Vitamins during pregnancy

Your doctor may prescribe special prenatal vitamins for you. Prenatal vitamins are similar to multivitamins, except that they contain increased quantities of folic acid and iron.

Natural sources of vitamins
Foods to avoid

Prenatal vitamins will provide you with the Recommended Daily Amounts of all the vitamins and minerals you will need during your pregnancy. But do not feel that taking a prenatal vitamin is an excuse for not following a healthy and nutritious diet.

Natural sources of vitamins

A healthy diet is more than having vitamins and minerals. It is also important to eat fiber, reduce your fat intake and eat plenty of starchy carbohydrates for energy. You should be aware that vitamins such as Vitamin B and Vitamin C are not stored by the body. Because of this it is important that you eat plenty of foods containing these vitamins so that your body can extract the nutrients it needs. Vitamins are essential for the development of your fetus and also fortify your immune system, increase blood production and benefit the nervous system.

Natural sources of vitamins

Vitamin

Natural Sources

Vitamin A

dairy products, eggs, oily fish, yellow, orange and green vegetables, liver

Vitamin B

whole grains, brewer's yeast, nuts, legumes, green leafy vegetables, pork

Vitamin B2

whole grains, green vegetables, eggs

Vitamin B3

whole grains, brewer's yeast, oily fish, eggs, milk

Vitamin B5

eggs, legumes, nuts, whole grains, avocados

Vitamin B6

whole grains, brewer's yeast, potatoes, mushrooms, extra lean meat

Vitamin B12

eggs, meat, oysters, milk

Vitamin C

citrus fruits, strawberries, sweet peppers

Vitamin D

fortified milk, oily fish, margarine, egg yolks, sunlight

Vitamin E

vegetable oils, wheat germ, nuts, sunflower seeds

Foods to avoid

Beware of eating too much liver, a prime source of Vitamin A, during your pregnancy, which can cause problems with fetal development. The bacteria, Listeriosis, which can result in miscarriage or stillbirth, can be found in soft cheese, unpasteurized milk, prepared coleslaw and patés.

Toxoplasmosis, a disease, which can cause fetal brain damage and blindness, is often found in raw or undercooked meats. Be sure to cook food thoroughly during your pregnancy.

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Diet & Nutrition

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