The third trimester of pregnancy is the home stretch. For the expectant mother, this is the period when it is necessary to complete preparations for future childbirth, and for the fetus, this period is characterized by the end of the formation of all internal organs and preparation for independent living. During this period, a pregnant woman needs to carefully monitor her condition, physical activity, and, of course, diet. Today Estet-portal will tell you about what vitamins are needed in the last trimester of pregnancy.
What vitamins and microelements are needed
In the third trimester of pregnancy, the most important vitamins and minerals for the body of the expectant mother and her unborn baby are:
- vitamin C;
- vitamin D;
- omega 3;
- fiber.
Depending on the condition of the pregnant woman and the degree of development of the fetus, vitamins and microelements taken during the first two trimesters will need to be extended.
Vitamin C for pregnant women
What do you need
Vitamin C is especially important for reducing the risk of developing infectious and viral diseases in pregnant women. After all, the transfer of these diseases can adversely affect the development of the fetus.
In addition, vitamin C is recommended to be taken even during pregnancy planning, if the woman smoked.
Where to find
We all know that vitamin C is found in citrus fruits. It can also be found in:
- carrots;
- potatoes;
- pepper;
- strawberries;
- blackcurrant.
But it is worth remembering that an overabundance of this vitamin can adversely affect the state of the body. The daily requirement of vitamin C is about 90 mg.
Vitamin D for Pregnancy
What do you need
Vitamin D is prescribed to all pregnant women in the third trimester to prevent rickets in the unborn child. In addition, this vitamin is involved in the formation of the cardiovascular system. The RDA for vitamin D is 400 mg.
Where to find
We get the main dose of vitamin D from the sun. But it is better for pregnant women to limit their exposure to ultraviolet light. Therefore, you can consume this vitamin with food. You can find it in:
- fish and seafood;
- milk;
- egg yolk.
It is worth noting that compared to fish and seafood, milk and eggs contain little vitamin D.
Omega 3 Pregnancy
What do you need
Omega 3 is a complex of fatty acids that prevents the formation of blood clots. It helps to improve the blood circulation of the expectant mother, and also contributes to the growth of the fetus and the development of its brain.
Where to find
Omega 3 is found in varying amounts in a variety of foods. Most of this fatty acid complex is found in:
- sardines;
- salmon;
- linseed oil and flaxseed;
- currant and walnut oil;
- walnuts;
- Chia seeds;
- kinoa;
- soy;
- peanut leaves;
- purslane.
In smaller amounts, omega 3 can be obtained by consuming:
- marine fish;
- rapeseed, corn and olive oils;
- almond;
- beans, chickpeas and lentils;
- spinach;
- radish;
- mustard;
- cauliflower and broccoli;
- avocado;
- raspberries and strawberries.
Fiber for pregnancy
What do you need
First of all, fiber benefits the expectant mother. It helps to cleanse the body of metabolic products. In addition, it contributes to the stabilization of blood sugar levels.
Where to find
The main sources of fiber for expectant mothers can be:
- whole grain products (including bread);
- rice, rye and oat bran;
- carrots;
- potatoes;
- brussels sprouts and broccoli;
- legumes;
- apples;
- strawberry;
- strawberry.
Remember that since fiber has a laxative effect, it should not be carried away and consumed in large quantities.
The editors of Estet-portal sincerely hope that our advice will help you understand what vitamins you need and in what products they can be found. But I would like to remind you once again that our advice, in no case, does not replace a visit to the doctor.
Source estet-portal.com
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