Vitamins for Pregnant Women

When talking about vitamins for pregnant women we do tend to trust that one false statement that says: “Pregnant women need to eat for two”. This is not correct and to the best extent we can say that a woman during pregnancy needs to provide good nutrition for two people as the baby does get all the needed nutrients from the mother via the umbilical cord. Diet is thus highly important so the mother should not be lacking in any nutrient because the baby will lack it too and birth defects can appear or other complications can become a reality.

There is a need to have a well balanced diet as vitamins for pregnant women are better to be obtained from food and not from supplements. A well balanced diet is one that contains ingredients from all food groups including vegetables, fruits, fish, meat, dairy products, fat, eggs and carbohydrates. Around 10% of all calories must come from protein, which is mainly located in eggs, dairy products, beans, fish and meat. 35% are recommended to come from fat and you should get it from dairy products, nuts, margarine, oil and butter. Combine this with the fact that 55% of calories should come from carbohydrates and we have a well balanced diet if we take in food from all groups mentioned above. This is highly important because by eating varied foods we also get the minerals and vitamins for pregnant women that aid a lot.

Strictly talking about pregnancy, women do need some specific vitamins. First off we have folic acid, which is required mainly in the first three months of pregnancy and recommended even before getting pregnant. This vitamin for pregnant women is important as it aids in the creation of the baby’s nervous system. Folic acid will also aid in the prevention of birth defects and different congenital malformations. You will find good quantities of this important vitamin for pregnant women in fruits, green vegetables, lentils, peas, rice, orange juice and beans. All women that are pregnant should take a supplement of folic acid daily for around 2 months before conception and 3 months afterwards.

Although vitamins for pregnant women are highly important, we must never neglect Iron as the woman’s body will require more of it in order to produce enough blood needed to supply the placenta. Iron is best absorbed if linked with vitamin C, which can be obtained through supplements or juice or citrus fruits. Coffee and tea can also have a negative impact on the absorption rate of iron. Never forget about calcium and zinc, which are needed for the proper development of the embryo although you will rarely need to take them as extra supplements. Avoid vitamin A as it can cause damage to the embryo and this means you have to avoid liver, which should only be eaten occasionally. Most of the vitamins for pregnant women need to come from a balanced diet and only the lacking ingredients must be added via dietary supplements.