VITAMINS, MINERALS AND SUPPLEMENTS
- Remember! try recipes which are low in Vitamin A
Link here for more information on Folic Acid.
VITAMIN A
It is best to meet all your vitamin and mineral needs from the food you eat on a daily basis. Vitamin A is essential to health, but large doses in early pregnancy are linked to a higher risk of birth defects. Some people who are on a restricted diet, may need extra vitamins. Ask your doctor whether you should take vitamin supplements, especially vitamin A, as too much may harm your baby.
Vitamin A helps;
- Maintain the health of skin,
- Strengthen immunity from infections and
- Vision in dim light.
Try to obtain all your vitamins from your from a balanced varied diet, which is:
Your daily requirements for Vitamin A are;
- 0.7 mg a day for men
- 0.6 mg a day for women
Good sources of Vitamin A are:
- Dairy products (such as; cheese, yoghurt and milk)
- Eggs, (ensure eggs are thoroughly cooked to prevent the risk of salmonella food poisoning)
- Oily fish (such as; mackerel)
It must also be remembered, however that too much Vitamin A in your diet is not advised. Liver and liver products such as pâté which are particularly high in Vitamin A, should be avoided during pregnancy.
Try the following recipes for alternative to liver pâtés, which are low in vitamin A:
CALCIUM
You should be able to get all the calcium you need from your daily diet, even bread is a good source of calcium
Calcium is vital for the making of bones and teeth as well as regulating your heartbeat and muscle contraction. During pregnancy, the body needs extra calcium to create stores used for the growth of the foetus and for
breastfeeding.You should be able to get all the calcium you need by eating a varied balanced diet.
Good sources of calcium are:
- Low fat dairy products
- Fish (e.g; sardines)
- Bread
- Green vegetables (such as; broccoli or cabbage)
- Tofu
- Seeds or nuts
IRON
VITAMIN C
VITAMIN D
VITAMIN B12
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Vitamin A ~
Calcium ~
Iron ~
Vitamin C
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Vitamin D
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Vitamin B12
