Vitamin complex for pregnant women

To ensure normal growth and development of the future child, and to protect herself from disorders in the body, the expectant mother should take vitamins. But not just one vitamin, but a whole complex, which contains a lot of useful substances. We will tell you more about vitamins and their properties.

Vitamin H, or biotin

It is needed for the skin to develop normally and be healthy, so that the necessary fluid balance is maintained. If the body of the expectant mother lacks vitamin H, the skin of the hands signals this first. It becomes dry, and early wrinkles often appear under the eyes.

Where can I get vitamin H?

From yeast, kidneys, liver, as well as mushrooms, beans, eggs, milk, berries: strawberries and blueberries.

Vitamin K

A very useful vitamin for the expectant mother and baby. It promotes the production of substances that are necessary for normal blood clotting. Without this vitamin, the expectant mother may begin bleeding.

And also, vitamin K is extremely necessary for babies from their mother’s body, because the baby’s body cannot produce it itself yet, it doesn’t know how.

Where to get vitamin K?

Mainly from plants: cabbage, rose hips, tomatoes, carrots, spinach and all green salads, as well as nettles, alfalfa, strawberries.

Vitamin D

Without this extremely useful vitamin, bone tissue will grow very slowly. Vitamin D promotes the growth of teeth, skeletal bones, and the development of hair follicles.

Without vitamin D, the body of the future baby and its mother will not be able to absorb such useful substances as calcium and phosphorus. Therefore, vitamin D must be included in the diet of a pregnant woman.

Where to get vitamin D?

From fish oil, sea fish, milk, butter, and it is also found in mushrooms, nettles, and spinach.

Greenhouse vegetables do not produce as much vitamin D as those grown in the garden. This is because this vitamin has the property of being formed only under the sun's rays, and not in the shade of greenhouses.

Interesting Facts About Cooking Fish – A Source of Vitamin D

When you cook fish, consider a few nuances, expectant mothers. This will be very useful for you and your child. Lean fish is optimal for you, namely: pike, cod, saury, hake, perch. It is perfectly absorbed by the body and provides maximum nutrients.

During pregnancy, you should avoid fish such as tuna, shark, mackerel - these types of ocean fish can contain high levels of heavy metals, which are extremely harmful to the health of both mother and child.

Vitamin E or tocopherol

This vitamin helps fight aging and adverse climate conditions. It is thanks to it that active oxygen exchange occurs in cells. It is thanks to it that nutrients are delivered to the cells of a pregnant mother and baby. It is thanks to tocopherol that our body better resists inflammation and infections.

Vitamin E is able to synthesize pregnancy hormones, it actively participates in the production of breast milk. It accelerates metabolic processes in the body, helps muscle tissue develop better, and improves oxygen exchange in it.

If the mother's body does not have enough vitamin E, the growth of the baby inside may be impaired and significantly slowed down.

Where to get vitamin E?

Most often it is found in plants. Namely, in peas, green leaf lettuce, sea buckthorn. And also in peanuts, peanut butter, as well as corn and other types of oils.

There is very little vitamin E in meat and fish food, fats and liver. But there is a lot of it in beans and soy.

A little about fats in the diet of pregnant women

Fats, according to the common false belief, lead to significant weight gain. Therefore, many, struggling with excess weight, especially during pregnancy, exclude fats from the diet or try to eat products with minimal doses of them. Well, this is fundamentally wrong.

If a future mother wants to stay healthy and cares about her baby's full development, she should not avoid fats. Firstly, fats are present in our cells, and without them, normal life activity is simply impossible.

Fats help vitamins to be better absorbed by the body (fat-soluble). They also help the intestines to absorb many minerals. If the diet of the expectant mother does not contain fats, her skin will eventually lose its elasticity and healthy color.

Fats in the diet are extremely important for the normal functioning of the brain. Don't be surprised and take into account that brain cells contain more than 60% fats. Imagine what will happen if they are deprived of this vital component!

And some more information for general development: if from 1 gram of proteins in the diet we get 4.1 Kcal, and, therefore, a certain dose of energy, then from 1 gram of fats - more than twice! As many as 9.3 Kcal - that is, twice as much vital energy and vigor.

Take this fact into account when you start thinking about the menu for yourself and your future child, dear mothers.

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