5 Types of B Vitamins and Their Benefits for Pregnant Women
In early pregnancy, knowing the various benefits of B vitamins for pregnant women will be very helpful for Mama. Especially in the fulfillment of proper nutrition to maintain the health and development of the little one.
B vitamins, especially vitamins B6, B9, and B12 play an important role in early pregnancy. Mainly to minimize the risk of birth defects and relieve some of the early symptoms of pregnancy.
Another important role of B vitamins for a healthy pregnancy is to provide strength and health to both mother and baby in their development.
Here are 5 types of B vitamins and their benefits for pregnant women in the first trimester, which we have summarized from various sources for you.
B Vitamins Benefits for Pregnant Woman
1. Vitamin B1: Thiamine
The first type of vitamin B for pregnant women is the benefits of vitamin B1 or thiamine. Thiamine has a major role in the development of the baby's brain.
Try to take 1.4 mg every day or according to the dose prescribed by the doctor.
In addition to supplements, you can maintain baby's brain development through natural sources of vitamin B1 from the daily diet.
Some of these include peas and other legumes, wheat, pork, salmon, breads and cereals.
2. Vitamin B2: Riboflavin
Next, vitamin B2 or riboflavin. This vitamin is important for maintaining good eye health and also keeping your skin glowing during pregnancy.
So, if you want to still look beautiful during pregnancy, just consume foods that contain vitamin B2.
This benefit also applies to your little one. In addition, Riboflavin also functions to maintain the formation of bones, muscles, and nerves of the baby.
For the dose, you can get around 1.4 mg every day during pregnancy or according to doctor's recommendations.
Vitamin B2 can be extracted from whole grains, tempeh, tofu, eggs, milk, broccoli and dark green vegetables such as spinach.
3. Vitamin B3: Niacin
Vitamin B3 or niacin has many benefits. Some of them, such as improving digestive function, reducing nausea, and eliminating migraines that usually occur in early pregnancy.
For your little one, this vitamin has an important function to keep the brain, nervous system, mucous membranes, and skin healthy.
Aim to consume no more than 18 mg daily. According to the Merck Manuals Online Medical Library, intake doses greater than 35 mg have not been studied in pregnant women.
Natural food sources that contain this vitamin such as sunflower and chia seeds. Both contain high vitamin B3.
Other foods that are also rich in vitamin B3 are meat, tuna fish (in limited quantities), chicken breast, avocado, sweet potatoes, tomatoes, and brown rice.
4. Vitamin B5: Pantothenic acid
For mothers who often experience leg cramps, this vitamin is the answer. Vitamin B5 or pantothenic acid can help relieve cramps, so take 6 mg daily.
In addition, vitamin B5 also helps maintain fat, protein, and carbohydrate metabolism, relieves stress, and helps produce and release the pregnancy hormones you need.
Food sources to get vitamin B5 such as whole grains and cereals. You can also find it in egg yolks, brown rice, cashews, and broccoli.
5. Vitamin B6: Pyridoxine
Pyridoxine is known to be important for the development of the nervous system and the baby's brain during pregnancy.
In addition, this vitamin also plays a role in producing norepinephrine and serotonin, two important neurotransmitters that help with all metabolic functions.
Not only that, vitamin B6 is also known to relieve nausea and vomiting which are the most disturbing early symptoms of pregnancy.
The University of Michigan recommends treating nausea by taking 10 to 25 mg of Vitamin B6, 3 times a day.
Although it is not harmful if excessive, the consumption of this vitamin is no more than a daily dose of 100 mg (in supplements only).
Find vitamin B6 in nuts, bananas, papaya, whole grain cereals, brown rice, and avocados and sunflower seeds.
Those were 5 types of B vitamins and their benefits for pregnant women in the first trimester. Fulfill the intake to get the healthy pregnancy you want.