The 5 most important vitamins for pregnant women & bull; hello healthy

Pregnancy makes you have to change your eating habits. You need to eat more of a variety of foods, including vegetables and fruit. Why?

In vegetables and fruit, there are various kinds of important nutrients and vitamins that pregnant women need to support the development and growth of their fetuses. What are the important vitamin requirements for pregnant women?

Various vitamins for pregnant women

The following is a list of vitamins for pregnant women that are important to fulfill from the beginning to the end of pregnancy.

1. Vitamin C

Vitamin C can protect cells and tissues from free radical damage. This in turn can improve the immune system and the health of pregnant women and fetuses. In addition, vitamin C can also help iron absorption. This helps pregnant women avoid anemia, which is one of the common diseases experienced by pregnant women.

The need for vitamin C for pregnant women is 85 mg, according to the 2013 Nutrient Adequacy Rate (RDA). This need can be met from a variety of vegetables and fruits, such as oranges, strawberries, mangoes, papayas, broccoli, Brussels sprouts, tomatoes, red peppers, and paprika. greens, and potatoes.

2. Vitamin D

The fulfillment of vitamin D is needed to help the growth of fetal bones and teeth in the womb. Vitamin D is responsible for regulating the amount of calcium and phosphate in the body needed to keep bones and teeth healthy. The need for vitamin D for pregnant women according to the 2013 RDA is 15 mcg.

You can fulfill this need for vitamin D through food, apart from sunlight, which is the best source of vitamin D. Foods that contain vitamin D include fatty fish (such as salmon, tuna, mackerel, sardines, and herring), eggs, and red meat. Not only that, there are also some foods that are fortified with vitamin D, such as milk, cereals, and packaged fruit juices.

3. Vitamin B complex

Vitamins B1, B2, B3, B6, and B12 are types of B vitamins that pregnant women need to meet their needs. The following is a function of each of these vitamins:

• Vitamin B1 functions to increase energy and regulate the nervous system
• Vitamin B2 functions to maintain energy, good eyesight, and skin health
• Vitamin B3 to support healthy skin, nerves and digestion
• Vitamin B6 is needed to help form red blood cells and help with coping morning sickness
• Vitamin B12 plays a role in DNA synthesis and helps prevent birth defects

Not to forget, folic acid is a form of vitamin B needed to support placental function and prevent babies from birth defects. You can get this B-complex vitamin from various vegetables and fruits, as well as from eggs, fish, seafood, meat, wheat, and others.

4. Vitamin E

To help build and use red blood cells and muscles, the body needs adequate vitamin E intake. The need for vitamin E for pregnant women is 15 mg per day, according to the 2013 RDA. Pregnant women can get vitamin E from vegetable oils, nuts, spinach, and fortified cereals with vitamin E.

5. Vitamin A

Vitamin A serves to support the development of fetal vision. In addition, the antioxidant content in vitamin A is also needed to increase the mother's immunity, so that the mother doesn't get sick easily.

Pregnant women are advised to get vitamin A in the form of beta-carotene, which is widely found in vegetables and fruit. For example, carrots, spinach, broccoli, kale, mangoes, red peppers, and sweet potatoes. According to the RDA 2013, the need for vitamin A for pregnant women is 800-850 mcg. The maximum daily intake of vitamin A is 1000 mcg.

But remember, don't exceed this maximum number, because excess vitamin A can harm the fetus. For this reason, WHO does not recommend pregnant women to take vitamin A supplements.

How do you know if you have met your vitamin needs during pregnancy?

It may be difficult for you to know whether you have met all of your vitamin needs or not. It's easy, you multiply the consumption of various kinds of vegetables and fruit (whatever). At least, consume vegetables and fruit as much as 5 servings per day (100 grams per serving).

To make it more practical, you can also drink Buavita Guava which contains 60% vitamin A and 115% vitamin C which can help meet your daily needs.

Then, you can also check how much vitamins you have consumed withVitamin Meter. This simple test can help you find out what vitamins you are not getting today, so that your vitamin needs during pregnancy can be fulfilled every day. Don't let your vitamin intake be less!

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