A
Vitamin A is important for the development of the baby's eyes, bones, and skin. However, too much vitamin A can be harmful to the baby. The recommended daily intake of vitamin A during pregnancy is 770-1,300 micrograms. Vitamin A can be found in foods such as liver, sweet potatoes, and carrots. Women should not take vitamin A supplements unless recommended by their healthcare provider.
Vitamin C
Vitamin C is important for the development of the baby's skin and bones. The recommended daily intake of vitamin C during pregnancy is 85 milligrams. Vitamin C can be found in fruits and vegetables such as citrus fruits, strawberries, and broccoli.
Vitamin E
Vitamin E is important for the development of the baby's muscles and red blood cells. The recommended daily intake of vitamin E during pregnancy is 15 milligrams. Vitamin E can be found in foods such as nuts, seeds, and fortified cereals.
Zinc
Zinc is important for the development of the baby's immune system and DNA. The recommended daily intake of zinc during pregnancy is 11 milligrams. Zinc can be found in foods such as oysters, beef, and fortified cereals.
Conclusion
During pregnancy, it is important to eat a balanced and nutritious diet to ensure the health of both the mother and baby. While it is possible to get all the necessary vitamins and minerals from food alone, some women may need to take supplements to meet their needs. It is important to talk to your healthcare provider about your individual needs and any supplements you may need to take.