Reap the Health Benefits of B Vitamins Good nutrition is tied to good health, as well as to the prevention and treatment of many conditions. Excess calories from protein and carbohydrates are converted to and stored as fat. Of course, prenatal vitamins are not meant to replace a healthy diet, but to support one. Natural Food Sources of Vitamin B5: One cup of tuna salad contains about 8.
Nutrients and Vitamins for Pregnancy
You must replace it through your diet or prenatal vitamins. Riboflavin keeps your eyes healthy and your skin look glowing and refreshed. Pregnant women should take 1. Women who are not pregnant need 1. The following foods are filled with riboflavin:. Vitamin B-3 niacin works hard to improve your digestion and nutrient metabolism.
Doctors recommend that pregnant women take 18 mg daily. A delicious lunchtime sandwich made with whole-grain bread and fresh tuna salad would be an excellent source of niacin. Vitamin B-5 pantothenic acid helps create hormones and ease leg cramps. Pregnant women need roughly 6 mg of pantothenic acid daily. Breakfast that includes a good amount of B-5 could be scrambled egg yolks, or a bowl of whole-grain cereal. Follow up with a vitamin Brich lunch of brown rice stir-fry with broccoli and cashew nuts.
An afternoon snack of peanut butter-filled cookies and a glass of milk can complete your daily requirements. It also is vital for producing norepinephrine and serotonin. These are two important neurotransmitters signal messengers. Pyridoxine can help ease pregnancy symptoms of nausea and vomiting. Pregnancy can often cause a biotin deficiency. Vitamin Brich foods include:.
Vitamin B-9 folic acid might be the most important B vitamin to take during pregnancy. You can make teas with them, take them as supplements, use them as air fresheners in your home, or apply them to your skin as essential oils:. Sunlight is an excellent nervous system regulator and also provides vitamin D.
To benefit from it, you can sunbathe for 10 to 15 minutes every day, preferably in the mornings or late afternoons. In addition, it helps eliminate electromagnetic radiation that we absorb from continuous contact with electronic devices. Avocados are a delicious and nutritious fruit that are wonderful for your health. Avocado remedies have become very popular among people who seek out a healthier lifestyle. Avocados are a unique kind of fruit. Having a toothache is really uncomfortable.
It's also important for cell growth, immunity, and the reduction of inflammation. Fatty fishes—including swordfish, salmon, and mackerel—are among the few naturally occurring dietary sources of vitamin D. Most people tend to consume vitamin D via fortified foods such as milk, breakfast cereals, yogurt, and orange juice.
Vitamin E Why you need it: Vitamin E is a powerful antioxidant that protects cells from the harmful molecules known as free radicals. It's important for immunity, and for healthy blood vessel function and clotting such as occurs when you cut yourself. While wheat germ oil packs more vitamin E than any other food source Folate Why you need it: For pregnant women, folate—a type of B vitamin—can help prevent birth defects. For everyone else, it helps new tissues and proteins form. Folate is found in a wide variety of foods, including dark leafy green vegetables, fruit, nuts, and dairy products.
Beef liver has the highest concentration, but if liver's not to your taste, spinach also has plenty: Folic acid, a man-made form of folate, is also added to many breads, cereals, and grains.
Iron Why you need it: Proteins in our body use this metal to transport oxygen and grow cells. Most of the body's iron is found in hemoglobin, the protein in red blood cells that carries oxygen to tissues all over the body.
There are two forms of dietary iron: Vitamin K Why you need it: Vitamin K is a crucial ingredient in coagulation, or blood clotting. Without it, your body would not be able to stop bleeding when you bruise or cut yourself. Green, leafy vegetables are the best source of this vitamin, also known as phylloquinone. Kale leads the pack with 1. Lycopene Why you need it: This chemical pigment, found in red fruits and vegetables, appears to have antioxidant properties. Some studies suggest that lycopene may help guard against a range of ailments, including heart disease and several different types of cancer.
Tomatoes are the best-known source of lycopene, and sure enough, tomato products—such as sauces, pastes, and purees—contain up to 75 mg per cup. Raw, unprocessed tomatoes aren't as lycopene-rich, however, and watermelon actually contains more per serving: Tomato and Bread Soup.
Lysine Why you need it: Lysine, also known as l-lysine, is an amino acid that helps the body absorb calcium and form collagen for bones and connective tissue. It also plays a role in the production of carnitine, a nutrient that helps regulate cholesterol levels.
Protein-rich animal foods, especially red meat, are good sources of lysine, as are nuts, legumes, and soybeans. Autumn Cranberry Beef Stew. Magnesium Why you need it: The body uses magnesium in more than biochemical reactions. These include maintaining muscle and nerve function, keeping heart rhythm steady, and keeping bones strong.