Is eating the right kinds of foods already enough for a pregnant woman? Think twice. Experts discovered that pregnant women taking prenatal vitamins are healthier and that also includes their child.

Many fertility experts recommend that if possible, pregnant women should not limit themselves in eating foods only. It is also advised that women should take prenatal vitamins. This is not to replace the nutrients, but instead, supplement the other nutrients present inside the body.

Many doctors advised women to take at least 200 micrograms (mcg) of folic acid or folate to reduce the risk of having birth defects, neural tube defects and other congenital conditions during pregnancy. One of the most common defect is spina bifida. Prenatal vitamins in indeed necessary since acquiring birth defects can be a problem within the family.

Two separate studies in 1991 and 1996 found out that folic acid can help prevent neural tube defects, urinary tract and cardiovascular defects. Deficiency folic acid will lead to low birth weight and increased incidence of neural tube defects.

Another necessary prenatal vitamin is iron. Iron is the main component of hemoglobin which is the part of the blood that carries oxygen. Thus, iron is important in the transportation of oxygen in the body of the pregnant woman and that of the unborn child. Iron enhances the baby’s healthy growth and helps the mother maintain a healthy body as she gives birth to a baby.

There are many things Vitamin A can do. First, it can help in developing the embryo,cells and tissues. Second, it fights infections and repair damaged tissues. Third, it can also help in lactation which is done during breastfeeding. Lastly, it develops other parts of the body such as the eyes, heart, skin and mucous membranes. These are the reasons why Vitamin A is essential for pregnant women.

What is good in taking prenatal vitamins is not only in helping you when you were pregnant but also in providing a healthy life to your child.

Natasha Marryat runs the Why Can’t I Get Pregnant blog where she blogs about pregnancy issues. Hop over to her blog to learn more about trying to get pregnant.

The field of human nutrition is cluttered with controversial topics. One of the biggest controversies that persists today is the multiple vitamin supplement. Animal studies have shown for 40 years that nutritional optimization is beneficial in attaining optimal health. It has been the persistent claim of the American Medical Association over the past 30 years that only malnourished people and pregnant females need vitamin supplements. The question is: can a person optimize their nutritional intake in order to consume optimal levels of micronutrients (vitamins and minerals)? To answer that question we cite a nutritional analysis of a hypothetical one day optimized menu containing the following: orange Juice, blueberries, multiple grain bread, egg, Smart Balance (a butter substitute), plantains, carrots, brown rice, black beans, roast white meat chicken, celery, broccoli, peanuts, apple juice, salmon, sweet potato, spinach, grape juice, pear, and tangerine.

The following list displays the nutritional parameters analyzed, compared to RDA values and ideal micronutrient levels (Kenneth Cooper, Kenneth Pellet) in an optimized 2000 CALORIES menu:

• CALCIUM-660mg, compared to an RDA of 1000mg
• IRON-15mg, compared to an RDA of 18mg
• ZINC-9.9mg, compared to 15mg
• Other nutritional values are within RDA values.

Interestingly, the saturated fat/monounsaturated fat/polyunsaturated fat ratio should minimally be 1/1/1, is actually 11/21/14. This ratio is consistent with the Mediterranean Diet. In the research journal article: Block, et.al. “Usage patterns, health, and nutritional status of long-term multiple dietary supplement users: a cross-sectional study.” Nutrition Journal. 30:12 pages. October 24, 2007, they concluded that the study group that daily consumed a broad array of vitamin/mineral and herbal supplements were more likely to have optimal blood levels of micronutrients than the unsupplemented control group. They also were less likely to have high blood pressure and diabetes. There are numerous research articles that recommend the use of multiple vitamin/mineral supplements. In all fairness there are conflicting journal articles that suggest harmful effects of supplements. The AMA is always quick to warn potential supplement users of the dangers of overdosing on the fat soluble vitamins: A, E, D, and K. They often imply that these dangers apply to all supplements.

In a study: Zhang, et.al. “Effect of multiple micronutrient supplementation on anti-oxidative activity and oxidized DNA damage of lymphocytes in children”, Ahongjua Liu Xing Bing Xue Za Zhi, 26:268-72. April 26, 2005, on multiple micronutrient supplements in children, the researchers concluded that “supplementation of multiple micronutrients could effectively increase the (blood) levels of beta carotene, vitamin A, vitamin E, vitamin C and Selenium.” They also measured a significant decrease in oxidized DNA (gene damage), decreased levels of hydrogen peroxide (a natural, inadvertent oxidation byproduct of metabolism that is harmful to cells) and increased levels of glutathione peroxidase (enzyme that destroys hydrogen peroxide, thus protecting the cell). We can conclude that a multiple micronutrient supplement of the highest quality is an advisable part of any person’s nutritional regimen in order to obtain optimal health status.

Vitamins are the nutritive substances found in the foods that we consume. These substances are required in the body for healthy growth and development and each vitamin plays a specific role in the healthy building of our body. Just for example Vitamin A improves eye sight, Vitamin B synthesizes protein and energy, Vitamin C helps to heal cuts, and Vitamin D strengthens bones.

Types of Health Vitamins, their Functions and Sources

Vitamins are of two types:

Fat soluble -These vitamins get stored in the adipose or fat tissues of our body and some get stored in the liver. These wait within the fat layers of the body until the body feels the need to use them. While some of these fat soluble vitamins are stored in the body for a handful of days, some of these stay up to 6 months. The vitamins that come under this category are:

Vitamin A

Functions:

• Improves Night Vision
• Improves Color Vision
• Maintains Healthy Skin

Sources:

• Milk
• Green leafy vegetables
• Orange fruits

Vitamin D

Functions:

• Strengthens bones
• Absorbs Calcium

Sources:

• Milk
• Egg Yolk
• Fish

Vitamin E

Functions:

• Maintains body tissues
• Protects lungs
• Forms Red Blood Cells

Sources:

• whole grains
• Green leafy vegetables
• Wheat germ

Vitamin K

Functions:

• Help in Blood Clotting

Sources:

• Dairy products
• Green leafy vegetables
• Soybean Oil
• Broccoli

Water soluble – These vitamins instead of getting stored travel through the bloodstream and the unused portion is released out of the body through urine. These need regular replacement since they don’t stay within the body.The water soluble vitamins are:

Vitamin C

Functions:

• Strengthen body tissues
• Resists infection

Sources:

• Citrus Fruits
• Strawberry

Vitamin B Complex (B1, B2, Niacin, B6, Folic acid, B12, Biotin, and Pantothenic acid)

Functions:

• Help in Metabolism
• Yield Energy
• Synthesize Red Blood Cells

Sources:

• Whole Grains
• Poultry
• Sea food