The benefits of vitamin b complex for pregnant women that you must know

When you are pregnant, everything you eat is not only important for maintaining the health of your own body, but also for the baby in the womb. Well, one of the important nutrients that must be in the diet for pregnant women is the vitamin B complex. In fact, what are the benefits of a vitamin B complex for pregnant women to support a healthy pregnancy? Come on, find out through the following reviews!

What are the benefits of a vitamin B complex for pregnant women?

Maybe you already know about 8 types of B vitamins such as vitamin B1, vitamin B2, and vitamin B12.

Well, the vitamin B complex (complex) itself is a combination of these various types of B vitamins.

Vitamin B complex is one of the important nutrients to be fulfilled by pregnant women during pregnancy. So, don't forget the nutritional needs of this one pregnant woman.

This vitamin consists of 8 different types of B vitamins so that the benefits will of course vary as well.

To be clearer, here are the benefits of vitamin B complex (complex) for pregnant women in terms of types:

1. Vitamin B1

Vitamin B1, which is also known as thiamine, is a type of vitamin that is good for pregnant women and the fetus.

The intake of a vitamin B complex for pregnant women plays an important role in optimizing the development of the baby's brain, nervous system and heart.

Judging from the Nutritional Adequacy Rate, pregnant women need about 1.4 milligrams (mg) of vitamin B1 intake every day.

Pregnant women can meet the needs of this vitamin B1 by consuming:

Nuts
Oats
Salmon
Mushroom broth
Whole wheat pasta
Fortified bread or cereal with vitamin B1

2. Vitamin B2

Adequate intake of vitamin B2 (riboflavin) can make your skin look brighter and more radiant during pregnancy.

If you have high blood pressure during pregnancy, don't rush to worry just yet.

As long as you regularly consume food sources of vitamin B2 every day, the risk of preeclampsia can be prevented as early as possible.

In order to reap the benefits of this vitamin B complex for pregnant women, the daily vitamin B2 requirement that must be met is 1.4 mg per day.

Since vitamin B2 or riboflavin is not stored by the body, you need to eat a variety of food sources.

Vitamin B2 content can be found in food sources for pregnant women, such as:

Vegetables such as asparagus, broccoli, spinach, carrots
Almond nut
Sweet potato
Carrot
Oats
Tempe
Cheese
Milk
Egg

3. Vitamin B3

Vitamin B3 aka niacin which is a vitamin B complex has many benefits for the body, especially for pregnant women.

Some of the benefits of vitamin B3 include overcoming digestive problems, reducing nausea, and relieving migraines that often occur during pregnancy.

In addition, adequate intake of vitamin B3 can also optimize the development of the prospective baby.

Therefore, make sure to always meet your daily vitamin B3 needs of 18 mg per day.

However, launching from the American Pregnancy Association, pregnant women are not recommended to get more than 18 mg of vitamin B3 every day.

Food sources with B3 content can be found in:

Chia seeds
Sunflower seed
Chicken breast
Nuts
Tuna fish
Fruits for pregnant women such as avocado and tomato
Sweet potato

4. Vitamin B5

Leg cramps are one of the most common pregnancy side effects of pregnant women. The good news, intake of vitamin B5 or pantothenic acid can help alleviate this problem, you know.

So that your legs don't get cramps easily, meet the daily requirement of vitamin B5 for pregnant women as much as 6 mg per day.

Interestingly, the benefits of one of the B complex vitamins can also support the production of hormones which are important for mothers during pregnancy.

Choice of food sources of vitamin B5 include:

Whole grains
Fortified cereals
Egg yolk
Brown rice
Cashew nut
Broccoli

Foods with vitamin B5 content can be processed into the main meal menu or breakfast for pregnant women.

5. Vitamin B6

Vitamin B6 or pyridoxine is very important to improve the development of the nervous system and brain of the baby in the womb.

This is because part of the vitamin B complex for pregnant women is responsible for stimulating the production of the hormones norepinephrine and serotonin.

These two hormones act as signal carriers to ensure that the body's metabolism remains optimal.

For those of you who often experience nausea and vomiting during pregnancy, aka morning sickness , intake of vitamin B6 can be one of the remedies.

All the benefits of vitamin B complex for pregnant women on this one can be obtained by eating more foods such as:

Banana
Papaya
Whole grain cereals
Avocado
Red rice
Nuts

The need for vitamin B6 needed by pregnant women is actually very small, namely 1.9 mg per day.

Even so, make sure to always eat healthy foods so that their needs are still met.

6. Vitamin B7

For those of you who often complain of brittle nails, itchy skin, and hair loss during pregnancy, try increasing your intake of vitamin B7 or biotin.

Not only that, the intake of a vitamin B complex also provides benefits for pregnant women because it can optimize fetal growth during pregnancy.

In fact, the need for vitamin B7 during pregnancy is very small, namely 30 micrograms (mcg) per day.

But in fact, not a few pregnant women still experience vitamin B7 deficiency.

In order to maintain vitamin B7 intake in the body, it is recommended that you eat a variety of foods rich in biotin, namely:

Wheat
Milk
Mushroom
Royal jelly
Cauliflower
Oats
Avocado
Egg yolk
Potato
Cheese
Chicken meat
Soybeans
Broccoli

7. Vitamin B9

Of all the vitamin B complexes, vitamin B9, better known as folic acid, has the most important role for pregnant women.

Meeting the needs of folic acid during pregnancy can help reduce the risk of preeclampsia.

In addition, according to the Mayo Clinic, adequate folic acid can also reduce the risk of various birth defects in babies.

Babies who are deficient in folic acid are at risk of experiencing such as cleft lip, heart defects, and neural tube defects (spina bifida) in infants.

In order to get the benefits of this one vitamin B complex for pregnant women, fulfill a daily intake of 600 mcg of vitamin B9 every day.

You can find this vitamin B9 in food sources such as: