Vitamin C during pregnancy – Benefits and sources

vitamin c pregnancy

Vitamin C during pregnancy

Vitamin C is a very important vitamin for one and all and moreso for pregnant women. It is essential for bone growth and repair, tissue repair, healthy skin and even wound healing. You must’ve realized that when you have a cold, you usually take Vitamin C lozenges. This is because Vitamin C also helps your body fight infection and protects cells from damage by acting as an antioxidant.

It is an essential Vitamin for you to consume on a daily basis, now that you’re pregnant. It helps your body make collagen which is the basis of structural components in our bodies - cartilage, bones, tendons, and skin. From scientific studies, doctors believe that vitamin C deficiencies in newborn babies could impede mental growth.

One of the understated uses of Vitamin C is its role in helping your body absorb iron. You should try to include some vitamin C-rich food in every meal to make the most of the iron out of the rest of the meal.

How much vitamin C during pregnancy do you need?

Pregnant women: at least 85 mg of Vitamin C a day

Breastfeeding women: 120 mg

If it’s not possible to hit the daily amount, try to average it off over a week.

Sources of vitamin C

It is common knowledge that citrus fruits like oranges and lemons are super high in vitamin C content. However, it is not as widely known that leafy green vegetables and many fruits are also excellent sources. Keep in mind that heat can destroy vitamin C. So, these foods are best raw.

Foods high in Vitamin C and amounts

1 cup of orange juice: 124 mg

1 cup of grapefruit juice: 94 mg

1 kiwi: 70 mg

1/2 cup raw red capsicum: 59 mg

1/2 cup strawberries: 49 mg

1/2 cup broccoli (boiled): 51 mg

1/2 cup papaya: 43 mg

How Much is Too Much Vitamin C during Pregnancy?

If Vitamin C is taken in very large doses during pregnancy, it is possible that it could have a negative effect on the pregnancy and on the developing baby. Some people consume multivitamins which contain very high amounts of vitamin C. Be aware that these are not considered safe for consumption during pregnancy because of too much Vitamin C content.Instead, try to get your daily fix by eating natural foods rather than from supplements.