Eating for two is a myth in pregnancy; but whatsoever you eat should be healthy and nutritious.
During pregnancy, you need proper nutrition for the growth of the baby. Vitamin C is a water-soluble nutrient and helpful in improving foetal growth. The body is not able to store vitamin C so a fresh supply of vitamin C is very crucial during pregnancy. Vitamin C helps in a healthy pregnancy. Deficiency of Vitamin C can result in suppressed immunity and poor health.
In this article, we will explain which are the top foods rich in vitamin C and its daily dosage.
Vitamin C rich foods are crucial for the development of the foetus and well-being of the expectant mother. Vitamin C rich fruits and vegetables are a very important part of a pregnant woman’s diet. Vegetables like tomato, pepper, cabbage, broccoli, and cauliflower are rich in Vitamin C. Vitamin C rich fruits include lemon, oranges, strawberries, apples, and grapes.
During pregnancy, a woman’s body requires various nutrients. Vitamin C is an essential nutrient that helps in the development of the baby. Vitamin C is not produced by the body so it’s important to take Vitamin C Tablets and capsules. Vitamin C supplements boost the immunity of pregnant women and help in the creation of the baby. Pregnant women should take Vitamin C tablets and capsules for a healthy pregnancy. Prenatal vitamins are normally recommended during pregnancy by doctors.
Best Vitamin C sources contain fresh fruits and vegetables. Meat and dairy products have less vitamin C. Pregnant woman’s diet must contain vitamin C rich fruits and vegetables.
Vitamin C Rich Foods | Portion | Average nutrient quantity (mcg) |
Red peppers | 100g | 126 |
Broccoli (Best raw or steamed) | 100g | 79 |
Strawberries | 100g | 57 |
Cabbage (Green or white) | 100g | 45 |
Citrus fruits (oranges) | 100g | 42-52 |
Orange Juice | 100g | 40 |
Tomatoes | 100g | 30 |
spinach | 100g | 30 |
Snow peas (Cooked) | 125ml | 41 |
Sweet Potato with skin (cooked) | One medium | 22 |
Turnip greens (cooked) | 125ml | 21 |
Guava | 1 fruit | 206 |
Kiwi | 1 Large | 84 |
Mango | Half fruit | 38 |
Guava juice | 125ml | 26 |
Litchi | 10 fruits | 69 |
Pregnant women can take Vitamin C tablets and capsules apart from the foods. The recommended daily amount is 85 milligrams for pregnant women who are 19 years and above. For pregnant women below 18 years, Vitamin C dose should be 80 mg per day. Some studies suggest that 200 mg per day is an optimal amount for most adults
Dosage of food as per the daily requirement of Vitamin C:
Pregnant women get an ample amount of vitamin C from food sources. The maximum daily amount safe for pregnant women above 19 years in 2,000mcg and for women below 19 is 1800 mcg. Pregnant women can take 1000 mcg vitamin C during pregnancy if they have a deficiency. It’s not a good idea to take mega doses. Too much Vitamin C tablets during pregnancy may increase the risk of preterm birth.
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For most pregnant women, it’s easy to get the recommended amount of vitamin C through diet. If you are not getting enough vitamin C, switch to HERA Prenatal supplement. It contains only the right ingredients like folic acid, vitamin C and iron in the correct dosages. It bridges any gaps in nutrition during pregnancy. HERA prenatal supplement is doctor recommended, made of clean ingredients, 100% vegan and safe for daily use.
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HERA Pro tip: It is recommended that you start taking a prenatal vitamin 3 months before pregnancy and continue taking it until the end of pregnancy..- HERA
The way you prepare and cook foods can affect the vitamin C content. To retain most vitamin C content follow these tips:
Pregnant women can include these snacks and recipes to get the recommended amount of Vitamin C.
Vitamin C is crucial during pregnancy for both mother and the foetus. It is not produced in the body and has to be taken from outside. Vitamin C rich foods are enough to fulfil their daily needs. Vitamin C capsules should be taken under medical guidance.