Vitamin B9

Vitamin B9 is also known as folic acid.  See this page for full details.

Vitamin B6

What is the role of Vitamin B6?

This vitamin aides in metabolising normal foodstuffs (protein, fat, carbohydrate) as well as being essential for the immune system and brain functioning.  During a pregnancy, vitamin B6 is also required to develop the brain and nervous system within the fetus.

What are the recommended daily intake levels?

The RDA for Vitamin B6 is generally between 1.5mg and 1.9mg.  During pregnancy, this rises to about 2mg per day.

Which foods are a good source of iron?

Fruits and juice: Banana, avocado, prune juice.

Vegetables: Potatoes.

Pulses, cereals & nuts: Wheat germ, yeast extract, muesli, nuts, lentils, corn flakes.

Animal products: Chicken, liver, salmon, tuna, herring.

Vitamin D

What is the role of Vitamin D?

Vitamin D has a fundamental role in the absorption of calcium into the body, therefore it is required for the formation of bones and teeth in the baby.

What are the recommended daily intake levels?

The RDA for Vitamin D is generally between 200-300 IU (International Units).  During pregnancy, this rises to about 400 IU per day.  Vitamin D is produced within the body when the skin is exposed to sunlight.

Which foods are a good source of iron?

Vegetables: Shitake mushrooms.

Animal products: Salmon, mackerel, tuna, dairy products, cod-liver oil.

Other: Skin exposure to direct sunlight.

Vitamin C

What is the role of Vitamin C?

Vitamin C serves to fight tiredness and infections.  It is also used by the body in the process of absorbing iron.

What are the recommended daily intake levels?

The RDA for Vitamin C is generally around 80mg per day.  Upper limit is 1 gram.

Which foods are a good source of Vitamin C?

Fruits and juice: Rose hip, blackcurrant, kiwi, loganberry, lychee, citrus & other fruits.

Vegetables: Red pepper, parsley, broccoli, brussel sprouts, avocado, cabbage, etc.

Animal products: Liver (beef, lamb, calf, pork, chicken), oysters, lamb heart, cod roe, milk.

NOTE: Vitamin C is lost in the cooking process!

ALSO IN THIS CHAPTER:  

1. Folic Acid - A detailed look at this B vitamin that is vital for a healthy pregnancy along with a detailed listing of food sources rich in this substance.

2a. Minerals and Trace Elements (Calcium & Magnesium) - A roundup of minerals and trace elements that play an important role in a pregnancy.

2b. Minerals and Trace Elements (Iron, Manganese & Zinc) - A roundup of minerals and trace elements that play an important role in a pregnancy.

3. Vitamins - A guide to how various vitamins are used during a pregnancy with a guide to which foods are good sources of these vitamins.

4. Nutrients - An overview of proteins, carbohydrates and fats, explaining the role of each and which foods they can be found in.

5. Foods to avoid - What should be avoided when pregnant.  An explanation of risky things to take into the body and share with baby during pregnancy.