Vitamin C During Pregnancy

It is not simple for a woman to nurture a new life inside her body. Words appear insufficient to explain the physical and mental turmoil that a woman's body goes through. By the end of the journey, the mother is physically and mentally exhausted due to raging hormones, an expanding belly, out-of-control emotions, and the excitement of seeing the "apple of one's eye."

When a pregnant woman is going through so many ups and downs, she has to eat a nutritious meal to maintain her body healthily and energised. The body's requirement for critical nutrients grows dramatically during pregnancy to support both the mother and the foetus. In this post, we'll look at one such nutrient: vitamin C, its relevance, advantages, and food sources that are high in vitamin C.

Vitamin C is a powerful antioxidant.

It is also known as ascorbic acid and is a water-soluble vitamin. It is also an antioxidant that aids in the neutralisation of free radicals in the body, thereby strengthening the body's resistance power, which aids in the battle against numerous infections.

Importance of vitamin C during pregnancy

• It is suggested that an expectant mother consume 85mg (milligrammes) of vitamin C each day. Because vitamin C aids in the development of collagen in the body, it is essential for pregnant women to receive enough of it. Collagen is an important structural protein found in bones, cartilage, tendons, and skin.
• It also helps with tissue regeneration, wound healing, bone growth and repair, and skin renewal, protecting the body from daily wear and tear.
• Vitamin C helps the body fight infections and disorders by boosting the immune system.
• It aids iron absorption, lowering the risk of anaemia in both the mother and the baby.
• It also aids in the prevention of pre-eclampsia, a potentially fatal high blood pressure syndrome that only affects pregnant women.
• Vitamin C assists in the development of your baby's iron stores, which will help them learn and grow during the first six months of life.
• When paired with other necessary nutrients, it aids in the prevention of pregnancy issues such as miscarriage, premature birth, and excessive bleeding during delivery, among others.

Consequences of Vitamin C deficiency during pregnancy

• It can cause irreversible harm to the unborn brain, particularly to the area of the brain that is known to retain memories.
• In newborns, it causes scurvy. Scurvy is an inflammatory condition of the gums in which the gums bleed due to weakened capillaries.

Signs of Vitamin C Deficiency

Gum irritation, brittle hair, rough and dry skin, bruising, and slow-healing cuts are the first indicators of vitamin C insufficiency.

21 food sources rich in vitamin C

Vitamin C is abundant in a variety of fruits and vegetables, some of which are listed below.

1. Strawberries: Strawberries are one of the sweetest and healthiest berries on the earth, with a high vitamin C content. They're also abundant in antioxidants and fibre. Half of the daily required amount is provided by just one serving.
2. Papayas: Another high-vitamin C fruit, papayas provide 100% of your daily vitamin C needs in only one serving.
3. Citrus Fruits: Oranges, grapefruits, lemons, and limes are examples of citrus fruits. Citrus fruits have a lot of vitamin C in them. One medium orange has a whopping 70 milligrammes of vitamin C.
4. Black Currant: Given its dark purple colour, it's natural to assume this fruit is abundant in vitamin C. Black currants include roughly 180 mg of potassium, iron, vitamin B5, and polyphenols per serving.
5. Kiwi: This small bright green fruit from New Zealand has more vitamin C than an orange, which may surprise you! They contain as much potassium as a banana and are high in flavonoids.
6. Guava: This exotic fruit is high in vitamin C, with single guava providing more than 250 mg. Over twice as much as you require daily! Guavas are also high in dietary fibre, folic acid, potassium, and manganese, making them a great superfood to include in your diet.
7. Bell Peppers: Bell peppers are another high-vitamin C and beta-carotene food. Over 140 mg of vitamin C can be found in half a cup of raw red pepper.
8. Brussels Sprouts: Brussels sprouts are well-known for their high vitamin C content. Cooked Brussels sprouts contain around 50 mg of vitamin C per serving.
9. Melons: Melons are high in vitamin C. One cup of cantaloupe has roughly 67 milligrammes of vitamin C, as well as lots of vitamin A and potassium.
10. Dark Leafy Greens: Kale, turnip greens, chard, and spinach (as well as the majority of other leafy greens) are all excellent sources of vitamin C.
11. Broccoli: This small green tree contains almost 90 milligrammes of vitamin C per serving. Broccoli is also one of the best detox vegetables to incorporate into your diet.
12. Amalaki Fruit: This nutrient-dense superfood hails from India and is one of the most essential remedies in the Ayurvedic pharmacopoeia. The fruit is harvested, dried, and used for its health benefits. It contains one of the highest concentrations of vitamin C, so it's no surprise that it's prized for its immune-boosting benefits.
13. Broccoli: This small green tree contains almost 90 milligrammes of vitamin C per serving. Broccoli is also one of the best detox vegetables to incorporate into your diet.
14. Cauliflower: Cauliflower, while not as colourful as some of our other vitamin C-rich vegetables, holds its own. One cup of cauliflower has 46 mg of calcium, as well as plenty of vitamin K, folate, and dietary fibre.
15. Tomatoes: Another vitamin C-rich food is bright red tomatoes. Sun-dried tomatoes are a good choice because they are high in this important vitamin. One 100-gram meal contains more than 100 milligrammes of vitamin C.
16. Select Herbs: Vitamin C is abundant in many fresh herbs, including cilantro, chives, thyme, basil, and parsley. Invest in some fresh herbs and use them to season your meals. One cup of fresh parsley has more than 130 milligrammes of vitamin C. The first is thyme, which has 160 milligrammes per cup.
17. Cantaloupe: A quarter of a medium cantaloupe contains 47 mg of vitamin C and 51 calories.
18. Grapefruit Juice: Grapefruit juice offers about the same amount of vitamin C as green peppers, with 50-70 mg of vitamin C per 3/4 cup and 71-86 calories.
19. Cloves: Cloves are high in vitamin C, with 100 g of cloves containing 80.8 mg and 1 teaspoon of clove powder containing 1.6 mg.
20. Mustard greens: Mustard greens are high in vitamin C, with 100 g of mustard greens containing 70 mg and 1 cup of minced mustard greens containing 39.2 mg.
21. Lychee: One lychee has 6.8 mg of vitamin C, while 100 g of lychees has 71.5 mg. They're also high in potassium and omega-3 fatty acids.
22. Watercress: Watercress has several health benefits and is high in vitamin C, with 100 g watercress containing 43 mg and 1 cup chopped watercress providing 14.6 mg vitamin C. It also has zero cholesterol and is high in vitamin A, vitamin K, calcium, and potassium.

Vitamin C supplements are usually unnecessary because one glass of orange juice is more than enough to meet the daily need. So, mamas, eat well and stay well!!

Visit here for more pregnancy-based blogs.

Read More: Different stages of pregnancy

Read More: All You Need to know about the ultrasound baby scan

Read More: How to maintain healthy diet in your pregnancy during the covid-19?