Vitamin A (Fat-soluble)
Vitamin E can be thought of like the oil in your automobile. Riboflavin Riboflavin is essential for good eye health and it has the added benefit of giving your skin a fresh, healthy glow — cue the compliments from friends and family about how great you look during your pregnancy! Skin -- Intestinal Flora Antioxidant that helps protect skin from sunburn and skin cancer Hair -- May restore gray hair to original color if graying was stress or nutrient deficiency related Blood -- Assists in forming red blood cells, good for swelling. These three specifically help minimize the risk of birth defects as well as relieve some symptoms of pregnancy. Above 30 mg causes vascular dilation with flushing, burning, and itching, the "niacin flush" Niacin is a water-soluble vitamin that works in the glycogen stage of the energy cycle, in the fatty acid oxidation for energy process, and in tissue respiration. New England Journal of Medicine, ]. These are the steps you should follow:
Three beneficial foods for your nervous system
Pregnant women need about 1. Natural sources of vitamin B-1 are found in:. Like all B vitamins, B-2 riboflavin is water soluble. You must replace it through your diet or prenatal vitamins. Riboflavin keeps your eyes healthy and your skin look glowing and refreshed.
Pregnant women should take 1. Women who are not pregnant need 1. The following foods are filled with riboflavin:. Vitamin B-3 niacin works hard to improve your digestion and nutrient metabolism. Doctors recommend that pregnant women take 18 mg daily. A delicious lunchtime sandwich made with whole-grain bread and fresh tuna salad would be an excellent source of niacin. Vitamin B-5 pantothenic acid helps create hormones and ease leg cramps.
Pregnant women need roughly 6 mg of pantothenic acid daily. Breakfast that includes a good amount of B-5 could be scrambled egg yolks, or a bowl of whole-grain cereal. Follow up with a vitamin Brich lunch of brown rice stir-fry with broccoli and cashew nuts. An afternoon snack of peanut butter-filled cookies and a glass of milk can complete your daily requirements. It also is vital for producing norepinephrine and serotonin.
These are two important neurotransmitters signal messengers. Pyridoxine can help ease pregnancy symptoms of nausea and vomiting.
Pregnancy can often cause a biotin deficiency. Vitamin Brich foods include:. Vitamin B-9 folic acid might be the most important B vitamin to take during pregnancy.
The March of Dimes recommends that women of childbearing age take mcg of vitamin B-9 daily before and after pregnancy. Your folic acid needs will increase when you become pregnant.
Vitamin B is also essential to produce red blood cells. Taking a prenatal vitamin daily with at least mcg of folic acid, and eating folate-rich foods, will ensure that you get the right amount. Sources of folic acid include:. B cobalamin helps to maintain your nervous system. Sources of vitamin B include:. J Bone Miner Res. Radius 1 mile 5 miles 10 miles 15 miles 20 miles 30 miles 50 miles miles. The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment.
All content, including text, graphics, images, and information, contained on or available through this website is for general information purposes only. The purpose of this is to help with education and create better conversations between patients and their healthcare providers. Pregnancy Wellness Nutrition During Pregnancy editor.
Liver, milk, eggs, carrots, spinach, green and yellow vegetables, broccoli, potatoes, pumpkin, yellow fruits, cantaloupe. An antioxidant that protects tissues from damage and helps body absorb iron; builds healthy immune system. Whole grain, fortified cereals, wheat germ, organ meats, eggs, rice, pasta, berries, nuts, legumes, pork.
Chicken, fish, liver, pork, eggs, soybeans, carrots, cabbage, cantaloupe, peas, spinach, wheat germ, sunflower seeds, bananas, beans, broccoli, brown rice, oats, bran, peanuts, walnuts. Helps support the placenta and prevents spina bifida and other NTDs.