If before you were pregnant you did not really take care of your diet, now you have to pay more attention to your nutritional needs. One of the habits that need to be applied to meet nutrition during pregnancy is to eat lots of vegetables and fruit.
In vegetables and fruits there are various kinds of important vitamins that are needed by pregnant women to support the development and growth of the fetus. What are the vitamin needs for pregnant women that must be met?
Various vitamins for pregnant women need.
Here is a list of vitamins for pregnant women that are most needed, starting from the beginning of pregnancy until after the baby is born.
1. Vitamin C
Vitamin C is able to protect cells and body tissues from damage caused by free radicals. Vitamin C will also improve the immune system and the health of pregnant women and fetuses.
In addition, vitamin C can help the absorption of iron. This helps you avoid iron deficiency anemia that often attacks pregnant women. The reason is, during pregnancy the need for iron increases.
According to the 2013 Nutritional Adequacy Rate (RDA), the need for vitamin C for pregnant women is 85 milligrams (mg). This need can be met from a variety of vegetables and fruits, such as oranges, strawberries, mangoes, papayas, broccoli, tomatoes, and peppers.
2. Vitamin D
Vitamin D intake is needed to help the growth of fetal bones and teeth. Vitamin D is responsible for regulating calcium and phosphate levels, which are needed to keep bones and teeth healthy. The need for vitamin D for pregnant women according to the 2013 RDA is 15 micrograms (µg).
You can meet this need for vitamin D through sunlight and food. Some foods that contain vitamin D are fish (such as salmon, tuna, mackerel, and sardines), eggs, and red meat. Not only that, there are also various types of foods that have been fortified with vitamin D. For example, milk and cereals.
3. Vitamin B complex
Vitamins B1, B2, B3, B6, and B12 are types of B complex vitamins that are very important for pregnant women. The following is a function of each of these vitamins.
Vitamin B1 to increase energy and regulate the nervous system
Vitamin B2 to maintain energy, good eyesight and healthy skin
Vitamin B3 to support healthy skin, nerves and digestion
Vitamin B6 helps the formation of red blood cells and overcomes morning sickness (nausea due to pregnancy)
Vitamin B12 plays a role in DNA synthesis and helps prevent birth defects
Not to forget, folic acid is a form of B vitamin that is needed to support placental function and prevent babies from birth defects. You can get this B complex vitamin from a variety of vegetables and fruits, as well as from eggs, fish, seafood, meat, whole grains, and more.
4. Vitamin E
To help the formation and use of red blood cells and muscles, the body needs adequate intake of vitamin E. The need for vitamin E for pregnant women is 15 mg per day, according to the 2013 RDA.
Pregnant women can get vitamin E from vegetable oils, nuts, spinach, and fortified cereals.
5. Vitamin A
Vitamin A functions to support the development of fetal vision. In addition, vitamin A is also needed to increase the mother's immune system, so that the mother does not get sick easily.
Pregnant women are advised to get vitamin A in the form of beta-carotene, which is found in many vegetables and fruits. Examples include carrots, spinach, broccoli, kale, mangoes, red peppers, and sweet potatoes.
The need for vitamin A of pregnant women according to the 2013 RDA is 800-850 g. The maximum intake of vitamin A in a day is 1,000 g.
However, do not exceed this maximum number. Excess vitamin A can harm the fetus. For this reason, the World Health Organization (WHO) does not recommend pregnant women to take vitamin A supplements.
How do you ensure that your vitamin needs during pregnancy are met?
The easy way is to increase the consumption of various kinds of vegetables and fruits (any). At least, consume five servings of vegetables and fruit every day (80 grams per serving).
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