Vitamins play a crucial role in your health and over all well being. Out of all vitamins, B vitamins have a major contribution during pregnancy.
There is nothing as good as maintaining a well-balanced diet to keep you healthy especially when you are pregnant. Foods that rich are rich in 8 B vitamins play a crucial role in supporting a healthy pregnancy. All these vitamins not only keep your body strong while the baby is growing inside you but also provide you enough energy during pregnancy by changing food into energy. This natural energy lift will benefit you the most during first and third trimesters.
Know how B vitamins are beneficial for you and your growing baby
Vitamin B-1 plays crucial role in the brain development of the baby. Pregnant women need about 1.4 milligrams of vitamin B-1 on regular basis. Some of the best natural sources of vitamin B-1 include yeast, pork, peas, whole grain pastas and some dairy products.
Vitamin B-2 : Riboflavin
Your body cannot store this vitamin, as it is water-soluble. You will have to replace it through your diet or prenatal vitamins. This vitamin is essential to keep your eyes healthy and skin glowing and refreshed. Pregnant women are supposed to consume 1.4 milligrams of vitamin B-2 regularly. Sources of vitamin B-2 include chicken, fish, yoghurt, cornflakes, turkey and eggs.
Vitamin B-3: Niacin
Niacin is considered to be good for digestion. Besides, it eases nausea and help get rid of migraines. Pregnant women are recommended to take 18 milligrams regularly. Sources of niacin include tuna, chicken, turkey and mushrooms.
Vitamin B-5: Pantothenic Acid
Vitamin B-5 is known to create hormones and provide relief from irritating painful leg cramps. Pregnant women should eat 6 milligrams of vitamin B-5 regularly. Sources of vitamin include brown rice, broccoli, cashew nuts, peanut butter and dairy products such as milk.
Vitamin B-6: Pyridoxine
Vitamin B-6 is crucial for development of brain and nervous system of the baby throughout the pregnancy. It also plays an important role in the production of two most important neurotransmitters called norepinephrine and serotonin. In addition, also provide relief from the side effects of nausea and vomiting. Sources of vitamin B-6 include whole grains cereals, bananas, papayas and beans. Pregnant women are recommended to take 25 to 50 mg of this vitamin three times a day.
Vitamin B-7: Biotin
Pregnant women are recommended to take a daily adequate intake of 30 mcg of vitamin B-7 during pregnancy. Source of Vitamin B-7-rich include oats, mushrooms, Swiss chard, and milk.
Vitamin B-9: Folic Acid
This is one of the most important B vitamin that every pregnant woman must include in her diet. A daily intake of 400 micrograms of folic acid must be taken during pregnancy to reduce the baby’s risk of developing birth defects including spina bifida and other neural tube defects. Besides, folic acid plays vital role in the production of red blood cells. Sources of vitamin B-9 include oranges, grapefruits, green leafy vegetables and asparagus.
Vitamin B-12: Cobalamin
B-12 helps is good for your nervous system. Pregnant women should take 2.6 micrograms of vitamin B-12 everyday. It is also effective in preventing birth defects. Sources of vitamin B-12 include fish, shellfish, dairy products, eggs, beef, and pork.
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