Vitamins for nursing mothers and vitamins during pregnancy – support for mothers and beyond

WELCOME FOR FEEDING PEOPLE AND VITAMINS IN PREGNANCY — OR HELP FOR MOTHERS AND MORE.

It is not doubt that the appropriate dose of vitamins will not only help us fight various types of diseases, but will also improve and ensure our body's proper and balanced development.

Pregnant and breastfeeding women , is a group that certainly stands out for its specific level of vitamin demand. What dietary supplements can they take? In what doses? What are the recommended vitamins for women? And what vitamins for breastfeeding women? You will find the answers to these and other questions in this article.

 

WHY ARE VITAMINS SO IMPORTANT FOR LACTATING WOMEN?

Vitamins should be a basic element of a breastfeeding woman's diet. During breastfeeding, a woman's body mainly devotes a huge amount of energy to producing milk, which is why it is necessary to provide the body with more calories during the meal consumed during the day. Increased energy demand and ingredients such as carbohydrates, fat and protein cause the body to also demand more vitamins and microelements. It is therefore assumed that only a healthy, balanced and varied diet, enriched with appropriate nutrients, exempts us from the obligation to take dietary supplements, whether during pregnancy or breastfeeding.

WHICH VITAMINS ARE MOST NEEDED BY BREASTFEEDING WOMEN?

Among the vitamins that the body requires in increased amounts during breastfeeding breastfeeding, the following are mentioned: vitamins A, C, B vitamins, D and vitamin E, but also chemical compounds such as niacin, biotin, pantothenic acid and choline.

In addition to vitamins, a breastfeeding woman's diet should include minerals in the form of calcium, magnesium, iron, iodine, selenium, zinc and copper.

It is also worth mentioning that in addition to vitamins, the prepared meals should include DHA and EPA fatty acids, i.e. omega-3 acids, whose basic task is to ensure the proper functioning of the immune system and the nervous system.

PRODUCTS RICH IN VITAMINS AND MINERALS FOR LACTATING WOMEN

When it comes to individual vitamins for pregnant women, or vitamins for breastfeeding mothers, as well as minerals and other chemical compounds, the needs of a breastfeeding mother are as follows:

• CALCIUM:  it is mainly found in milk and dairy products, such as yogurts or, in the case of people on a vegan diet, in plant milk enriched with calcium carbonate. The recommended dose is between 1000 and 1300 mg of calcium per day, but other consumed ingredients, such as phytates, which reduce calcium absorption, must also be taken into account.
• VITAMIN A:  takes an active part in the vision process, regulates the growth of epithelial tissue, and also has anti-cancer effects. We can provide the body with vitamin A by eating, among others, butter, milk, oily fish, meat offal, sweet potatoes, or vegetables such as spinach and pumpkin,
• VITAMIN C:  in addition to its effect on the immune system, vitamin C accelerates the healing of wounds, stops bleeding gums and seals blood vessels. Rich in The best sources of vitamin C are wild rose, red pepper, parsley and fruits such as blackcurrant, acerola and citrus fruits.
• VITAMIN D: its main advantage is that it supports calcium mineralization. Valuable sources of vitamin D will be fish, eggs, butter, yeast or liver. It is indicated that the amount of vitamin D for breastfeeding mothers is comparable to the requirement for pregnant women, i.e. 800–1000 IU. (20-25 μg) per day.
• MAGNESIUM: its deficiency may be one of the causes of anemia, and it also ensures, among other things, the proper functioning of the nervous system. Among the products rich in magnesium, there are fruits such as bananas and vegetables such as cereal sprouts. Among the snacks, nuts and dark chocolate are also good suppliers of magnesium.
• IRON: iron deficiency is the main cause of anemia, which is why it is extremely important to take care of its proper amount in the body. We will replenish health and the missing amount of iron by eating offal, meat, fish, whole grain bread, green vegetables or certain herbs that enhance the taste.
• ACID FOLIC: during lactation, the demand for folic acid reaches a level of up to 5.3 mg/day, as the vitamin is constantly secreted into breast milk. Green vegetables, whole grains, and citrus fruits are valuable sources of folic acid.
• ZINC: its task is to strengthen the body's immunity, and what's more, it helps heal postpartum wounds. During breastfeeding, the demand for zinc is about 21 mg per day, which is higher than the demand during pregnancy. Zinc can be found mainly in eggs, nuts, groats and pumpkin seeds.
• DOCOSAHEXAENOIC ACID (DHA):  its primary task is to ensure the proper functioning of the immune and nervous systems.  Acids are present mainly in fish, including mackerel, salmon or tuna. An additional advantage of fish is that they contain iodine, which takes care of the thyroid gland in the body. With the exception of fish, the source of DHA acid is e.g. salt. According to accepted medical standards, the recommended dose of DHA is 200 to 300 mg per day, while if fish is not a common choice in the mother's diet, it is as much as 500 mg DHA per day.

We recommend supplementation for pregnant women:

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