Being pregnant is like extra joy and responsibility of you to take care of two lives at a time. Vitamin B is essential for growing baby. Deficiency of vitamin B during pregnancy can leads to abnormalities in the baby.
A healthy pregnancy can be attained by eating vitamin B rich foods.
Here is the list of vitamin B complex for healthy and safe pregnancy.
Vitamin B-1 Thymine
- Pregnant women need vitamin B-1 for proper function of muscle, heart and nervous system. It will help in baby’s brain development.
- 1.4 milligrams (mg) per day required for pregnant women.
- Natural sources of vitamin B-1 are cereals, whole grain products, lean pork, dried beans, and peas.
Vitamin B-2 Riboflavin
- Baby needs vitamin B-2 for bone, muscle, and nerve development. It gives energy to pregnant women.
- Deficiency of vitamin B-2 leads to high blood pressure of women.
- 1.4 milligrams per day requirement for women.
- Almond, spinach, Chicken, turkey, fish, yogurt, cornflakes, and eggs are the source of vitamin B-2.
Vitamin B-3 Niacin
- Niacin or vitamin B-3 helps in digestion, ease nausea, and abate painful migraines in women.
- 18 milligrams per day requirement
- Source of vitamin B-3 is wholegrain cereals, eggs, cow’s milk, green vegetables, meat, nuts and fish.
Vitamin B-5 Pantothenic Acid
- B-5 helps to synthesize nutrients and hormones which are helpful for growing baby.
- 6 milligrams of vitamin B-5 per day
- Peas, beans, lean meat, poultry, fish, milk, broccoli, avocados, whole grains, cereals, sunflower seeds are the good source of vitamin B-5.
Vitamin B-6 Pyridoxine
- Baby’s brain and nervous system development in full nine months depend on vitamin B-6.
- 2 milligrams of vitamin B-6 per day
- Sunflower seeds, pistachios, tuna, poultry, lean beef, bananas, avocado and tomatoes are the good source of this vitamin.
Vitamin B-7 Biotin
- DNA replication of baby needs biotin and it also helps to maintain skin, nails and hairs.
- 30 mcg per day
- Source of vitamin B-7 is cauliflower, salmon, carrots, bananas, soy flour, soybeans, yeast, wheat germ, whole grain cereals, eggs, dairy products, nuts, Swiss chard, chicken, avocados, milk, mushrooms, and peas.
Vitamin B-9 Folic Acid
- Heart and circulatory system of baby depend on vitamin B-9. It helps in the production of RBCs to help spinal cord development.
- Early in pregnancy vitamin can reduce the risk of neural-tube defects like spina bifida.
- 400 micrograms of folic acid per day
- Oranges, strawberries, green leafy vegetables, beans, nuts and cauliflower are good source.
Vitamin B-12 Cobalamin
- Vitamin B12 is important in preventing neural tube and other neurological defects in infants.
- 2.6 micrograms per day
- Sources of vitamin B-12 include milk, poultry, and fish like salmon, tuna, trout and beef.