Pregnancy comes with a significantly increased nutritional demand. Your diet (when planning to conceive and after conception) should consist of a good amount of pregnancy-essential vitamins. You can talk to a gynecologist in Thane to get a personalized diet plan to ensure smooth pregnancy. In the meantime, here’s a look at the most important vitamins for women during pregnancy.
Most Important Vitamins for Pregnancy:
a) Folic Acid
The B vitamins are the most crucial part of a healthy pregnancy diet. These are recommended when a woman plans to conceive and in the early stages of pregnancy. A sufficient amount of folic acid in your diet prevents neural tube defects in the baby. Your doctor may recommend supplements containing 400-600 mcg of folic acid. You can also get it from your regular diet by increasing the intake of fortified cereals, leafy green vegetables, and fruits.
b) Iron
Your body’s requirement for iron nearly doubles during pregnancy. You must get at least 27 mg of iron daily either through diet or supplementation. Iron produces blood, which helps carry oxygen to the tissues and organs. Lack of iron can lead to fatigue, anemia, and increased risk of infections. Seafood, poultry, green leafy vegetables, dried fruits, and beans are a good source of iron. Combine iron-rich food with vitamin C to increase iron absorption.
c) Calcium
A mother needs enough calcium to support the baby’s bone, teeth, heart, and muscle development. Lack of calcium in your body can lead to the baby pulling it from your bones, which might eventually weaken them. The recommended intake of calcium for the mother is 1000 mg daily. The dairy products, like milk, cheese, and tofu, are an excellent source of calcium.
d) Vitamin D
Vitamin D is another vital nutrient that a maternity hospital in Thane commonly recommends pregnant women to incorporate into their diet. It works alongside calcium to help in your baby’s bone and muscle growth. It also minimizes the risk of gestational diabetes and pre-term birth in your baby. You need 600 IU of vitamin D daily. The best source is sun exposure. You can also get it through eggs, fortified milk, and fatty fish.
e) Omega-3 Fatty Acids
It’s not a vitamin, but is an essential addition to a pregnant woman’s diet. Omega-3 fatty acids help in the baby’s eye and brain development. The ideal intake for a pregnant woman is 200-300 mg daily. Fish and seafood are a good source of omega-3 fatty acids. This includes salmon, mackerel, and sardines. Nuts & seeds, particularly walnuts, chia seeds, and flaxseeds, are also an excellent source of this healthy fat.
f) Other Essential Vitamins and Minerals
Some additional vitamins to add to your diet include:
- Vitamin C: Helps in boosting immunity and forming the baby’s skin and cartilage
- Vitamin A: Good for immunity and vision
- Vitamin B6: Promotes brain development in the baby and helps reduce nausea in mothers
- Vitamin B12: Prevents neural tube defects
Conclusion
Eating a diet rich in these essential vitamins is the best way to promote healthy fetal growth. It also keeps the mother’s health in check, and reduces the risk of pregnancy-related complications.
