Which vitamins should be avoided during pregnancy?
These vitamins and minerals are important during pregnancy
A balanced diet can actually provide sufficient amounts of all vitamins and minerals. However, there are vitamin and mineral combination preparations especially for pregnant women. Before taking it, be sure to talk to your doctor, as excessive intake of some substances can also be harmful.
Calcium is urgently needed for the development of the child's bones. If there is insufficient supply from the outside, it is withdrawn from the mother's bones, which in extreme cases can lead to increased bone fragility (osteoporosis).
Calcium suppliers are mainly dairy products. You should drink about half a liter of milk a day and eat yogurt, quark, cheese or the like at least twice a day. Prefer reduced-fat dairy products and avoid raw dairy products. Another source of calcium is sesame seeds, which you can sprinkle over salads, for example. If you have allergies or milk intolerance, you should speak to your doctor so that he can prescribe calcium tablets for you.
In addition to everything else, the B vitamins are particularly important during pregnancy. The various B vitamins are found in varying amounts, especially in poultry and lean pork. But oats also contain B vitamins and biotin. Vitamin D is mainly found in animal fats, vitamins A and E in vegetable fats such as dairy products or olive oil, but also in fish. Rice contains vitamins A and B, potatoes are particularly rich in vitamin C.
The iodine intake during pregnancy is important for the child's thyroid and brain. One or two fish meals a week are essential for this, as are iodized table salt and products made with it.
An additional intake of 100-150 µg iodine is recommended. If the mother has a thyroid disease, for example an overactive thyroid, the doctor must be consulted.
Folic acid is particularly important in the first month, when a woman often has no idea about her pregnancy. The vitamin contributes to the healthy physical and mental development of the child.
Folic acid is necessary for building nerves. Valuable sources of folic acid are mainly various types of vegetables, such as tomatoes and green vegetables, but also rice, soybeans, yeast and wheat germ.
If there is a deficiency of folic acid, there is a risk of a neural tube defect, which means that the main pathways of the central nervous system are not properly developed. This can lead to a lack of important parts of the brain or movement disorders up to paralysis.
Every woman who wants to have children should therefore regularly eat leafy vegetables, fruit and whole grain products. In addition, a supplement of at least 400 µg folic acid per day is recommended.
An iron deficiency leads to pregnancy anemia (anemia) and has the consequence that the oxygen supply in mother and child can suffer. Because iron is an important component of the blood pigment hemoglobin and the muscle pigment myoglobin. It is responsible for the transport of oxygen in the body.
The main source of iron is meat. Pregnant women should therefore ensure that they have an adequate iron intake. Foods that are high in iron include legumes (millet, rice, lentils, soybeans, and so on), leafy greens, and dark meat. A nutritional supplement must be clarified medically.
By the way: Vitamin C increases iron absorption in the body. A glass of orange juice containing vitamin C with your meal or a piece of raw paprika will improve this.
If you were more prone to anemia or did not eat a lot of meat before pregnancy, your doctor may prescribe additional supplements for you.
More minerals and trace elements
Most other minerals and trace elements (potassium, magnesium, zinc, phosphorus) can be consumed in sufficient quantities with a balanced diet. Some pregnant women still suffer from painful leg cramps, especially at night. In addition to an unfavorable sleeping position, a magnesium deficiency can be responsible for this.
Magnesium is increasingly found in green vegetables, lettuce, whole grain products and nuts. As a water-soluble mineral, magnesium is excreted in sweat. Therefore it can lead to an undersupply, especially in the hot season or during sporting activities. If you are plagued by cramps, your doctor can prescribe a magnesium product for you.
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