{"id":46159,"date":"2021-07-28T09:00:07","date_gmt":"2021-07-28T01:00:07","guid":{"rendered":"https:\/\/shopee.com.my\/blog\/?p=46159"},"modified":"2022-04-18T10:39:07","modified_gmt":"2022-04-18T02:39:07","slug":"vitamins-for-pregnant-women","status":"publish","type":"post","link":"https:\/\/shopee.com.my\/blog\/vitamins-for-pregnant-women\/","title":{"rendered":"The 11 Most Important Vitamins, Minerals, And Nutrients Pregnant Women Need"},"content":{"rendered":"

Trying to conceive or already in the midst of pregnancy? Then nutrition is something you should take seriously. After all, a baby gets all the essential nutrients from their mother. What\u2019s more, increasing the intake of protein, vitamins, and minerals is vital not only to meet the nutritional demands of pregnancy, but also to ensure the baby grows and develops normally. Below, we\u2019ve rounded up 11 of the most important nutrients and <\/span>vitamins for pregnant women<\/span>, along with the best food sources for each one.\u00a0<\/span><\/p>\n

The Most Important Nutrients And <\/span>Vitamins For Pregnant Women<\/span>\u00a0<\/span><\/h2>\n

Energy<\/span><\/h3>\n
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Credit: <\/span><\/i>alleksana<\/span><\/i><\/a> via <\/span><\/i>Pexels<\/span><\/i><\/a><\/figcaption><\/figure>\n

Why it\u2019s needed: <\/b>Especially important during the second and third trimester, as well as for <\/span>lactating<\/span><\/a> mothers, extra energy is needed to sustain proper weight gain throughout the course of pregnancy. It\u2019s also needed to increase basal metabolic rate (BMR), since this cannot be compensated for by reducing daily energy expenditure.\u00a0<\/span><\/p>\n

Best food sources: <\/b>Grains such as <\/span>rice<\/span><\/a> and <\/span>bread<\/span><\/a>. However, <\/span>wholegrain<\/span><\/a> is always recommended since it has a higher fibre content. Meet your daily energy and nutritional needs by consuming these foods that give you your required calories. Avoid \u2018empty\u2019 calories like refined sugar and carbs.\u00a0<\/span><\/p>\n

Protein<\/span><\/h3>\n

Why it\u2019s needed: <\/b>Protein is important for the healthy growth and development of your baby. After all, protein is what our bodies need for the proper growth of muscles, bones, body tissues, skin, hair, and more.\u00a0<\/span><\/p>\n

Best food sources: <\/b>Get your source of protein from lean <\/span>meat<\/span><\/a>, <\/span>chicken<\/span><\/a>, <\/span>eggs<\/span><\/a>, milk, cooked fish, and <\/span>seafood<\/span><\/a>. If you\u2019re vegetarian, legumes like dhal, lentils, beans, and <\/span>soy products<\/span><\/a> like <\/span>tempeh<\/span><\/i><\/a> and <\/span>tofu<\/span><\/a> are good choices.\u00a0<\/span><\/p>\n

Folate<\/span><\/h3>\n

Why it\u2019s needed: <\/b>Folate is a B-vitamin variant that\u2019s crucial for proper cellular function. You can also get a doctor\u2019s prescription for <\/span>folic acid supplements<\/span><\/a> when you\u2019re trying to conceive and during the first trimester. This would prevent deficiency, thus lowering your baby\u2019s risk of spinal cord defects.\u00a0<\/span><\/p>\n

Best food sources: <\/b>Fruits<\/span><\/a> and <\/span>vegetables<\/span><\/a>.<\/span> From leafy greens like <\/span>bok choy<\/span><\/a>, to <\/span>asparagus<\/span><\/a>, <\/span>lady\u2019s fingers<\/span><\/a>, lentils, legumes, and fortified grain products. Fruits high in folate include <\/span>orange<\/span><\/a> (or fresh OJ), <\/span>papaya<\/span><\/a>, and <\/span>banana<\/span><\/a>, among others.<\/span><\/p>\n

Iron<\/span><\/h3>\n

Why it\u2019s needed: <\/b>Iron is a mineral that helps maintain red blood cell count in order to provide sufficient oxygen in the body. When you\u2019re pregnant, you\u2019ll need even more so that your baby has enough oxygen too. Iron also helps maintain healthy cells, <\/span>skin<\/span><\/a>, <\/span>hair<\/span><\/a>, and <\/span>nails<\/span><\/a>.\u00a0<\/span><\/p>\n

Best food sources: <\/b>Lean meat, poultry, eggs, and some seafood are good sources of iron. Other iron-rich foods include <\/span>chickpeas<\/span><\/a>, liver, <\/span>bitter gourd<\/span><\/a>, dried soya bean curd, as well as leafy greens like <\/span>spinach<\/span><\/a> and <\/span>kangkung<\/span><\/i><\/a>.\u00a0<\/span><\/p>\n

Calcium<\/span><\/h3>\n
\"milk,
Credit: <\/span><\/i>Charlotte May<\/span><\/i><\/a> via <\/span><\/i>Pexels<\/span><\/i><\/a><\/figcaption><\/figure>\n

Why it\u2019s needed: <\/b>Calcium is a mineral that\u2019s vital for healthy bones, teeth, heart, and muscles. Consuming calcium will help your baby build new bones while ensuring existing bones are strong and healthy. Besides that, it helps maintain muscle function and a proper heart rhythm.\u00a0<\/span><\/p>\n

Best food sources: <\/b>Milk<\/span><\/a> and dairy products contain lots of calcium. That said, you can also get calcium from other foods like bean and bean products (think <\/span>dhal<\/span><\/a>, <\/span>tempeh<\/span><\/i>, tofu), vegetables (such as spinach and <\/span>kailan<\/span><\/i>), and calcium-fortified products (like <\/span>yoghurt<\/span><\/a> and <\/span>cheese<\/span><\/a>).\u00a0<\/span><\/p>\n

Iodine<\/span><\/h3>\n

Why it\u2019s needed: <\/b>Iodine is a mineral that helps keep the thyroid\u2014which controls the body\u2019s metabolism\u2014functioning normally. Besides that, It also secretes hormones that help develop your baby\u2019s nervous system.\u00a0<\/span><\/p>\n

Best food sources: <\/b>Good sources of iodine include seafood like <\/span>mussels<\/span><\/a>, <\/span>cockles<\/span><\/a>, and marine fish. Also on the iodine-rich list are <\/span>seaweed<\/span><\/a>, eggs, meat, as well as dairy products and <\/span>cereal<\/span><\/a> grains. What to avoid: Raw seafood (due to contamination risks) and fish with high mercury levels, such as swordfish, tilefish, king mackerel, and shark.<\/span><\/p>\n

Zinc<\/span><\/h3>\n

Why it\u2019s needed: <\/b>Zinc is a mineral that helps the immune system ward off bacteria and viruses. It\u2019s also essential for the body to grow and develop, which is why it\u2019s handy for the baby during pregnancy. Plus, consuming enough zinc will help heal wounds faster and is associated with being able to use your sense of taste and smell properly.\u00a0\u00a0<\/span><\/p>\n

Best food sources: <\/b>Foods that are high in zinc include red meat like <\/span>beef<\/span><\/a>, fish, shellfish like <\/span>oysters<\/span><\/a> and <\/span>crab<\/span><\/a>, legumes, whole grains, as well as <\/span>nuts and seeds<\/span><\/a>.\u00a0<\/span><\/p>\n

Vitamin A<\/span><\/h3>\n
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Credit: <\/span><\/i>Karolina Grabowska<\/span><\/i><\/a> via <\/span><\/i>Pexels<\/span><\/i><\/a><\/figcaption><\/figure>\n

Why it\u2019s needed: <\/b>Vitamin<\/span> A is vital <\/span>for pregnant women<\/span> as it helps with the proper functioning of vision, as well as immune and reproductive systems. Besides these organs, vitamin A also helps the heart, lungs, and kidneys function well.\u00a0<\/span><\/p>\n

Best food sources: <\/b>Foods rich in vitamin A include milk, eggs, fruits that are yellow or red in colour (such as <\/span>apricot<\/span><\/a>, <\/span>mango<\/span><\/a>, and cantaloupe). For vegetables, opt for <\/span>carrots<\/span><\/a>, spinach, and <\/span>broccoli<\/span><\/a>.\u00a0<\/span><\/p>\n

Vitamin B1<\/span><\/h3>\n

Why it\u2019s needed: <\/b>Vitamin B1, aka thiamin, is a component that\u2019s used in many bodily functions. This includes the nervous system, muscle function, digestion, as well as carbohydrate metabolism as it converts carbs to energy. A lack of <\/span>vitamin<\/span> B1 <\/span>for pregnant women<\/span> can lead to complications of the nervous system, brain, heart, muscles, stomach, and intestines.<\/span><\/p>\n

Best food sources: <\/b>Thiamin-rich foods include lean pork, beef, whole grains, nuts, legumes, and fortified products like bread and biscuits. Also reach for fruits and vegetables like <\/span>cauliflower<\/span><\/a>, liver, eggs, <\/span>potatoes<\/span><\/a>, oranges, asparagus, and kale.\u00a0<\/span><\/p>\n

Vitamin B2<\/span><\/h3>\n

Why it\u2019s needed: <\/b>Vitamin B2, aka riboflavin, aids the body with red blood cell production as well as our skin\u2019s development and function, including the digestive tract\u2019s lining. It does so by breaking down and releasing energy from protein.\u00a0<\/span><\/p>\n

Best food sources: <\/b>Legumes like chickpeas and soybeans are examples of foods that are rich in vitamin B2. Meat (including organ parts like kidneys and liver), eggs, milk, and beef extract are also good sources of riboflavin.\u00a0<\/span><\/p>\n

Vitamin B3<\/span><\/h3>\n

Why it\u2019s needed: <\/b>Vitamin B3, aka niacin\/niacinamide, is crucial for our metabolism. It helps the body metabolise carbs, protein, and fats to keep the nervous system, digestive system, and skin healthy.\u00a0<\/span><\/p>\n

Best food sources: <\/b>Pregnant women<\/span> should opt <\/span>for vitamin<\/span> B3 in meats like beef and pork as well as anchovies and red fish like tuna and <\/span>salmon<\/span><\/a>. Peanuts, whole grains, and wholemeal wheat flour are good sources of niacin too.\u00a0<\/span><\/p>\n

Get <\/span>Vitamins For Pregnant Women <\/span>Through Healthy Eating Habits<\/span><\/h2>\n
\"salmon
Credit:<\/span><\/i> Caroline Attwood<\/span><\/i><\/a> via <\/span><\/i>Unsplash<\/span><\/i><\/a><\/figcaption><\/figure>\n

Ideally, prenatal supplements (even with a doctor\u2019s prescription) should never replace a healthy diet. Moreover, an overdose of supplements could harm both mother and baby. Hence, follow these recommended eating habits to ensure you\u2019re getting the right nutrition.<\/span><\/p>\n