Vital vitamins during pregnancy
We all need vitamins to keep us healthy, but even more so during pregnancy. The best source of natural and reliable vitamins is found in fresh fruit and vegetables. Eating a variety of ‘robot’ colours – red, green, yellow and orange – every day, will keep you healthy with a few bonuses!
Vitamins were first discovered by the explorer Jacques Cartier in the sixteenth century, and as scientists discovered more of these chemicals, they were simply named after the letters of the alphabet e.g. Vitamin A, B and C etc. As their function became understood, vitamins were categorised into different groups of compounds e.g. Vitamin B complex group. Apparently there are still many more ‘hidden’ vitamins still to be ‘discovered’.
A balanced diet should contain all the vitamins you need, and taking vitamin supplements should not be on a whim because some, like Vitamin A and D are fat soluble – in other words, they are stored in the body – which means that taking too much can lead to an overdose. Your clinic sister will give you vitamin supplements as you need them during your pregnancy or your doctor may prescribe specific pregnancy supplements.
Your doctor/midwife will prescribe pregnancy supplements. Check the nutritional
information to make sure they contain:
• 6,000 IU (international units) of Vitamin A
• 25 mgs Vitamin B complex
• 100 mgs Vitamin C
• 600 IU of Vitamin D
Why do you need these vitamins and where are they found?
• Vitamin A gives your skin, eyes, teeth and hair a healthy glow while keeping gums healthy. It’s needed for bone growth and embryonic development.
Vitamin A is found in: Milk, butter, eggs, fish, oil and liver, yellow vegetables and fruit and green leafy vegetables.
• Vitamin B complex helps to metabolise sugars, carbohydrates and fatty acids that in turn, give you energy. It’s also needed for the heart and nervous system.
Vitamin B comes mainly from whole grains (cereal germ, nuts, peas, beans, plums, almonds) eggs and salmon.
Vitamin B2 can become deficient during pregnancy. If this happens, it will show up in your skin.
Vitamin B2 is found in milk, cheese, eggs, whole grains and green leafy vegetables (avocado, dry peas, beans, lentils).
Another Vitamin B is nicotinamide, which is found in peanuts, liver, tuna, avocado, dates, prunes, dry beans, peas, lentils, oats, rice, yeast and nuts
Vitamin B6 is necessary for the absorption of proteins and helps in the formation of red blood cells.
This vitamin B is found in lean meat, green leafy vegetables, bananas, tomatoes, yogurt, whole grain cereals, egg yolk.
• Vitamin C helps all cells to function. It also helps to keep bones, teeth and blood vessels healthy and promotes with the absorption of iron from the diet. Vitamin C boosts the immune system.
Vitamin C is found in citrus and fresh fruits, potatoes, broccoli, cabbage and tomatoes. It also comes from seafood, liver, wheat-germ, brown rice, barley and nuts.
• Vitamin D is synthesized by sunshine and is necessary for the absorption of calcium and phosphorous from the diet. These minerals are essential for strong bones and teeth
Vitamin D is found in fortified milk margarines, egg yolk, tuna and salmon.
