Here is some information on the importnant vitamins needed during pregnancy. This also includes daily needs and where they are found.
Vitamin A – 1 mg
For growth, healthy eyes, healthy skin and to fight infection.
Found: Carrots, peppers, melon, liver, fish liver oil, watercress, apricots, dairy produce, green leafy vegetables.
Thiamin (Vitamin H) – 1 mg
For metabolising carbohydrates, alcohol and some proteins.
Found: Yeast extracts, pulses, nuts, rice, bran, flour, whole wheat, wheat germ, sunflower seeds, meat.
Riboflavin (Vitamin B2) – 1.5 mg
For metabolism of protein, fat and carbohydrate. For healthy tissues.
Found: Liver, kidney, milk, yoghurt, cheese, yeast extract, eggs, wheat, mushrooms.
Niacin (Vitamin B3) – 15-20 mg
For energy production. For healthy skin.
Found: Liver, kidney, meat, fish, yeast, peanuts, bran, pulses, whole wheat, coffee.
Pantothenic Acid (Vitamin B5) – 5 mg
For Production of energy. Formation of antibodies. For a healthy nervous system.
Found: Widely distributed in all foods.
Pyridoxine (Vitamin B6) – 3 mg
For protein metabolism. Production of red blood cells.
Found: Liver, wholegrain, meat, fish, nuts, bananas, avocados, potatoes, beans
Cobalamin (Vitamin B12) – 3 mcg
For Cell division. Red blood cell production. For healthy nervous system.
Found: Liver, kidney, eggs, cheese, milk, yeast extract, yoghurt, fish, meat.
Folic Acid – 200 mcg
For protein synthesis. Formation of blood. Metabolism of DNA and transmission of genetic code.
Found: Liver, kidney, dark green leafy vegetables, yeast, nuts, bran, oranges, eggs and some fish.
Vitamin C – 30-60 mcg
For healthy skin, teeth, bones and tissues. Aids iron absorption. For fighting disease and for a healthy immune system.
Found: Citrus fruits, dark green leafy vegetables, potatoes, blackcurrants, strawberries, rosehip syrup.
Vitamin D – 3 mcg
For absorption of calcium and phosphate.
Found: Fish liver oil, oily fish, eggs, milk, margarine, liver.
Vitamin E – 10 mg
As an antioxidant to protect substances in the body from breaking down.
Found: vegetable oils, eggs, wheat germ, nuts, wholemeal cereals, broccoli, avocados.
Vitamin K – 100 mcg
For healthy clotting of blood
Found: Liver, dark leafy green vegetables.
Please note: It is important to avoid liver and liver products during pre-pregnancy care and pregnancy. Please consult a doctor for more advice.
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