While it is important for you to take care of your nutrient intake during your pregnancy, it is equally important to ensure that you don’t eat too much of them as well. One such component that is very healthy, but you have to be careful of, while pregnant, is Vitamin A. You might already know that Vitamin A is great for your skin, immune system and eyes.
However, in this article, we will give you more information on how it helps you when you’re pregnant and why you need to consume it only as per the recommended levels.
Vitamin A – What is it all about?
Vitamin is available in two forms –preformed vitamin (retinol) and carotenoids. While the former is directly available in foods such as milk, meat, fish and eggs, the latter is converted into retinol by your body when you consume it. Dark and bright-coloured vegetables are great sources of carotenoids.
How much should you consume?
You must have heard of the saying, “too much of anything is good for nothing”. That’s true for Vitamin A as well! This is precisely the reason why there is a particular limit of Vitamin A that pregnant women should consume per day.
Before we proceed to tell you these recommended levels, let’s give you a brief overview of how Vitamin A that is also known as retinol is measured. The standard unit of measurement of this vitamin is RAE (Retinol Activity Element) while the traditional unit of measuring Vitamin A is IU (International Unit). In 1 mcg (microgram) of RAE, you will have 1 mcg of Retinol but around 12 to 24 mcg of carotenoids (depending on the type of carotenoid).
According to the World Health Organisation, pregnant women need at least 600 IU per day whereas breastfeeding women need a minimum of 850 IU per day. To convert UI into retinol equivalents, multiply the number by 0.3. At no stage should this limit go past 10000 IU and 1350 IU respectively per day!
How do you know if you have consumed too much of Vitamin A
When you have consumed more than the recommended levels of Vitamin A, you are likely to experience the following side effects:
- Increased risk of future osteoporosis
- Weaker bones
- Fatigue
- Chronic pain in the joints
- Damage to the liver
- Physical weakness
Too much of Vitamin A should be strictly avoided, especially during the first trimester, because it causes birth defects in your baby as well.
Tips to consume the right amount of Vitamin A
- During the first trimester, you must track your daily consumption level of Vitamin A. Constantly and ensure that it doesn’t go above 0.6 mg that is the normal consumtion level.
- Reduce your consumption of all types of liver-based dishes, because all types of liver are very high on Vitamin.
- Avoid prenatal supplements that contain Vitamin A, unless you have been specifically asked to do so by your doctor.
- Direct all your doubts and questions regarding this Vitamin to either your GP or midwife.
Some food options that you can include in your daily diet for the right quantity of Vitamin A
- Carrot slices
- Cheese
- Eggs
- Baked sweet potatoes
- Boiled spinach
- Papaya
Vitamin A is quite beneficial for you during pregnancy but ensure that you always stick to the 1.5 mg limit on any given day. It is recommended that you get your quota of Vitamin A from food and don’t opt for supplements for it.
