10 Required Minerals and Vitamins for Pregnancy

vitamins for pregnancy

10 Required Minerals and Vitamins for Pregnancy

When one is pregnant one must eat to ensure that the body and the baby are both being fed the necessary and adequate nutrition. At this time one must ensure that the diet is balanced and has the following vitamins and minerals. Care must be taken though to ensure that one does not have too much of anything either to ensure a healthy pregnancy and a healthy baby.

List of minerals and vitamins needed during pregnancy

1. Iron

Helps in the production of haemoglobin and thus prevents anaemia. It also reduces the risks of a premature delivery or low birth weight.

Sources: Beef, pork, spinach, oatmeal, etc.

2. Folate

Folate/ Folic acid is required to support the placenta. It also lowers the risk of the baby developing a defect in her spinal cord.

Sources: Green leafy vegetables, orange, strawberries, peas, etc.

3. Iodine

Helps in the production of thyroid hormone and development of motor skills and hearing.

Sources: Seafood, milk, vegetables, etc.

4. Zinc

Helps proteins maintain structural integrity and control gene expression.

Sources: Lean meat, seafood, milk, legumes, etc.

5.Calcium

Helps in the formation of strong teeth and bones, helps muscles and nerves function. It also helps prevent blood clot.

Sources: Yoghurt, milk, dark green leafy vegetables, cereals, etc.

6. Vitamin A

Helps the teeth and bones grow.

Sources: Liver, eggs, milk, carrots, etc.

7. Vitamin B

Helps increase energy levels and regulates nervous system.

Sources: Organ meats, eggs, whole grains, legumes, etc.

8. Vitamin C

Protects the tissues from damage and helps body absorb iron.

Sources: Citrus fruits, strawberries, potato, broccoli, etc.

9. Vitamin D

Helps the body use the calcium effectively.

Sources: Milk, Fatty fish, sunshine.

10. Vitamin E

Helps body produce red blood cells and muscles.

Sources: Vegetable oil, nuts, spinach, etc.

It is best to have a healthy and wholesome diet such that it provides all the required vitamins and minerals. Vitamin or Mineral supplements must be taken only on the prescription of your gynaecologist.

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