The most important vitamins and minerals during pregnancy and breastfeeding

Folic acid/Folate 

Folic acid contributes to the development of maternal tissue during pregnancy, and women should start consuming it as soon as they start planning their pregnancy. Adequate intake of folic acid is naturally important in all life stages, as this vitamin has numerous roles in the body. Since the body cannot produce it on its own, folic acid needs to be obtained from the diet. Good sources of folate are leafy vegetables, cereal sprouts, beans, nuts, milk, citrus fruits, and grapes. 

Iron 

The recommended iron intake increases during pregnancy because iron plays a role in the formation of red blood cells and hemoglobin and in cell division. In the diet, meat is the richest in iron, but legumes, whole grains, and vegetables also contain it. The absorption of non-heme iron improves with the simultaneous consumption of vitamin C. 

Vitamin C 

Vitamin C is important in the functioning of the immune system and collagenase synthesis, normal bone function, and increases iron absorption... Among other things, it can be found in berries, citrus fruits, tomatoes, broccoli, spinach, potatoes, cauliflower, and peppers. 

Thiamine 

Thiamine (vitamin B1) contributes to the functioning of the nervous system. Whole grains are the most important source of thiamine in the human diet, but otherwise, the best source of this vitamin is yeast. 

Vitamin B2 

Vitamin B2 (riboflavin) contributes to maintaining healthy skin and mucous membranes. Its role in preserving vision is also recognized. Good natural sources of vitamin B2 are milk and dairy products, fish, and whole grain products. 

Vitamin B6 

Vitamin B6 contributes to the functioning of the immune and nervous systems but also contributes to the reduction of fatigue and exhaustion. It is found in large quantities in poultry, fish, and some vegetables, e.g. cabbage and green beans. It is also found in potatoes, bananas, and whole grains. 

Vitamin B12 

Vitamin B12 plays a role in the formation of red blood cells, it also contributes to normal psychological functioning. The richest source of vitamin B12 is the liver, which pregnant women should not consume. Vitamin B12 is also found in meat, fish, eggs, milk, and dairy products. 

Zinc 

Zinc plays a role in DNA synthesis and fertility and reproduction. That is why it is a mandatory ingredient in the diet of women who are planning pregnancy, as well as their partners. In the second and third trimesters of pregnancy and during breastfeeding, the recommended zinc intake increases significantly, but zinc absorption is also more efficient in these periods. Good natural sources of zinc are meat, eggs, milk, and cheese.