Nutrition - important vitamins for pregnant women

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Nutrition - important vitamins for pregnant women
Nutrition - important vitamins for pregnant women

If we are what we eat, baby is born according to what we eat! Many vitamins are essential for a smooth pregnancy.


Our friends, the vitamins

Our body must continually use vitamins in order to properly fuel, knowing that some of them are fat-soluble and others water-soluble. These cannot be stored in our body, being eliminated daily through urine. It is therefore important to eat a variety of foods to prevent potential deficiencies.

Let's start with vitamin A first (retinol, carotenes). The latter contributes to fertility and is also involved in sexual development. It also plays a role in the formation of bones and teeth, in the conversion of cholesterol into male and female sex hormones and in the functioning of the pituitary gland. It helps in tissue development and is very important for strengthening the immune system, developing teeth and vision.

B vitamins working synergistically with each other help prevent cleft palate formation. They also help to increase female and male fertility,improve immunity and play a role in reducing the risk of eclampsia.

Regarding vitamin B3 (niacin), it plays a major role in the synthesis of sex hormones, and is necessary for the formation and maintenance of skin, tongue and body tissues. digestive tract.

Pantothenic acid (vitamin B5) is necessary for the synthesis of cholesterol, steroid hormones and sex hormones.

The famous folic acid (vitamin B9) is crucial to the formation of the neural tube during pregnancy, promotes milk production and participates in the formation of nucleic acids.

Finally, in the family of B vitamins, vitamin B12, also known as cobalamin, participates in the formation of myelin and red blood cells.

Ascorbic acid (vitamin C) is used in the following situations:

  • Converts folic acid into its active form;
  • Reduces the formation of antibodies in the mother's blood related to rhesus factor;
  • Improves sperm count and motility;
  • He alth of the placenta thanks to the increase in cellular exchanges;
  • Contributes to the formation of red blood cells and solidifies blood vessels;
  • Is involved in the maintenance of he althy adrenal glands and ovaries and epithelial cells.

Vitamin D (calciferol) becomes a form of nerve growth factor, system stabilitynerve and heart and especially helps in the absorption of calcium.

Tocopherol (vitamin E) is also known as the anti-sterility, pro-fertility vitamin. It reduces the risk of anemia, prematurity and miscarriage, as well as the risk of postpartum bleeding (trenches, hemorrhages) and the incidence of jaundice in newborns. It also serves to strengthen the membrane (the famous bag of waters), improves the cell quality of the baby's kidneys, reduces the risk of diabetes in the future mother and prevents the formation of varicose veins.

Last but not least vitamin K (philiquinone) has the main role of blood clotting. As a result, it therefore helps to prevent miscarriages and hypertension.

Numbers and letters

Here is now a summary table showing you the foods on which to bet to meet your nutritional needs per vitamin, as well as the recommended female dosage according to your current condition (regularly, pregnant, breastfeeding).

Nutrients Food Female dosage (normal, pregnancy, breastfeeding)

Vitamin A

Veal liver, carrots, butter, spinach, cabbage, eggs, cheeses, watercress, lettuce, fresh apricots, parsley, green vegetables, mangoes, melons, peppers, parsnips, sweet potatoes, cantaloupes, herring, oysters, pumpkin, oily fish (mackerel, salmon, tuna), dairy products

Female: 2333 IU / 700mg

Pregnant woman: 770mg

Nursing woman: 1330 mg

B1 Pork, egg, wholemeal pasta, peas, liver, tuna, salmon, dried fruit, kidney, nuts

Female: 1.1mg

Pregnant or breastfeeding women: 1.4 mg

B2 Liver, cheeses, egg, chocolate, dried fruits, meats, mushrooms, milk, yogurt, asparagus, enriched and whole grain cereals, chicken, organ meats, nuts, fish

Female: 1.1mg

Pregnant woman: 1.4 mg

Nursing woman: 1.6 mg


Peanuts, tuna, sardines, meats, fish, mushrooms, wholemeal bread, cheeses, green vegetables, chicken, pork, wheat germ, turkey, cod, lamb, whole grain cereals, beef liver, potato, foods high in tryptophan

Female: 14mg

Pregnant woman: 18 mg

Nursing woman: 17 mg

B5 Egg, meats, bread, chocolate, potato, liver, kidney, peanut, mushroom, milk, sesame seeds, pecans, avocado, whole grain cereals, wheat germ, legumes

Female: 5mg

Pregnant woman: 6 mg

Nursing woman: 7 mg

B6 Liver, potato, banana, carrot, kidney, beans, lentils, legumes, nuts, avocado, meats, fish, wheat germ, bran, cod, turkey, cerealswhole grains, mushroom, leafy greens

Woman 19-50: 1.3 mg

Woman 50 and over: 1.5 mg

Pregnant woman: 1.9 mg

Nursing woman: 2 mg

B8 Liver, egg yolk, chickpeas, kidney beans, nuts, seeds, cauliflower, brewer's yeast, wholemeal bread, brown rice, organ meats, mushrooms, dairy products, meats

Woman: 30 ug

Pregnant woman: 30 ug

Nursing woman: 35 ug

B9 Liver, Watercress, Collard Greens, Brussels Sprouts, Lentils, Bean Sprouts, Spinach, Asparagus, Egg, Strawberry, Enriched Cereals, Dried Beans, Peanuts, Broccoli, Lettuce, Beets, Avocado, Sesame Seeds, leafy green vegetables, legumes.

Woman: 400 ug

Pregnant woman: 600 ug

Nursing woman: 500 ug

B12 Veal liver, oyster, mussel, oily fish, kidney, rabbit, cheese, poultry liver, meat, pork, duck, pheasant, egg, cod, dairy products

Female: 2.4 ug

Pregnant woman: 2.6 ug

Nursing woman: 2.8 ug

Vitamin C Kiwi, Orange, Chilli, Raw Bell Pepper, Broccoli, Strawberry, Citrus, Watercress, Mango, Raw Greens, Melons, Cauliflower, Raspberry, Cantaloupe, Cabbage, Papaya, Guava, Blackcurrant, Pineapple, Asparagus, alfalfa, tomato, potato

Female: 75mg

Pregnant woman: 85 mg

Nursing woman: 120 mg

Vitamin D Salmon, herring, sardines, egg yolks, oysters, veal liver, fatty cheeses, butter, mackerel, cod liver oil, margarine, milk, fortified dairy products

Female 18-70: 15 ug

Female 70+: 20 ug

Pregnant or breastfeeding women: 15 ug

Vitamin E Vegetable oils, egg, asparagus, spinach, collard greens, herring, shrimp, greens, mango, peach, lettuce, parsley, wheat germ oil, whole grain cereals, nuts, salmon

Female: 15mg

Pregnant woman: 15 mg

Nursing woman: 19 mg

Vitamin K Fish, Liver, Cabbage, Spinach, Lettuce, Kale, Brussels Sprouts, Parsley, Soybean Oil, Sorrel, Broccoli, Egg Yolk, Kelp, Greens, Watercress, Dairy Products, Meats

Woman: 90 ug

Pregnant or breastfeeding woman: 90 ug


In conclusion, if you have only one thing to remember from this article, during pregnancy you just have to eat twice as much and not twice as much, and above all, to have a varied diet. Your needs, in terms of vitamins and minerals (we will talk about them in a future article!), will thus be met, and so will those of your unborn child.


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