Pregnancy requires an intensive care of the body. Why intensive? Because a pregnant woman’s body works overtime to keep the baby inside safe and heal
Pregnancy requires an intensive care of the body. Why intensive? Because a pregnant woman’s body works overtime to keep the baby inside safe and healthy. However, these points are moot if we don’t fuel the body with a healthy diet and the right vitamins.
Prenatal vitamins are made for pregnant people as they need more nutrients that before they were pregnant. A baby eats up most of the nutrients a preggo mom gets from food, so vitamins is a must. Below is a list of vitamins a pregnant woman needs.
1. FOLIC ACID
Added health benefit: Prevents Anemia
Folic Acid is needed in the body for the baby’s growth and development. It also helps avoid brain and spine defects on your baby called neural tube defects. Folic acid is important to non-pregnant women too because it helps regenerate red blood cells and prevent folate-defeciency anemia.
FOOD WITH FOLIC ACID: green leafy vegetables, nuts, beans, broccoli, orange juice and foods ‘fortified’ with folic acid.
SUGGESTION FOR FOLIC ACID: Watsons Generics Folic Acid + B-12, available at Watsons branches nationwide.
Added health benefit: Weight Management
Calcium is important for your baby’s bone, teeth, heart, muscles and nerves development. If a calcium is low, chances are your body will extract calcium from your bones and teeth making them brittle. It also avoids osteoporosis, especially for women who are prone to it than men. Calcium also prevents colon cancer, keeps a healthy weight and regulates muscle contractions.
FOOD WITH CALCIUM: Milk, Cheese, Yogurt, Kale, Broccoli and food with calcium in them.
SUGGESTION FOR CALCIUM: Nutrilite Cal Mag D, Php1,255 for a bottle of 250 tablets, available at Amway Philippines.
3. OMEGA 3
Added Health Benefit: Reduce risk of premature birth
Omega 3 can prevent heart disease and stroke by lowering triglyceride levels in the body. Ironically, this heart healthy vitamin can also improve depression. It can also lower inflammation and relive joint pains. Omega 3 can also improve your baby’s brain development.
FOOD WITH OMEGA 3: Mackerel, Salmon, Oysters, Sardines, Flax seeds, Walnuts, Soybeans, and Anchovies
SUGGESTION FOR OMEGA 3: VPharma Atlantic Delights Salmon Omega-3 chewable capsules, Php2,200 for 30 capsules of 500 mg each, available at The Parenting Emporium
(regular bowel movement)
Added Health Benefit: Controls blood sugar levels
Fiber is very important to pregnant women especially if they have a family history of diabetes. Gestational Diabetes is pretty common, and fiber can help prevent that by lowering blood sugar. It can also help against constipation, prevents colorectal cancer and reduce risk of heart disease.
FOOD WITH FIBER: whole grain cereals, granola bars, avocado, chickpeas, oats, almonds, and sweet potatoes
SUGGESTION FOR FIBER: Santé Barley Pure capsules, Php2,470 per bottle of 180 capsules of 500 mg each, available through Santé independent distributors.
5. B VITAMINS
Added Health Benefit: improves metabolism
B vitamin complex is important for pregnant women to give them energy and strength throughout their day. They help boost your natural energy so that you can keep on doing your daily task even though your body is working full time for your baby. Cobalamin (B12) helps your metabolism, niacin (B3) lowers cholesterol levels, and thiamin (B1) prevents complications of the nervous system.
FOOD WITH B VITAMINS: Peas, oats salmon, leafy greens, eggs, milk, beef, legumes, and sunflower seeds
SUGGESTION FOR B VITAMINS: GNC Women’s Ultra Mega tablets, Php2,300 for 90 tablets, available at GNC branches
6. COENZYME Q10 (CoQ10)
(protect from free radicals)
Added Health Benefit: Improves fertility
CoQ10 is responsible for generating energy in all our cells in the body but if you’re trying to get pregnant, it improves the quality of egg cells which improves chances of fertility. It is also an antioxidant, protects our reproductive organs free from radicals and prevents chronic diseases.
FOOD WITH COENZYME: organ meats (heart, liver, kidney), broccoli, soybeans, peanuts, spinach, cauliflower, trout and strawberries.
SUGGESTED FOR COENZYME: GNC CoQ-10 softgels, available at GNC branches