Vitamins In Preparation For Pregnancy: Main Nutrients And Their Food Sources, Contraindications

Vitamins have a large number of useful properties that support the normal course of pregnancy. In our time, with normal nutrition, the development of deficiencies is extremely common. And during pregnancy, the need for vitamins increases by an average of 30-60%, and 60-70% of women enter the first weeks of pregnancy already with serious deficiencies, which can cause negative consequences for both the mother and the fetus.

The main reason is insufficient nutritional density of products (content of micronutrients per 1 kcal of the product) and malnutrition.

Let's look at the main nutrients.

Essential amino acid - arginine

Why is it important? It is used to increase the chances of pregnancy, improve sperm quality. Arginine supplements support the current state of the organs and organ systems of the human body, are the prevention of obesity, diabetes, liver and kidney dysfunctions during preparation for pregnancy.

Deficiency signs:

• increased blood pressure;
• decreased libido;
• deterioration in the condition of sperm;
• obesity;
• arterial pressure;
• premature aging;
• disruptions in hormonal metabolism;
• slowing down of brain activity.

Laboratory studies: analysis for amino acids, reference values ​​​​- 14.30-83.97 µmol / l

The table shows the recommended drugs in prophylactic doses for the period of preparation and the period of pregnancy. The recovery course of admission is prescribed individually, based on the identified deficiencies.

Ingredients:

• strawberries 300 g (can be frozen),
• gelatin 1 tbsp,
• water 450 ml,
• coconut cream 200 ml,
• stevia or a teaspoon of honey (to taste)
• sesame 10 g,
• raisins 20 g,
• walnuts 10 g

Cooking method:

1. Dissolve gelatin in a small amount of warm water.

2. After 20-30 minutes, pour 400 ml of hot water

3. Cool down to 60 g

4. Puree strawberries in a blender until fine.

5. Combine half of the diluted gelatin with strawberry puree.

6. Add 200 ml of strawberries, chopped in a blender until puree.

7. Add some stevia (optional).

8. Pour into molds into ½ parts and refrigerate

9. Combine the remaining gelatin with coconut cream and put on a frozen layer of strawberry jelly and refrigerate until set.

10. Soak walnuts and raisins for 2 hours, rinse.

11. Before serving, garnish with a mixture of sesame seeds, chopped walnuts and raisins.

Iodine

Why is it important? Iodine regulates the functioning of the thyroid gland, is involved in the regulation of protein and fat metabolism, oxygen saturation of tissues. The effect of the vitamin is difficult to underestimate. Deficiency can cause disruptions in the menstrual cycle, the cause of infertility, during pregnancy - the risk of spontaneous abortion, early and late toxicosis, intrauterine death of the fetus, a slow increase in fetal weight, impaired formation of the thyroid gland of the fetus, cause a delay in intrauterine development of the fetus. Sources of iodine in the diet are extremely important when planning a pregnancy.

Deficiency signs:

• increased fatigue;
• hair loss;
• rapid weight gain;
• cold extremities;
• cold intolerance;
• dry skin;
• problems with concentration;
• swelling of the face;
• limbs and trunk; constipation;
• reduced fertility.

Laboratory diagnostics: iodine content in urine (optimum 110-130 mcg/l).

Ingredients:

• chukka seaweed 500 g,
• walnut - 3 tbsp. spoons,
• soy sauce - 0.5 cups,
• water - 0.5 cups,
• sesame oil 1 tablespoon,
• lemon juice (freshly squeezed) 2 tsp.
• stevia to taste
• sesame seeds 10 g,
• chili pepper red a few rings

Cooking method:

1. Combine water, soy sauce, sesame oil, lemon juice, stevia syrup and chopped walnuts in a blender.

2. Drizzle the seaweed with the resulting sauce.

3. Before serving, sprinkle with sesame seeds and garnish with finely chopped chili peppers.

Vitamin B9 (Folic Acid)

Why is it important? Already in the first weeks of pregnancy, it prevents intrauterine malformations (heart defects, cleft lip, cleft palate, neural tube defect), anemia in pregnant women, the threat of miscarriage, stillbirth, participates in DNA synthesis, amino acid metabolism, activates the detoxification process.

Deficiency signs:

• “varnished” inflamed tongue;
• hyperpigmentation (in areas exposed to the sun);
• fatigue;
• irritability;
• loss of appetite (at the initial stage);
• lethargy;
• cognitive impairment and mental disorders.

Laboratory tests: blood homocysteine ​​(optimum: 5-7 µmol/l), serum folate (reference 3.1-20.5 ng/l, optimum: ¾ of the reference to the upper limit), forminoglutamic acid in the urine (reference 0.116 - 1.207 mmol /mol).

Ingredients:

• spinach 300 g,
• garlic - 2 cloves,
• avocado oil 1 tbsp. a spoon,
• ghee butter 15 g,
• sea ​​salt to taste
• ground black pepper to taste
• sesame seeds 30 g,

Cooking method:

1. Finely chop the garlic.

2. Heat the ghee in a frying pan and lightly fry the garlic. Add spinach and simmer for 15 minutes, stirring occasionally.

3. Season with olive oil, salt, pepper and sesame seeds.

Iron

Why is it important? During pregnancy, the need for iron increases. Iron deficiency anemia increases the risk of pregnancy and fetal pathology. Iron is indispensable in the processes of hematopoiesis and intracellular metabolism, plays an important role in the processes of energy release and immune functions. Deficiency of this trace element causes tissue hypoxia and decreased enzyme activity.

Deficiency signs:

• redness and peeling of the lips, seizures;
• vertical tuberosity of nails;
• hollow across the nail;
• pale skin;
• bruises under the eyes;
• low endurance;
• intolerance to physical activity;
• shortness of breath when walking; headaches and dizziness;
• increased anxiety;
• mood swings;
• panic attacks;
• dry hair and skin;
• nocturnal restless legs syndrome;
• soreness in the mouth, swollen tongue and mucous membranes;
• strange taste preferences - the desire to eat chalk, clay, raw dough;
• change in taste for smells, like the smell of acetone or paint.

Laboratory studies: ferritin (optimum - ideal weight figure.

Ingredients:

• beef liver 300 g,
• carrot 1 piece,
• white onion 1 pc,
• sea ​​salt to taste
• ghee butter 50 g,
• dill 30 g

Cooking method:

1. Cut the liver, onion and carrot into pieces.

2. Boil for 20 minutes.

3. Grind the liver and vegetables in a blender along with butter, dill and salt until smooth.

4. Store in refrigerator for up to 4 days.

Vitamin B6 (Pyridoxine)

Why is it important? During pregnancy, B6 deficiency provokes uterine tone, can cause toxicosis, participates in hematopoiesis processes, and has anticonvulsant activity. Vitamin B6 deficiency during pregnancy can cause fetal neural tube defects, edema, and preeclampsia.

The recommended form is P-5-P, which is the biologically active form of vitamin B6 that is used by the body.

Deficiency signs:

• convulsions;
• increased feeling of anxiety;
• vomit;
• dental caries;
• decreased sensation or tingling in the limbs.

Laboratory diagnostics: homocysteine ​​in the blood (optimum 5-7 µmol/l), xanthurenate and kynurenate in the urine (reference depends on age, check with the laboratory).

Ingredients:

• 15 g deactivated yeast
• 200 gr cashews,
• half a red bell pepper
• 3 tbsp lemon juice (freshly squeezed)
• sea ​​salt to taste (can be substituted with pink Himalayan salt)
• 1 tsp dried garlic powder
• 100 g of warm water.

Cooking method:

1. Mix all ingredients in a blender.

2. Store in refrigerator for up to 3 days.

Vitamin C (Ascorbic acid)

Why is it important? Deficiency can cause preeclampsia and eclampsia during pregnancy, reduces immunity and increases the risk of colds. Taking vitamin C restores the luteal phase of the menstrual cycle and is important for pregnancy, improves sperm quality, and reduces urinary tract infections.

Deficiency signs:

• bruises on the body;
• fatigue;
• depressive state;
• bleeding gums;
• pain in the joints;
• muscle pain;
• swelling;
• loose skin;
• decreased immunity;
• frequent SARS;
• phlebeurysm;
• stretch marks on the skin, not associated with weight loss.

Laboratory diagnostics: vitamin C is rapidly excreted from the body, data on the state of ascorbic acid in the blood may be uninformative (variable laboratory references 20-40 years old: 1.05-17.95; 40-60 years old: 0.86-19.54) .

Ingredients:

• tomatoes 4 pcs.,
• garlic 2 cloves,
• chili pepper 1 piece,
• ¼ medium white onion 0.5 pcs,
• cilantro 20 g,
• unrefined olive oil 1 tablespoon
• bell pepper 1 piece,
• Himalayan pink salt - to taste
• ghee butter - 10 g

Cooking method:

1. Grind tomatoes, garlic and peppers (without seeds) in a blender without reaching the consistency of mashed potatoes (small pieces should remain).

2. Cut cilantro and onion.

3. Mix puree, cilantro and onion, add salt.

4. Store in refrigerator for up to 2 days.

Vitamin D (calciferol)

Why is it important? Deficiency leads to disruption of the menstrual cycle and the production of hormones by the ovaries, can cause endometrial dysfunction (vitamin D maintains the necessary thickness for embryo implantation), during pregnancy increases the risk of preeclampsia, hypocalcemia, gestational diabetes, bacterial vaginosis. And also leads to intrauterine growth retardation of the femur of the fetus, heart failure, respiratory tract infections.

Deficiency signs:

• muscle weakness;
• convulsions;
• frequent fractures and cracks of bones;
• frequent colds;
• increased sweating;
• irritability;
• Bad mood;
• slow wound healing;
• fatigue
• lack of energy.

Laboratory diagnostics: blood test vitamin D 25OH (optimum 50-80 ng / ml).

Ingredients:

• canned cod liver - 100 g,
• boiled quail eggs - 5 pcs,
• fresh cucumber - 1-2 pieces,
• green onion 30 g,
• sea ​​salt to taste

For refueling:

• quail yolk 2 pcs.,
• apple cider vinegar 1 tsp,
• stevia syrup 1 tsp,
• mustard 1 tsp,
• cold-pressed hemp oil 50 ml.

Cooking method:

1. Dice the liver, eggs and cucumber, finely chop the green onion.

2. Mix all ingredients.

3. In a blender, mix all the ingredients for the sauce.

4. Dress the salad with dressing, salt to taste.

Vitamin E (tocopherol)

Why is it important? Deficiency is often the cause of infertility, during pregnancy increases the risk of a neural tube defect. Taking during pregnancy planning increases sperm motility, promotes fertilization and increases the frequency of pregnancy.

Deficiency signs:

• muscle pain;
• weakness;
• anemia;
• increased permeability and fragility of capillaries;
• dry skin;
• numbness and tingling;
• decreased visual acuity;
• disruption of the immune system.

Laboratory diagnostics: analysis for the level of Vitamin E in the blood (reference 5.5 - 17 mcg / ml, optimum - from the middle of the reference to the upper limit).

Ingredients:

• sunflower seeds peeled 200 g,
• pine nuts 50 g,
• honey 50 g

Cooking method:

1. Lightly dry the sunflower seeds and pine nuts in a frying pan over medium heat. Grind sunflower seeds in a blender.

2. Combine the mixture of seeds, nuts and Jerusalem artichoke syrup, mix well.

3. Put the mixture in a plastic container, tamp tightly and place a weight on top.

4. Place in refrigerator for 12-24 hours.

5. Store in the refrigerator for up to several months.

Zinc

Why is it important? Deficiency leads to an imbalance of hormones necessary for pregnancy, increases the risk of fetal malformations: fusion of fingers, anomalies in the formation and eruption of teeth, etc.

Taking zinc reduces the risk of preterm birth. Zinc is involved in the formation of immunity, collagen synthesis, is important for skin regeneration, hair and nail growth. For men, zinc is necessary for the production of testosterone, potency. With its deficiency, the work of the prostate is disrupted, the level of sex hormones decreases, and the quality of sperm deteriorates. It is extremely important to eliminate the deficiency at the stage of pregnancy planning.

Deficiency signs:

• skin problems (deterioration of the skin condition, psoriasis, poorly healing wounds, poor skin regeneration, acne);
• sleep disorders;
• deterioration in the condition of hair and nails;
• loss of appetite;
• increased hair loss;
• deterioration of night vision;
• decrease in mood.

Laboratory diagnostics: analysis for zinc in the blood (reference 16-23 mcol/l, optimum upper third of the reference, but better judged by alkaline phosphatase: reference women 30-120 U/l, men 40-130 U/l, optimum: up to 100 honey/l).

Ingredients:

• sesame 200 g,
• coconut flour 100 g,
• date syrup or Jerusalem artichoke syrup 30 g,
• ghee butter 70 g,
• quail egg 3 pcs,
• sea ​​salt 1 pinch,
• vanillin to taste
• baking powder 0.5 tsp

Cooking method:

1. In a mixer at high speed, beat the ghee, egg, Jerusalem artichoke syrup (4-5 minutes).

2. Combine flour, baking powder, salt and vanilla, mix.

3. Mix the mixture of eggs and butter, flour and sesame seeds.

4. Line a baking sheet with parchment paper and lay out small balls of dough.

5. Form circles out of them, pressing lightly with your hand.

6. Bake in the oven at 170 g for 5 minutes.

Omega 3

Why is it important? Already in the first weeks of pregnancy, it prevents possible pathologies: miscarriage, premature birth, placental insufficiency, intrauterine growth retardation, low body weight of newborns, and inhibits the development of allergic reactions. Omega-3 has pronounced anti-inflammatory properties (important for both the pregnant woman and the fetus. Especially for supporting the normal course of pregnancy aggravated by bronchial asthma, allergic rhinitis and rheumatoid arthritis) and neuroprotective action (protection of the central nervous system of the fetus, brain formation, retina, mental development of children, improvement of cognitive functions).

Deficiency signs:

• dry skin;
• dull hair;
• brittle nails;
• sleep disorders;
• fast fatiguability;
• problems with concentration;
• joint pain.

Laboratory diagnostics: omega-3 index (optimum > 8%).

Ingredients:

• salmon 300 g,
• olive oil 2 tablespoons,
• lemon to taste
• salt to taste
• black pepper to taste
• avocado 1 piece,
• capers for decoration.

Cooking method:

1. Cut the salmon fillet into cubes and marinate in a mixture of lemon, salt and pepper for 2 hours.

2. Cut the avocado into cubes, put the chopped salmon on top.

3. Drizzle with olive oil (a little) and garnish with capers (pre-rinse under running water to remove vinegar).

Magnesium

Why is it important? Supports the normal course of pregnancy, uterine tone, necessary for fetal growth, increase in total blood mass, maintain estrogen levels, increase uterine mass and placenta development.

Signs of magnesium deficiency:

• tics;
• trembling or tingling of the extremities;
• hyperactivity (it is difficult to sit in one place, the need for constant movement, even in sleep - “restless legs syndrome);
• increased excitability;
• convulsions;
• feeling of interruptions in the work of the heart (rhythm disturbance);
• disorders of the digestive system (diarrhea, constipation, abdominal pain, sensation of a lump in the throat);
• urination disorder (frequent urge, pain in the bladder area).

Laboratory diagnostics: The concentration of magnesium in the blood serum is maintained in a fairly narrow range (reference - 0.8-1.26 mmol/l, optimum 1-1.2 mmol/l). It is more adequate to assess the level of alkaline phosphatase (see above).

Ingredients:

• cocoa powder 2 tbsp. spoons,
• ghee oil 1 teaspoon,
• water 500 ml,
• coconut milk 500 ml.

Cooking method:

1. Stir cocoa in 50 g of warm water (until a homogeneous mass without lumps).

2. Combine the mixture with the remaining water and bring to a boil.

3. Add warm coconut milk and ghee.

Vitamin A (retinol)

Why is it important? During pregnancy, vitamin deficiency can lead to visual impairment, increases the risk of developing infectious diseases. Retinol provides the processes of growth and reproduction, supports the immune system, performs antioxidant functions, and is involved in the process of protein absorption. Natural carotenoids play an important role in the processes associated with growth and vision. Carotenoids are safest during pregnancy (compared to synthetic vitamin A).

Deficiency signs:

• keratosis;
• night blindness;
• visual impairment;
• dry hair (as well as skin, mucous membranes of the eyes and cornea);
• frequent colds;
• weight loss.

Laboratory diagnostics: the content of vitamin A in the blood (reference 0.32-0.78 µg/ml Optimum: the middle of the reference).

Ingredients:

• sweet potato 2 pcs,
• pumpkin 300 g,
• carrots 2 pcs,
• a little chili powder
• a little paprika powder
• Himalayan pink salt to taste
• parsley 30 g,
• soft goat cheese 100 g

Cooking method:

1. Dice sweet potatoes, pumpkin, carrots, put in a saucepan and cook for 15 minutes (until al dente)

2. Drain the broth (do not pour)

3. Grind the vegetables in a blender to a puree consistency, gradually pouring in the vegetable broth (until the desired density is obtained).

4. Add paprika, salt, chili pepper.

5. Before serving, garnish with parsley and top with diced goat cheese.

Top superfoods to prepare for pregnancy

In preparation for pregnancy, it is important to include in the diet:

There is not a single “unimportant” vitamin, they are all interconnected:

1. A lack of B2 leads to a decrease in the activity of converting B6 into an active form, which in turn leads to a lack of biologically active forms of niacin (vitamin B3), which may result in disorders of the cardiovascular system, nervous system and gastrointestinal tract.

2. Vitamin C plays an important role in the formation of the transport form of vitamin D (25-OH) in the liver and in the kidneys of the active hormonal forms of this vitamin.

3. Zinc maintains the normal concentration of vitamin E in the body.

4. Vitamin E helps store vitamin C in the body.