From A to Zinc

The first step to getting proper vitamins during your pregnancy is understanding what you’re eating, how much you should eat, why you’re eating it and how it’s going to help your baby.

Please note: Be sure your physician knows exactly what vitamins, medications and supplements (including herbal) you take, regardless of how insignificant you may believe them to be. We have provided guidelines to go by, but every woman is different and your doctor will know what is best for you individually.

Here is a list of the most important vitamins you should ingest during your pregnancy:

1. Vitamin A: Vitamin A helps the development of baby’s bones and teeth, as well as their heart, ears, eyes and immune system (the body system that fights infection). Vitamin A deficiency has been associated with vision problems, which is why your mom always told you to eat your carrots when you were a kid! Getting enough Vitamin A during pregnancy will also help your body repair the damage caused by childbirth.

   Pregnant women should consume at least 770 micrograms (or 2565 IU, as it is labeled on nutritional labels) of Vitamin A per day, and that number almost doubles when nursing to 1300 micrograms (4,330 IU). Be aware, however, that overdosing on Vitamin A can cause birth defects and liver toxicity. Your maximum intake should be 3000 mcg (10,000 IU) per day.
   Vitamin A can be found in liver, carrots, sweet potatoes, kale spinach collard greens, cantaloupe, eggs, mangos and peas.

2. Vitamin B6: Also known as Pyridoxine, Vitamin B6 helps your baby’s brain and nervous system develop. It also helps Mom and baby develop new red blood cells. B6 has also been known to help alleviate morning sickness in some pregnant women.

   Pregnant women should consume at least 1.9 mg per day of Vitamin B6. That amount rises slightly when nursing to 2.0 mg per day.

   Vitamin B6 can be found in fortified cereals, as well as bananas, baked potatoes, watermelon, chick peas and chicken breast.