Pregnancy makes you have to change your eating habits. You should eat foods that are more diverse, including vegetable and fruit. Why?
In the vegetable and fruit, there is a wide range of nutrients and essential vitamins required pregnant women to support the development and growth of the fetus. What the heck needs vitamins for pregnant women that are important are met?
Various vitamins for pregnant women
The following is a list of vitamins for pregnant women is important to be filled from beginning to end a pregnancy.
1. Vitamin C
Vitamin C may protect cells and tissues from damage caused by free radicals. This then can enhance the immune system and the health of pregnant women and the fetus. In addition, vitamin C can also help the absorption of iron. It helps pregnant women avoid anemia – which is the disease. one common experienced by pregnant women.
Vitamin C needs of pregnant women are 85 mg, according to Nutritional Adequacy (RDA) 2013. These needs can be met from a variety of vegetables and fruits, such as oranges, strawberries, mango, papaya, broccoli, cauliflower, tomatoes, Brussels red peppers, green peppers, and potatoes.
2. Vitamin D
The fulfillment of the vitamin D needed to assist in the growth of bones and teeth of a fetus that is still in the womb. Vitamin D is in charge to set the amount of calcium and phosphate in the body it needs to keep bones and teeth stay healthy. Vitamin D requirements for pregnant women according to the RDA 2013 is 15 mcg.
Vitamin D needs this could You fill it through the food, aside from the sunlight, which is a source of vitamin D is best. Some foods containing vitamin D are fatty fish (such as salmon, tuna, mackerel, sardines, and herring), eggs and red meat. Not only that, there are also some foods are already fortified with vitamin D, such as milk, cereal, and fruit juice in packs.
3. Vitamin B complex
Vitamins B1, B2, B3, B6, and B12 is a type of B vitamin that needs to be fulfilled his needs by pregnant women. The following is the function of each of these vitamins:
- Vitamin B1 serves to increase energy and regulate the nervous system
- Vitamin B2 serves to maintain the energy, vision and skin health
- Vitamin B3 to support healthy skin, nerves, and the digestive
- Vitamin B6 is needed to help the formation of red blood cells and help cope with morning sickness
- Vitamin B12 plays a role in the synthesis of DNA and helps prevent birth defects of the baby
Plaques, folic acid is one of the forms of B vitamins that are needed to support the functions of the placenta and prevent baby from birth defects. You can get vitamin B complex from a variety of vegetables and fruit, as well as from eggs, fish, seafood, meat, wheat, and more.
4. Vitamin E
To assist in the establishment and use of red blood cells and muscles, the body needs sufficient vitamin E intake. Vitamin E needs of pregnant women is of 15 mg per day, according to the RDA 2013. Expectant mothers can get vitamin E from vegetable oil, beans, spinach, fortified cereals, and vitamin E.
5. Vitamin A
Vitamin A works to support the development of the vision of the fetus. In addition, a content of antioxidants in vitamin A is also required to increase the mother’s immune system, so that the mother could not easily hurt.
Pregnant women are advised to get the vitamin A in the form of beta-carotene, which many found in vegetables and fruit. For example, carrots, spinach, broccoli, kale, mangoes, red peppers, and sweet. Vitamin A needs of pregnant women according to the RDA 2013 was 800-850 mcg. Maximum vitamin A intake in a day was 1000 mcg.
But remember, do not exceed the maximum number, due to excess vitamin A can harm the fetus. For this reason, the WHO does not recommend that pregnant woman to drink supplements of vitamin A.
How do I know if the needs of vitamins while pregnant had already been fulfilled?
It may be difficult for you to know whether Your vitamin needs already would be sure it all or not. Easy, you multiply the consumption of a wide variety of vegetables and fruit (whatever). At the very least, vegetable and fruit consumption by as much as 5 servings per day (100 grams per serving).
So that more practical, you can also drink the Buavita Psidium containing 60% 115% vitamin A and vitamin C can help to meet your daily needs.
Then, you can also check how many vitamins you already consume vitamins meters. This simple test can help you figure out what your vitamin today yet you get, so it needs Your vitamins while pregnant can continue to be fulfilled every day. Don’t get Your vitamin intake less!
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