How to avoid vitamin deficiencies in pregnancy?
Diet and healthPregnancy and childbirth
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How to avoid vitamin deficiencies in pregnancy?

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A healthy and balanced diet is very important, and it plays an especially important role in pregnant women. After all, then you care not only for your health, but also for the little one. So what to eat and what supplements to use to avoid vitamin and mineral deficiencies during pregnancy?

Pregnancy is a special time when many changes occur in your body. This is the moment when you should take special care of yourself. That is why a healthy and balanced diet is so important to avoid vitamin and mineral deficiencies. What products should be included in your diet during pregnancy?

What should you eat to avoid vitamin and mineral deficiencies?

There are several vitamins that are particularly important for pregnant women. One of them is vitamin D3, which participates in the proper construction of bones and teeth. It is extremely important for both mother and child, because its deficiencies can cause bone growth disorders, delayed physical development, and also promote the occurrence of gestational diabetes. In order to ensure its proper amount, it is worth including in your diet products such as milk, eggs, vegetable oils, fatty fish, butter, nuts and sunflower seeds.

Another important vitamin during pregnancy is vitamin C. You can find it in strawberries, broccoli, green beans, tomatoes and citrus fruits, among others. Vitamin C deficiency during pregnancy can cause Barlow’s syndrome in newborns, which is associated with heart problems. In addition, this vitamin is responsible for the proper functioning of the immune system and also participates in the synthesis of adrenal hormones

Vitamin E, which strengthens the immune system and contributes to the proper functioning of the vessels, is also important during pregnancy. Keeping vitamin E at the right level reduces the risk of pregnancy poisoning. A newborn baby receives vitamin E mainly through breast milk. To ensure an adequate supply, cereals, vegetable oils, spinach and nuts should be consumed.

In addition to vitamins, minerals play a special role. Iron is extremely important; deficiencies in the diet of pregnant women lead to anaemia, low birth weight, increase the risk of premature birth and may result in delayed development and impaired cognitive functions of the newborn child. To avoid this, include foods such as fish, beans, spinach, broccoli and lentils in your diet.

An equally important mineral is calcium, which is responsible for normal bone structure. Foods rich in this element include milk and dairy products, nuts, cereals, legumes, spinach and broccoli. Calcium deficiency increases the risk of malformations in the newborn.

Folic acid is also a very important element which has a great influence on the development of the baby. However, in order for it to fulfill its task, it is necessary to take care of its correct level even before pregnancy. It is recommended that you take folic acid supplements as early as 3 months before your planned pregnancy. This additional supplementation before the planned pregnancy and during the first months of pregnancy reduces the risk of spina bifida and brain defects by up to 70 percent. Additionally, it will help avoid cleft lip, cleft palate and some heart defects. You can find quality supplements for moms-to-be at Additionally, you should include spinach, broccoli, beets, cauliflower, peas, beans, baked goods, brown rice, bananas and nuts in your diet.


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