Multivitamins for pregnant mothers need to ensure important nutrients to help protect the health of mother and fetus. When choosing a vitamin supplement for pregnant women, it is important to pay attention to some important ingredients.
Here are the substances needed for a healthy pregnancy.
1. Folic acid (vitamin B9)
Folic acid, also known as Vitamin B9, is an essential vitamin for the development of the fetus. Taking folic acid in appropriate doses from 3 months before pregnancy to the end of the first 3 months of pregnancy significantly reduces the rate of fetuses with neural tube defects.
Folic acid is abundant in bean sprouts, dark green vegetables such as broccoli, spinach, nuts, milk, bananas...
2. Iron
Iron participates in the formation of red blood cells and plays an important role in oxygen transport, so it is essential for pregnant mothers. During pregnancy, the World Health Organization (WHO) recommends pregnant women to supplement about 30 mg of elemental iron per day to prevent anemia.
In food, iron will be abundant in spinach, lean meat, sea fish, water spinach...
3. Calcium
Calcium is an extremely important mineral component, in addition to building bones and teeth, calcium is also involved in movement, circulation, and nerve transmission.
During pregnancy, the fetus cannot synthesize calcium on its own, so the mother is the only source of calcium for the baby, this calcium source will be obtained mainly from the mother's bones and teeth. From the 29th week of pregnancy onwards, the fetus will take from the mother an average of 250 mg of Calcium / day to serve for bone formation.
Therefore, calcium supplementation is indispensable in the diet for pregnant women both before and during pregnancy. In addition to a calcium-rich diet, it is necessary to supplement calcium through oral tablets. For the best absorption of calcium, pregnant women need to take it at the right dose and time, avoid taking it with some drugs such as iron, which will reduce calcium absorption.
4. DHA
DHA has a great significance for fetal development. The DHA component in Omega 3 helps develop the baby's central nervous system from the first weeks of pregnancy. In addition, DHA also helps develop the retina of the face, reducing the risk of premature birth and low birth weight. Women should not only drink when they are pregnant, but supplementing with DHA from before pregnancy also provides an extremely important reserve of DHA for the development of the fetus, especially in the first weeks - development of the central nervous system.
DHA is found in foods such as: fish, egg yolks, milk, red meat, nuts... However, providing DHA through Omega 3 pills is the most convenient. The minimum dose of DHA for adults is about 220 mg / day, for pregnant women and when breastfeeding about 300 mg / day.
5. EASY Vitamins
Vitamin D helps absorb and metabolize essential minerals such as calcium and phosphorus into the body. During pregnancy, if the body lacks vitamin D, it will increase the risk such as rickets in the womb, the baby will be born for a long time.
To absorb vitamin D from nature, pregnant women can spend time in the sun about 20-30 minutes/day or supplement with vitamin D 15 mcg/day.
The use of foods rich in vitamin D such as cheese, fish, eggs, milk, or foods fortified with vitamin D is also highly effective for pregnant women.
6. Iodine (Iodine)
Iodine is an important micronutrient for the development of the fetus, especially the baby's nervous system. The need for iodine during pregnancy will also increase. This is essential for the synthesis of thyroid hormones. Severe iodine deficiency during pregnancy can increase the risk of miscarriage or birth defects.
7. Vitamin A
Vitamin A helps increase the survival rate of the fetus, necessary for the baby's visual development. Accordingly, the recommended vitamin A requirement during pregnancy is 800 mcg RE/day.
The main sources of vitamin A are in vegetables such as carrots, papaya, pumpkin), liver, fish oil and dairy products such as yogurt, cheese.
8. Vitamin B1
This is essential for glucose metabolism. Grains and legumes are effective sources of vitamin B1. To get enough vitamin B1, pregnant women should eat rice that is not too white, not rotten or moldy. Besides, eating a lot of beans is the best way to get enough vitamin B1.
9. Vitamin B2
Vitamin B2 helps the body create energy, promotes the development of the fetus, is good for vision cells, and participates in the process of skin formation and blood formation. In addition, vitamin B2 also plays an important role in the development of bones, muscles, and nerve cells in children. Therefore, an adequate supply of vitamin B2 is essential for pregnant mothers.
Vitamin B2 is abundant in animal foods, milk, vegetables, beans... Whole grains are a good source of B2, but much is reduced through the milling process.
10.Vitamin C
Vitamin C has a great role in increasing the body's resistance, supporting iron absorption from meals, contributing to the prevention of iron deficiency anemia.
Vitamin C is abundant in ripe fruits, green vegetables have a lot of vitamin C but much is lost during cooking. Therefore, this vitamin is often recommended by doctors to take with meals for best absorption.
11. Magnesium
Magnesium
It has a detoxifying effect on pregnancy. They are abundant in green vegetables, containing a lot of chlorophyll, wheat, hard fruits, legumes (beans), meat, seafood.... When following food into the body, usually only about 30-40% of magnesium is absorbed and vitamin D3 is the substance that helps the body absorb magnesium better.
The need for magnesium supplementation daily for adults is about 420mg, in pregnant and lactating women need 400 mg/day.
12. Zinc
Zinc participates in the growth of height in the fetus and increases immunity for the child. The best source of zinc is meat, fish, seafood, especially molluscs such as snails, mussels, mussels, worms or clams... Plant foods also have zinc but low content and are steamed. poor revenue. Zinc deficiency can cause infertility, miscarriage, premature birth or premature birth, stillbirth near the due date, and abnormal delivery. Therefore, zinc supplementation for pregnant women should also be noted.
You can refer to Vitacare USA's natural and safe dietary supplements to provide the necessary nutrition for the body.
Conclusion
Proper nutrition is essential for the health and well-being of both the mother and the growing baby during pregnancy. Focusing on a well-balanced diet that includes folate, iron, calcium, protein, omega-3 fatty acids, fiber, and vitamin D can help support a healthy pregnancy. Seeking guidance from healthcare professionals can ensure that nutrient needs are met and contribute to a successful and fulfilling pregnancy journey.
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