EVERYTHING ABOUT VITAMIN USE IN PREGNANCY
All about the use of vitamins in pregnancy
Folic acid, iron, vitamin D her Everything you wonder about vitamins and minerals that you shouldn't be deprived of during pregnancy.
Why is vitamin intake important during pregnancy?
Every healthy person needs to be fed to get enough vitamins and minerals. Whether or not you get enough vitamins during pregnancy becomes even more important, because the baby that grows with you now needs vitamins in order to continue its development in a healthy way.
Specialist Dietician Güneş Aksüs, during pregnancy, protein, carbohydrates, fat, vitamins and minerals are important not only for healthy growth of the baby, but also for the expectant mother to spend a healthy and comfortable pregnancy, he says. He also points out that adequate and balanced nutrition during pregnancy is important for the mother to feel really good and strong after birth.
When should you start using vitamin supplements during pregnancy?
If possible, start taking vitamins (folic acid) 3 months before starting conception. The egg begins to ripen approximately 3 months before its release; it is critical to have the necessary nutrients in the early stages.
Nerve tract defects occur within the first 4-6 weeks of pregnancy. If you think you are pregnant and do not receive supplements, do not wait for your first doctor's appointment for a prescription; because you can miss the crucial developmental phase. Start taking 600 micrograms of folic acid supplements immediately.
Which vitamins and minerals are important in pregnancy?
According to important research, the most important nutrients are folic acid, iron and calcium. Folic acid prevents nervous system defects; iron is important in delivering oxygen to the baby and preventing maternal anemia; calcium helps the baby's bone development and prevents bone loss in the mother.
Dietitian Güneş Aksüs lists vitamins and minerals that are particularly important in pregnancy:
Vitamin A: Provides healthy growth of cells and tissues in the body. It protects the body against infections. It is especially important in eye health. Fish and eggs contain high amounts of vitamin A in red, yellow and green vegetables.
Vitamin D: Bone and dental health is very important for the immune system. We know that postpartum depression is more common in vitamin D deficiency in recent years, and we know that it is important to give vitamin D supplementation to the mother (if there is a deficiency) in the prevention of postpartum fatigue and weakness. I give importance to this issue with the obstetricians I work with. We are looking at vitamin D in the pregnancies we follow. Vitamin D, most commonly found in fish, eggs and dairy products, can be absorbed when the sun comes into contact with our skin. Be sure to sunbathe every day for 10-15 minutes.
B Vitamins: Although enough vitamin B is taken every day in cereal group areas, folic acid supplementation starts from pre-pregnancy period. Folic acid is one of the most important vitamins in pregnancy. Since it prevents the neural tube defect in the baby, it starts to be used when pregnancy is considered or from the first months of pregnancy.
Vitamin C: It is important for the immune system because it increases the absorption of other vitamins and iron. It is found in high amounts in foods such as pepper, parsley, tomato, orange, tangerine and lemon.
Iron: Blood volume increases by 50 percent during pregnancy. Therefore, the need for iron increases. Hemoglobin is necessary for the developing baby to carry oxygen in the body. Low-fat red meat, eggs, legumes, cereals (iron-enriched) you can get iron.
Iron deficiency in pregnancy
Calcium: For both mother and baby, it is very important to get enough calcium for bone health, growth and development. In other words, enough milk, yogurt, buttermilk and cheese to consume and even to get calcium support from legumes and greens would be very useful.
Magnesium: It should not be taken regularly, but if your cramps have increased in recent months, you may need to supplement magnesium.
Omega -3: Recent studies have shown that pure Omega-3, especially used in the last 3 months of pregnancy, increases the baby's IQ. Don't jump. Since you cannot eat fish every day, you should take Omega-3 during this period and during the breastfeeding process.
Are all prenatal vitamin supplements the same?
No. There are many different formulations available, each containing different concentrations of nutrients. Some have a little bit of everything; some contain a small amount of nutrients. If you have a particular health condition, your doctor may recommend supplements that contain the nutrients you need.
What should I do if I vomit because of morning sickness?
Take vitamin immediately before bedtime; so you can sleep during nausea.
Do I need to take anything else in addition to prenatal vitamins?
If you do not have enough prenatal supplements, you can take calcium supplements. Mostly the mixes on the market do not have enough calcium; Because excess calcium makes multivitamin unstable. Pregnant women need 1000 milligrams of calcium per day; many vitamin supplements contain only 150-250 g of calcium.
However, many pregnant women do not take the recommended daily 600 iu vitamin D. But most prenatal vitamin formulations contain 400 iu of vitamin D; this number is sufficient with a healthy diet. Pregnant women are also advised to take 200 mg of DHA per day. DHA, found in fish and some plants, is an omega-3 fatty acid essential for fetal brain and eye development. Many prenatal vitamins contain DHA; but you can also use fish oil capsules - their structure is free of mercury.
I'm a vegetarian. Should I use any supplement vitamins?
Since vegetarians do not consume animal products, they need Omega-3 fatty acids such as vitamin B12, zinc, iron and DHA. You can use supplements that contain vitamins and DHA, not fish, algae-induced (such as Spirulina).
Prenatal choices
Before choosing a prenatal vitamin / mineral supplement without a prescription, you should ask your doctor for approval; because pills containing certain herbs may cause distress, and pills that contain too much of a particular substance - such as vitamin A - can seriously affect the development of the fetus.
How should you eat to get enough vitamins during pregnancy?
Expert Dietitian Güneş Aksüs explains the main rules of healthy nutrition during pregnancy:
Don't forget to eat pasta from bread / bulgur / whole wheat flour at every meal.
Consume 3-4 fresh fruits a day.
At each meal, try to eat fresh vegetables (salad or cold cuts and season) and a vegetable dish with cooked olive oil.
Take some protein at each meal. (There may be eggs, cheese and yogurt for meals at breakfast. The amount of this protein may vary each month.
Eat useful oils such as olives, olive oil, walnuts, hazelnuts and almonds every day. (Ask your dietician about their amounts.)
Be sure to consume 2-3 glasses of milk-yogurt per day.
Consume fish 3 times a week and red meat and legumes on other days.
Pay attention to salt consumption.
Drink 2-2.5 liters of water per day. (This amount may increase every month. During the breastfeeding period you will surely need it.)
Instead of preservatives, additives, sweeteners; Take advantage of natural, home-made, seasonal foods.
Güneş Aksüs also states that pregnant women who take care of a healthy diet may not need to take additional vitamin supplements. However, you cannot eat enough regularly every day, you live in big cities like Istanbul, you cannot reach fresh vegetables and fruits, you live in dirty air, you cannot eat regularly and well enough due to nausea, vomiting or other stress; your doctor will recommend additional vitamins to you. Aksus also points out that not all individuals need the same vitamins and warns that vitamins A and D should not be taken more than necessary.
8AXX
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