A healthy diet is sufficient for all women to get their daily required vitamins and minerals. When planning to conceive, women need to ensure that their bodies are not short of essential vitamins. Prenatal vitamins before pregnancy are prescribed to fill in the gaps.
What are prenatal vitamins?
Prenatal vitamins are supplements recommended to women before they plan to get pregnant as part of their pre-pregnancy health care. They contain the recommended dose of essential vitamins and minerals needed before and during pregnancy. Prenatal vitamins in India are available over-the-counter in all pharmacies. However, it is ideal to consult a doctor before taking any prenatal vitamin. Commonly suggested are Folic Acid supplements, Calcium and Vitamin D, Vitamin C, Vitamin A, Vitamin E, B Vitamins, Iodine, Iron and Zinc. Omega-3 fatty acids supplements are prescribed along with prenatal vitamins to women whose diets are deficient in it.
Folic Acid Functions and food containing folic acid
Folic Acid is a synthetic form of ‘Folate’, which is the natural form of vitamin B9. It is found in several foods and added as a supplement to cereals. The function of Folate is to help in the formation of DNA and RNA and protein metabolism. It is needed to produce healthy red blood cells and essential during rapid growth, such as fetus development in pregnancy. Some of the foods rich in Folate are:
● Dark green leafy vegetables such as spinach, asparagus, broccoli, romaine lettuce, etc
● Peanuts
● Beans
● Sunflower seeds
● Eggs, liver
● Fortified foods and supplements.
Calcium functions and food containing calcium
Calcium is well-known for its role in healthy bones and teeth. It also plays an essential role in many reactions such as blood clotting, muscle contraction, nerve functions, enzyme and hormone functioning. Pregnancy puts a higher demand on calcium intake daily. If it is not met through the diet or supplementation, the body starts to draw it from the bones. Foods rich in calcium include:
● Dairy products, such as milk, cheese, yoghurt, etc.
● Calcium-fortified orange juice
● Almonds
● Leafy green vegetables such as spinach, collard, turnip, kale, etc.
● Soybeans and Tofu
● Fortified plant-based milk such as soy, rice and almond milk.
Iodine functions and food containing Iodine
Iodine is a critical element for the production of thyroid hormones in both the mother and the fetus. It regulates the fetus’s nervous system development, and a deficiency of Iodine can increase the risk of infant mortality and intellectual impairment in children. Food sources of Iodine include:
● Shellfish
● Seafish
● Iodised salts
Iron functions and food containing Iron
Iron is an essential mineral for the production of red blood cells that carry oxygen throughout the body. It also supports the development of the placenta and transports oxygen to the fetus. The deficiency of iron in the body before or after pregnancy leads to anaemia. Foods rich in Iron include:
● Red meats
● Beans and chickpeas
● Nuts
● Dried fruits
● Fortified breakfast cereals
● Soy beans
● Green leafy vegetables such as spinach
Omega 3 fatty acids functions and food
Omega-3 fatty acids are essential nutrients critical for brain and retinal development in the fetus. In pregnant women, it regulates important physiological functions such as nerve transmission, blood pressure, blood clotting, production of hormones, inflammatory responses, and functioning of the kidneys and gastrointestinal tract. Since omega-3 fatty acids are not produced in the body, it has to be consumed. Foods rich in it include:
● Oily fish such as Tuna and Salmon
● Shrimp
When to take prenatal vitamins?
Prenatal vitamins for women are recommended at least one month before pregnancy to build up the body’s reserves. It is important to consult a doctor before planning to get pregnant and starting on prenatal vitamins.