Becoming a mother is no joke at all. Besides feeling happy, you feel cranky, tired as well as bloated. Besides craving for food, you have aversion towards certain food too.
But, it’s a no brainer that, being on a healthy diet, during pregnancy, will help the fetus (baby) to grow and reduce the risk of any complications. Subsequently, a pregnant woman’s diet should have the right amount of minerals, nutrients and most importantly vitamins, keeping her health and baby’s health in mind. As vitamins during pregnancy has array of benefits.
However, read on to find out the dangers of vitamin deficiency during pregnancy and how they can be subsided:
- Vitamin B12 Deficiency: If you’re pregnant, not having enough vitamin B12 can increase the risk of your baby developing a serious birth defect known as a neural tube defect. However, not only does the baby inside your womb gets affected, lower consumption of Vitamin B12 reduces the production of red blood cells, thereby making the would-be mothers anaemic also. Due to which, they may appear pail, weak and very tired throughout their pregnancy tenure.
Which food has Vitamin B12: So, all the would-be mothers out there! Just small quantities of Chicken, egg, milk and other dairy products (rich sources of this vitamin) on a regular basis can help in the smooth function of your nervous system and will keep your baby safe when attached to the umbilical cord. An egg-chicken sandwich with a layer of cheese paired with a large glass of milk can be a healthy and delicious breakfast, when it comes to filling up the gap.
- Vitamin C Deficiency: Vitamin C deficiency in pregnant women may lead to fetal brain damage. *2 It may also restrict the brain growth in babies by 10 to 15%. The severity of lack of Vitamin C is seen in would-be mothers too. The wounds won’t heal easy. Immunity also weakens with every passing day.
Which food has Vitamin C: Therefore, be it your lunch or dinner, when it comes to your pregnancy diet add a of bowl of salad combined with Broccoli, green vegetables and tomatoes. Punch it with some curd and spice it up some salt, “chaat masala” and red and green peppers. You can also have them baked or grilled. It will cover the loss of Vitamin C and makes your fill, thereby keeping your bones strong and overall boosts your immunity.
- Vitamin D Deficiency: Would-be mothers lacking in Vitamin D have Gestational blood pressure, a condition which is associated with the risks of stunted foetal growth, low birth rate and postnatal growth restriction.
- Which food has Vitamin D: Let the sunny side always be up when you have some eggs for breakfast with some brown bread and tuna salad. Well, fried salmon or mackerel may also be a healthy option for your lunch or dinner. They are all rich in Vitamin D and most essentially helps in reducing the risk of low birth weight, pre-eclampsia, and preterm birth.
For our vegetarian mums-to-be, a power-packed breakfast comprising of cereals, soy milk, cheese sandwich and a glass of refreshing fresh orange juice can help to bridge the gap of vitamin D deficiency
Why will you be recommended with Supplements? A would-be mother’s body undergoes several chemical reactions, which break into proteins, fats and carbohydrates. However, the quantum required for these vitamins during pregnancy may not only be fulfilled through natural food sources.
- For example, Folic acid is extremely important during pregnancy as it helps prevent birth defects in the baby. However, the required dose of folic acid may not be achieved through natural food sources, thereby your gynaecologist will ask you to consume folic supplement from the initial phases of your pregnancy.
- In case you have food aversions and therefore are unable to include certain food in your diet which are important sources of some of the vitamins required during pregnancy, then your doctor will prescribe you vitamin supplements.
Too much of anything is injurious to health so it is important to include all these superfoods in moderation in your diet.
Now that we told about the importance of certain vitamins during pregnancy and their natural sources, we will not want you to chart out your pregnancy diet immediately without have a word with your gynaecologist.
Author Bio: She is a professor of Genetics in Bangalore. She has contributed to several online research papers. However, she passionately develops contents on pregnancy, childbirth, childcare and Stem Cell Banking and benefits of stem cell banking.