Nutrition and pregnancy: vitamins
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Vitamins are indispensable substances for the functioning of the human body. They regulate all kinds of bodily processes and without vitamins humans would be extinct. Just like you, your baby needs vitamins too. It is therefore important to pay extra attention to your vitamin intake during pregnancy.
Folic Acid
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Folic acid is the most important vitamin during pregnancy. A folic acid deficiency can cause your baby to be born with an open spine (spina bifida). In the fourth week after conception, the spine is formed and folic acid intake is most important. Since many pregnancies are unexpected, it is recommended that folic acid supplements are taken before conception. They must be swallowed up to and including the first eight weeks of pregnancy. It is recommended to use approximately 600 micrograms of folic acid as a pregnant woman. 100-200 micrograms can be consumed in the diet. Vegetables and whole grain products in particular contain folic acid. In addition, it is desirable to use a folic acid supplement containing 400-500 micrograms of folic acid daily. After the eighth week of pregnancy, a folic acid supplement is no longer necessary, but it is still important to get enough folic acid by eating vegetables and whole grains.
Vitamin D
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Vitamin D ensures that calcium is better absorbed by our body. Calcium is an important component in our blood and must always be constant. When a calcium deficiency develops in the blood, calcium will be removed from our bones to keep the blood calcium level. This makes our bones more brittle. It is therefore important to get enough vitamin D. Vitamin D is produced in our body by walking in the sun, but it is also found in foods (margarine, low-fat margarine, baking and roasting products, meat). Pregnant women need extra vitamin D for the building of the baby's bones. The baby is not yet exposed to sunlight, so it can only take in vitamin D which comes from the mother. It is impossible to get this extra vitamin D requirement through food / sunlight. It is therefore recommended to take a vitamin D supplement with 10 mg of vitamin D daily
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45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
Vitamin B6
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Vitamin B6 is required for the construction and breakdown of amino acids. Amino acids are the building blocks of proteins. During pregnancy you need a little more vitamin B6 to produce amino acids for the growth of your baby. Vitamin B6 is mainly in protein-rich products. Because you also need more protein during pregnancy, you will also get the extra amount of vitamin B6 you need. You do not have to take supplements or take other measures.
Vitamin A
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Vitamin A is stored in our body. Too much vitamin A intake can harm your baby. If you are pregnant, it is better to avoid liver, as it is very rich in vitamin A. Products made from liver, such as liver sausage, liver cheese and pâté can be eaten in moderation. One slice of bread with this topping may be eaten, but a larger amount is not recommended.