Pregnancy is an exciting phase in an expectant mother’s life! However, happiness also comes with anxiety, especially when it concerns your dietary needs. What to eat and what to avoid suddenly takes centre stage, and also a lot of your time and attention. Typically, a diet packed with whole foods that contain the necessary vitamins and minerals is recommended. One such vitamin, which is a must in your diet, is vitamin C.
Let’s see why it is important to consume vitamin C when you are pregnant.
Vitamin C in pregnancy
Vitamin C is needed on a daily basis not just for you, but also for your rapidly developing baby. Did you know that vitamin C is required by the body to make collagen, which is a protein or fibre that helps build your baby’s body? Collagen supports the baby’s developing structure and organs. It promotes the growth of bones, skin, and tendons, and a deficiency of vitamin C can hamper this growth. Furthermore, also the lack of this wonder vitamin could hamper your newborn’s mental development.
Vitamin C promises you and your baby much goodness. It is an antioxidant that prevents cellular damage. Plus, it is also crucial in the absorption of iron.
How much vitamin C do you need?
While no specific amount is dictated, it is opined that no more than 50 mg should be consumed on a daily basis. Like with any dietary advice, your medical practitioner is the best person to check with before you start off on any vitamin C supplements. However, you can get the most of it out of your diet by eating clean and smart. Ensure you include a variety of foods that contain vitamin C in your daily meal plan.
Where can you get your daily dose of vitamin C from?
A well-balanced diet that includes fresh fruits and vegetables in a generous quantity is a good way to get enough vitamin C. Browse the aisles of your favourite supermarket for broccoli, red peppers, and spinach. Don’t forget to toss in fruits such as strawberries, blackcurrant, and oranges into your cart. And, most importantly, make sure you consume these once you’re home! Break the monotony by adding chopped fruit as a side to your dessert or having a glass of freshly-squeezed orange juice for breakfast.
How best to consume vitamin C?
Remember to be careful with your food preparation when incorporating vitamin C. Boiling the vegetables, for instance, can destroy the vitamin C content. The best way would be to have these foods raw in the form of salad. Sautéing or grilling them is also a great option.
The bottom line
It’s established that vitamin C is required to keep the immune system healthy. However, as with anything else, the consumption of vitamin C should also be in moderation. It’s likely that you may not require an additional supplement since your prenatal vitamins already contain the required amount. You would also be boosting your intake by consuming vitamin C in its natural form, so make sure you don’t tip the scales and take in more than required. Very high doses of vitamin C are not recommended in pregnancy and your intake should be approved and moderated by your doctor.
