28 Oct Natural vitamins and minerals during the pregnancy
Diet of pregnant women should consist of proteins, carbohydrates, vitamins, minerals and fats
Chose vitamins and minerals from foods than from supplements and in case of vitamin D, from controlled sun exposure.
Check the list of natural vitamins and minerals you can find in foods:
Daily amount: 1000 – 1300mg
For strong bones and teeth, healthy nerves, heart and muscles of your baby. It also develops heart rhythm and blood clotting.
milk, cheese, yogurt, leafy greens, broccoli, tofu, sardines with bones, dried figs
Daily amount: 600mcg. supplement before conception and for the first three months of pregnancy
Helps close the tube housing the central nervous system and helps to normalise brain function of the baby.
raw leafy green vegetables, peas, beans, citrus fruits, fortified cereals
Daily amount: 150 – 220 mcg
Benefit to your baby: Regulates metabolism and helps develop the nervous system
•iodised table salt, fish, seaweed, milk, dairy products
Daily amount: 27 mg
Do you need a supplement? Yes, if medically prescribed
Benefit to your baby: Makes red blood cells and hemoglobin, supplies oxygen to cells for energy and growth, and builds bones and teeth
•meats, eggs, nuts, leafy green vegetables, cheddar cheese, mussels
Daily amount: 350 – 360mg
Benefit to your baby: Helps build strong bones and teeth, regulates insulin and blood-sugar levels, and builds and repairs tissue
•brazil nuts, spinach, okra, cooked brown rice
Daily amount: 4,7g
Benefit to your baby: Helps muscle activity and contractions, metabolism and nerve function
•jacket potato, grapefruit juice, raisins, bananas
Daily amount: 1.4mg
Benefit to your baby: Promotes growth, good vision, and healthy skin. Essential for bone, muscle and nerve development
•yoghurt, pork fillet, mushrooms, half-fat cheddar
Thiamine (vitamin B1)
Daily amount: 1400 mcg.
Benefit to your baby: Converts carbohydrates into energy. Essential for brain development. Also aids heart and nervous system growth.
•turkey breast, fortified breakfast cereal, naan bread
Vitamin A (beta-carotene)
Daily amount: 770 mcg
Benefit to your baby: Cell growth, eye development, healthy skin and mucous membranes, infection resistance, bone growth, fat metabolism and red blood cell production
•baked sweet potato, raw carrot, melon, half a mango
Vitamin B6 (pyroxidine)
Daily amount: 1.9mg
Benefit to your baby: Helps metabolism of protein, fats, and carbohydrates. Helps to form new red blood cells and develop the brain and nervous system
•bananas, jacket potato, canned tuna, chicken breast
Daily amount: 80 – 85mg
Benefit to your baby: For tissue repair and collagen production. Helps growth and strengthens bones and teeth
resh fruits (especially citrus) and vegetables, green vegetables, tomatoes and potatoes
Daily amount: 5mcg
Do you need a supplement? Yes
Benefit to your baby: Helps build bones and teeth
milk, exposure to at least 15 minutes of sunlight without sunscreen
Daily amount: 11 – 12mg
Benefit to your baby: Helps form organs, skeleton, nerves and circulatory system
bread , grain products, eggs, milk, sunflower seeds, soyabeans, chicken, seafood (especially oysters)
Daily amount: 2,6mcg
Benefit to you and your baby: essential for normal cell development, especially blood cells, and for protein synthesis. helps the nervous system work proply. Helps the body use fats and carbohydrates
•meat, fish, eggs, chicken, dairy products
Daily amount: 30 IU
Benefit to you and your baby: antioxidant that protects cells from natural deterioration. Helps reduce the risk of heart disease and blood clots. Involved in making red blood cells.
salad dressings, cooking oils, margarine, almonds, brasil nuts, wheat germ oil, sunfllower seeds, corn, asparagus, avocados, organ meat, butter, eggs
Daily amount: 18 mg
Benefit to you and your baby: Helps process fat, produce blood sugar and eliminate waste minerals from tissue. Helps reduce blood cholesterol levels, which reduces the risk of heart diseases.
meat, can be made in body from proteins found in eggs and milk