VITAMINS AND MINERALS IN PREGNANCY

NUTRITIONAL TAKING OF SOME VITAMINS AND MINERALS IN PREGNANCY

Folic acid, which is a vitamin that expectant mothers should take adequately, is one of the B group vitamins. Folic acid, which is known to have negative effects on the development of the baby in its deficiency, is recommended to be taken 400-800 micrograms daily during this period. The best sources of folic acid are liver, other organ meats, green leafy vegetables, legumes, whole wheat flour and oilseeds. In order to get more folic acid, it will be sufficient to add 4 tablespoons of legumes or 1 slice of whole wheat bread or 1 glass of orange juice or 1 bowl of spinach salad to our normal diet.

FOLIC ACID SOURCES (mcg)

Half a bowl of boiled spinach 130
Half a bowl of boiled legumes 125
Orange juice (1 glass) 110
Whole wheat (1/4 cup) 80
Avocado 1/2 55
Skim milk (250 cc) 15
Dried peanuts (30 gr) 40
Curly(125 gr) 40

Iron is an important mineral that should be supplemented with or supplemented by the food of expectant mothers before and during pregnancy. Adequate nutrition of expectant mothers with iron will positively affect the baby's brain development and also prevent anemia, which may occur due to iron deficiency, which is frequently seen. Taking into account personal differences during pregnancy, daily intake of 25-27 mg of iron will be sufficient. Iron is found in foods in two forms. Iron in heme form: It is obtained from animal foods such as meat, fish, chicken, turkey, eggs. It is more absorbed by the body. Non-heme iron: Foods containing plant-derived iron contain this form of iron.

For better absorption of iron in the body, it is recommended to consume it with a source of vitamin C. In addition, some compounds in beverages such as coffee and tea, folic acid found in legumes can reduce the absorption of iron.