Pregnancy brings about many changes. As your body undergoes its inevitable transformation, it will require extra care and nourishment so as to support both you and your baby. One of the most important ways to provide that support is through your diet. It goes without saying that a balanced diet is quite important when you’re expecting a baby. Both the mom-to-be and the child growing in her womb require adequate levels of vital prenatal nutrients. This helps in ensuring a healthy and safe pregnancy period. Every mineral and vitamin has a role to play during this critical period as they ensure proper fetal development. Let’s take an in-depth look at the potential benefits that come with the intake of food that is rich in vitamin C during pregnancy.
Also known as ascorbic acid, vitamin C is an essential micronutrient. Its use in the prevention of diseases like scurvy is quite well-known. This water-soluble vitamin is also a very powerful antioxidant, and it has a wide range of therapeutic uses. An interesting fact about vitamin C is that it was the first vitamin to be artificially produced in a lab. Vitamin C's benefits have been explored in a number of studies. Most healthcare professionals agree that the inclusion of vitamin C, either directly in the diet or in the form of supplements, is vital for one’s health.
The minute the pregnancy is confirmed, expectant moms (and even dads) start considering the steps that need to be taken to ensure a safe and healthy pregnancy journey. From exercise to food to lifestyle changes, everything needs to be planned. As seen earlier, optimal nutrition is a vital factor that impacts pregnancy, thereby making the inclusion of vitamin C in a pregnancy diet quite important. It has a direct effect on the development of the baby as well as the overall health of the expectant mother. Research has shown that adequate intake of vitamin C helps in the development of a strong immune system capable of fending off potentially fatal diseases.
Let’s take a look at how the intake of vitamin C-rich food proves to be beneficial to expectant moms and their babies.
Benefits Of Vitamin C Intake For Pregnant Mothers:
● Intake of vitamin C during pregnancy's first trimester can reduce the occurrence of stretch marks. This is because vitamin C supplements and skincare products can improve the elasticity of skin.
● Vitamin C is a powerful immunity booster that can help expectant mothers from falling sick.
● A few studies have shown that regular intake of vitamin C can help prevent the occurrence of a severe and often fatal blood pressure disorder called preeclampsia.
● Vitamin C is essential for expecting moms who prefer a vegetarian diet. Its intake will ensure enhanced folic acid and iron absorption. This will help prevent health issues like anemia.
● Stress alleviation is yet another advantage linked to the consumption of vitamin C-rich food.
Benefits Of Vitamin C Intake For The Fetus:
● Vitamin C supports the development of the fetus’s immune system.
● Vitamin C is essential in developing and strengthening the placenta’s blood vessels.
● The baby is able to store iron when it receives adequate levels of vitamin C.
● Vitamin C aids in the production of collagen. Collagen is a vital element that contributes to the development of the bones and cartilage of the fetus.
Moderation is key while planning the diet during the pregnancy period. Most healthcare professionals recommend a daily intake of up to 120 mg of vitamin C for pregnant women between the ages of 19 and 50.
Despite all the benefits of this vitamin, there are some risks that must be noted. Excessive and uncontrolled consumption of vitamin C-rich food or supplements could result in potential health issues. These could manifest as abdominal cramps, nausea, gout, fatigue, insomnia, digestive issues, etc. To avoid such issues, seek professional advice while planning the daily intake of vitamins and minerals.
Low intake of nutrients, especially vital ones like vitamin C, could have a detrimental effect on the health of the baby. For example, a low level of vitamin C during the prenatal period has been linked to less brain development in the hippocampus region. This could result in cognitive issues like diminished memory and retention of information. When vitamin C’s immunity-boosting and antioxidant powers are absent, it could also lead to the birth of unhealthy babies who are highly prone to issues like bruising, bleeding, skin rashes, etc. Apart from all this, low birth weight, poor appetite, and decreased bone and tissue development have also been noticed.
Prenatal vitamins can be consumed either directly from food or via health supplements specially formulated for pregnant women. However, vitamin C is a nutrient that’s found in a number of commonly available food items. Here are some of the sources of the best vitamin C for pregnancy:
1. Citrus fruits like oranges, grapefruits, and lemons
2. Raspberries and strawberries
3. Kiwis
4. Blackcurrants
5. Tomatoes
6. Broccoli
7. Cauliflower
8. Red, green and yellow bell peppers (capsicum)
9. Brussels sprouts
10. Kale
11. Cabbage
12. Potatoes
Pregnancy is a critical time for both expectant mothers and their caregivers, and a lack of knowledge or expertise can lead to serious complications. One common issue that arises most of the time is the formulation of nutritionally deficient diets. Such inadequate diet plans will typically leave out essential vitamins like vitamin C, and this can lead to a negative impact on the health of both mother and baby. To safeguard against this, it is recommended that pregnant women consult qualified healthcare professionals. They will be able to create a personalised nutrition plan that meets the unique needs of both the mom-to-be and the baby growing within her womb.
Yes, regular vitamin C intake in the recommended dosage benefits both the expectant mother and her baby.
A few studies have suggested that vitamin C is beneficial for couples trying to get pregnant. Ascorbic acid is believed to improve the quality of the sperm and eggs, leading to improved fertility and better chances of conception.
All vitamins are good for pregnancy, so long as they are consumed within the recommended dosages.
Up to 120 mg of vitamin C can be consumed during pregnancy. However, it is best to seek professional advice when deciding on vitamin intake, especially during a critical time like pregnancy.
