Essential Vitamins & Minerals

During pregnancy your body goes through a lot of changes and to cope up with all the changes and for proper development of the baby it is necessary that you eat a very nourishing and healthy diet, which is rich of vitamins and minerals. Following is the list of all the vitamins and minerals that are essential to your body during pregnancy.

Calcium: 
Calcium is obtained from milk, milk products, fish, cashew nuts, brazil nuts, beans and pulses, green vegetables particularly spinach. Best taken with vitamins A, C, D, essential fatty acids, iron, magnesium and phosphorus. 
Benefits: 
Promotes strong and healthy bone production. Controls blood clotting mechanisms and proper nerve and muscle function. During the first trimester, bone density tends to diminish therefore it is important to increase levels prior to conceiving. Recommended during labour to ease pain when used in conjunction with vitamin D. 

Chromium: 
Chromium is found in black pepper, liver, wholegrain, wheatgerm, vegetables, butter, beer, and molasses. 
Benefits: 
Needed for the regulation of the glucose and the synthesis of fatty acids and cholesterol. Research indicates that deficiency may be linked to heart disease. Chromium is not always easily absorbed though it can be readily lost.

Cobalt:
Cobalt is found in Green leafy vegetables, meats, seafood, nuts, fruits and wholegrains. 
Benefits: 
An essential part of vitamin B12 for the normal functioning of cells, especially red blood cells. Deficiency is associated with slow growth and goitre.

Copper:
Copper is found in brazil nuts, organ meats, dried legumes, green vegetables. Best taken with cobalt, iron and zinc. 
Benefits: 
Helps brain development, bones, nerves and connective tissue. It is involved in many enzyme systems and essential in the production of RNA. Copper deficiency is rare and copper in excess can be toxic. 

Folic Acid:
Folic acid is found in green leafy vegetables such as spinach etc, broccoli, asparagus, green beans, fortified breakfast cereals, wholegrains, oranges, meat and potatoes. Recommended supplement: 500mcg. 
Benefits: 
Significantly helps reduce the risk of spinal deformity such as spina bifida by 70 per cent and reduces the incidence of cleft lip or palate. Aids in the production of blood cells and haemoglobin. Can also help reduce your risk of developing heart disease, colon cancer and cervical cancer. 

Iodine: 
Iodine is found in water, iodised salt, onions, shellfish, mushrooms and dark leafy green vegetables.
Benefits:
Necessary for growth, mental and physical development and maintenance of health. Deficiency in pregnancy can result in cretinism in children, a congenital disease with mental and physical retardation. 

Iron:
Iron is found in fish, meat, lentils, beans, nuts, dark molasses, eggs, green leafy vegetables, seaweed, fortified cereals, wholegrains, dried fruit especially apricots, raisins, prunes, parsley. (Avoid liver as it contains high Vitamin A content). Extra iron is often prescribed during pregnancy if you are iron-deficient (anaemic). Check with your doctor. 
Benefits:
Essential in production of red blood cells. During pregnancy this volume increases by a third to nourish you and the developing baby. If your blood does not contain enough haemoglobin, insufficient oxygen will be carried to your baby. Warning signs may be tiredness and pallid colour. 

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