PREGNANCY DIET-Essential Vitamins,the Source and their Role in the body

During pregnancy you have to pay special atention to the nutrition.Your daily diet has to be composed of nutritive elements required of human body for a normal growth,a good metabolism and a strong immune system.

For your health and your baby health,for a good function of the body during pregnancy consume group of foods rich in vitamins and minerals.

Essential Vitamins,Source and Role:

Vitamin A -is essential for the maintenance of the integrity of ephitelial tissue.Forms healthy skin and helps eyesight and also helps with bone growth.

Are rich in vitamin A: carrots,dark leafy greens,sweet patatoes.

Vitamin C -is responsible of regeneration of ephitelial tissue,cartilage,osteroid tissues,capillariesand blood vessels .Promotes healthy gums,teeth and bones and helps your body absorb iron.

Are rich in vitamin C: citrus fruits,broccoli,tomatoes,strawberries.

Vitamin D -is essential for bone metabolism,it regulates the intestinal absorbtion of Calcium and Phosphates which are important for bone and teeth formation and maintenance.

Are rich in vitamin D: fatty fish such salmon,milk enriched with vitamin D.Also the sunlight exposure is important.

Vitamin B6 -the group of vitamin Bs is important in synthesis of DNA ,maturation of red blood cells and nerve cell function.Helps body use protein,fat and carbohydrates.

Are rich in vitamin B6: beff meat,liver,whole grain cereals,bananas.

Vitamin B12 -Maintains nervous system and is necessary to form red blood cells.

Are rich in vitamin B12 : red meat,liver,fish,milk.Vitamin B12 is found only in animal foods,vegetarians should take a supplement.

Folic acid -needed to produce blood and protein.

Folic acid is found in green,leafy vegetables,liver,orange juice,legumes and nuts.