Once you find out about your pregnancy, it becomes very crucial for you to ensure eating well and healthy. The risks and complications would be on the rise if one doesn’t eat well. This article would tell you the right intake every pregnant woman must ascertain.

At an outset, a pregnant woman should never forget to eat at least 300 calories more a day after she hits around the second trimester. The extra energy required for the growth of your baby comes in from the extra calories to take in. These calories would not give the right to chow every food in the line of site. It is just about 300 calories which is coming along. One banana or a glass of milk equals about a 100 calories. Similarly, about half a cup of grapes, a slice of whole wheat bread with an ounce of cheese would be about 200 calories. Check how much more you eat in this manner than choosing to eat a donut on its behalf.

Proteins are very much essential for any pregnant woman. A minimum of at least three servings of proteins is required per day. This could be either received from three glasses of milk, or 2 cups of yoghurt and 3 ounces of cheese. Proteins could be brought into your body by varied patterns of intake. They are quite rich in amino acids which contribute in building the baby tissue to a maximum extent.

Next, during the pregnancy tenure, one would require at least 4 servings of calcium. Calcium assists in building the baby’s bones and teeth, along with protection to the woman carrying the unborn. Milk, of course, is the rich source of calcium; however, it could also be acquired from yoghurt, cheese and even ice creams.

A pregnant woman needs to get about four servings of vitamin C. This is rich in fruits and vegetables. During pregnancy one needs to ascertain to have ample servings of green leafy and yellow vegetables and equivalent fruits. The body cannot store Vitamin C, and therefore, the intake should be on daily basis as a fresh supply to the body. Fruits and vegetables would not just supply the required Vitamin C, but would maintain a healthy diet too.

At least two servings of vegetables and fruits needs to be taken every day and this should not be merely for the Vitamin A or Vitamin C reason. Vegetables and fruits are essential for healthy lifestyle. Bananas, Apples and onions are a few of them which must never be ignored. About six or more servings of legumes and whole grains are required too. These comprise of Vitamin B and E and would assist in battling constipation. Whole wheat bread, brown rice and pop corns would also act as supplement in your diet.

Iron is one most significant nutrient you would require especially when pregnant. The iron demand is always on the rise during pregnancy. A woman should ensure to maintain enough iron levels in the body in the pregnancy tenure. If she thinks there is some deficiency occurring with regards to iron, a doctor would be the best to guide a few iron supplements to maintain the requirement. Lack of enough iron could lead to anemia.

Eating healthy and well is essential for everyone in general. However, pregnancy would require you to eat well as a mandatory rule as it is considered with two interests



By: Abhishek Agarwal

About the Author:

Pregnancy complications can often adversely affect the pregnancy outcome, putting an end to your dream of starting a family. However, awareness about the complications and related pregnancy symptoms can help minimize complexities during childbirth.

Pregnancy complications can arise due to various reasons anytime during your pregnancy week by week development. The most common complications like premature birth are often diet and health related. Quite a few are triggered, if conception happens after the age of 30 years.

Preventing Premature Delivery

Quite often, serious problems have simple solutions. Prevention of premature birth, you will be surprised to know, calls for just an increased intake of Vitamin C.

A normal pregnancy usually stretches over 40 weeks. Pregnancy complication arises, if delivery happens before 37 weeks. This occurs when the foetus membrane ruptures untimely. Premature rupture of membrane (PROM) is the most common cause of premature birth and happens in about 10-20% pregnancies worldwide. Studies indicate that while vaginal infection, improper diet, etc., increase PROM risk, the deficiency of Vitamin C is a major contributor. Vitamin C, found in fruits and vegetables, is critical for the maintenance of foetal membrane. Further fortifying the significance of Vitamin C, a recent study revealed that women with high intake of Vitamin C are less susceptible to PROM.

Hence, by simply supplementing pregnancy diet with Vitamin C rich content, you can say good-bye to one of the most common pregnancy complications.

Minimizing Pregnancy Complications After The Age Of 30

In recent times, more couples are deciding to start their family little late in life, once they have settled well in their career. This has led to a rise in pregnancy complications, as age and fertility are closely related. However, taking a few precautions during the pregnancy period will put an end to many pregnancy complications.

Fertility drugs are to be avoided and taken only on doctor advice. Other than increasing the incidence of multiple births, such drugs can become a major health hazard and can cause a number of pregnancy complications.

Medical check-up before and after conception are a must, to deter any kind of pregnancy complication arising due to age, diet, health, etc. As with any regular pregnancy, smoking, alcohol and other drugs should be shunned. Follow a regular exercising routine, as suggested by your gynaecologist, to strengthen your body against the regular pregnancy aches.

To sum up, the secret to happy pregnancy and delivery lies in following a simple lifestyle, which involves a wholesome diet, regular exercise and consistent medical counselling?



By: Apurva Shree

About the Author:

Did you know that it is said that 75-90 percent of all pregnant women develop stretch marks when pregnant?

Apart from all the other factors that pregnant women may have to look forward to – like weight gain, fatigue, morning sickness, back aches and getting up all night to go to the toilet – stretch marks are a very real possibility for every pregnant women.

They can occur on the breasts, abdomen, arms and legs and are most likely to appear during the sixth or seven month of your pregnancy. Whether you are likely to get stretch marks during and after pregnancy depends on the amount of your weight gain, your genes, your homes and what you have done to prevent stretch marks during the pregnancy.

There are many things you can do – including home remedies for stretch mark prevention – to lower the chance of you getting them when pregnant.

Here are some simple ways to prevent them during pregnancy:

1. Drink plenty of water during pregnancy. Though this may have the downside of meaning that you are constantly on the toilet, by keeping your body hydrated you are also keeping your skin hydrated.

2. Eat plenty of fresh produce, fruits and vegetables, healthy oils and low fat foods. Vitamins that are particularly great contributors to the appearance of the quality of your skin are Vitamins C, E, A and zinc – though foods rich in Vitamin A are best avoided during pregnancy.

3. Try not to gain too much weight during pregnancy. If you have a more steady weight gain your skin will stretch slowly and naturally thus lessening the chances of having stretch marks.

4. Increase circulation to the areas prone to stretch marks – abdomen, arms, legs, breasts for example – by using a body brush or a wash cloth to gently massage those areas.

5. Make sure your diet is balanced and nutritional. If you believe your diet could be improved then be sure to take vitamins which are critical for your overall wellbeing and that of your baby but also your skin, hair and teeth.

6. Make sure your skin is moisturized throughout your pregnancy but also after the birth of your baby till you get back to your pre-pregnancy weight. There are many stretch mark creams and oils that can help prevent stretch marks while pregnant. Vitamin E oil is a very popular massage oil during pregnancy. These stretch marks creams and oils have been specifically designed to keep your skin taut and firm during pregnancy.

7. Check with your doctor to see if you can undertake some mild forms of exercise during your pregnancy. Keeping your body in ship-shape and toned condition is a great way to make the most of what the body has to offer, also for your skin! Ensure that you include enough portions of protein, carbohydrates, and fats in your diet to feel and look your best and to reduce the chance of getting stretch marks during pregnancy.

8. Avoid stress as much as possible when pregnant. Making sure you have relaxing periods to yourself and reduce your stress levels will result in less stress on your skin. All of the above can contribute to your health, well-being but also the condition of your body and skin and ultimately lower your chances of getting them when pregnant.

However, stretch mark prevention does not stop after you have given birth. You are also prone to stretch marks following dramatic weight loss so it’s important to keep all these lifestyle choices mentioned above in mind after the birth of your baby too.

By following these simple lifestyle tips to preventing them during pregnancy and you will greatly reduce your changes of getting them in the first place.

However, should you get stretch marks nonetheless remember that you are not alone and that there are many stretch mark treatments and home remedies to help reduce their appearance.

Stretch marks are a very small price to pay for the blessing of giving birth to a beautiful baby.



By: Karin Manning

About the Author:

It’s imperative that expecting mothers consume a nutritious diet during conception, pregnancy and breastfeeding. Her diet should balance carbohydrates, fats and proteins and include lots of fresh fruit and vegetables. Where dietary intake is inadequate, supplementation of vital nutrients including folic acid, Omega 3 fish oil, Iodine, Iron, Calcium and Vitamin D may be necessary.

There is significant evidence to suggest that the risk of a child being born with fetal neural tube defects can be significantly reduced if the mother consumers 400ug of folic acid per day for up to three months prior to conception.

Omega 3 Fish Oil is another vital nutrient that plays a special part in the development of a baby’s brain, nervous system and eyesight. Pregnant women should consumer 900mg of fish oil per day during pregnancy.

Iodine deficiencies in the developing baby can lead to stunted growth, diminished intelligence and retardation. It’s recommended that pregnant mothers consume at least 200ug of iodine per day either via supplementation or by eating lots of seafood.

It’s important for pregnant women to obtain at least 27mg of ion per day to ensure that she does not get anaemia due to the increased blood supply she produces to support the growing foetus.

Calcium and Vitamin D are important for maintaining the bone integrity of a pregnant women and supporting the skeletal development of the foetus. Pregnant women should consume 1200mg of calcium and 10iu of vitamin D per day.

Whilst all of these nutrients and vitamins are said to have benefits for the prevention and treatment of cold and flu, you should not under any circumstances substitute qualified medical advice with information found in this article. The author does not give or purport to give any medical or healthcare advice and is not qualified to do so.

For more information visit Vitamins for Pregnancy for more information about vitamins for cold and flu.

 



By: Kristy Lee

About the Author:

Increasing chances of getting pregnant can be important, especially for women over 40. Taking the top prenatal vitamins is one of the best tricks to getting pregnant fast. Below you’ll find a recommended prenatal vitamin for every situation, plus some additional help on your quest in trying to conceive a baby.

The good news is that pregnancy after 40 isn’t as difficult as it used to be. A getting pregnant calendar should be your first step: make sure you carefully mark the days of your cycle in order to maximize your chances. Knowing your ovulation date is the single most important factor when it comes to conceiving a child, so make sure you and your partner are aware of when these days are.

The best pregnancy food to eat includes anything that will help you stay energized. Balance proteins such as meats, fish, eggs and poultry against healthy carbohydrates like fruit, nuts, and whole grains or cereals. Drink plenty of water to keep your body hydrated, and try to increase your physical activity so that you’re getting at least 30 minutes of exercise each day. Getting pregnant after 40 requires your body to be in the best possible shape, both for you and your future baby.

The best pregnancy vitamins include supplements that your body may no longer be getting enough of. As a woman advances in age her metabolism decreases, and the breaking down of food and nutrients isn’t as efficient as it used to be. Trying to conceive a baby while your body is deficient of essential minerals can be an uphill battle, which is why the following recommended prenatal vitamin regimen should be considered:

* Folic Acid – This supplement is a must have. It’s the number one pre-pregnancy vitamin prescribed to women of any age, and it’s an important part of early fetal development. You should make sure Folic Acid is at the top of your list.

* Iron – Getting enough iron can be a problem as you get older. For women who are anemic, iron is especially important. Make sure you’re getting your daily recommended allowance.

* Calcium – As you probably already know, calcium breakdown can be a common female problem as age increases. Ovulation and getting pregnant requires that you get more than enough of this vital element.

* DHA – Many top prenatal vitamins include docosahexaenoic acid (DHA). This is an omega-3 fatty acid normally found in fish that is important for brain and heart development and health. Because women trying to become pregnant often limit their intake of fish due to concerns about mercury, they sometimes miss out on getting enough DHA in their diet. Make up for it here.

* Alpha Lipoic Acid – Essential to producing energy at a cellular level, C0Q10 and alpha lipoic acid are fairly expensive and not commonly found in most prenatal supplements… but these nutrients can have incredibly powerful effects on your body’s function. If you can work these into your budget, they’re certainly worth it.

* Zinc – Want to really boost fertility? Zinc has been shown to do just that, in numerous studies. It can be taken while trying to get pregnant in order to stimulate fertility and you should continue to take it while pregnant to help in the development in your baby’s tissues.

* Vitamin B6 – Not only do the B-complex vitamins help give you an energy boost, but this particular supplement has been proven to decrease symptoms of morning sickness. By increasing chances of getting pregnant with this mineral, you’re also helping out with how you’ll feel once you’ve already conceived.

No matter how old you are, it’s never a bad idea to be on the best pregnancy vitamin plan possible. It’s also important to realize that there are foods that you should avoid while trying to get pregnant, and over the counter medications and herbal remedies that could be counterproductive to having a baby. On the flip side of the coin, there are many that can actually help in Getting pregnant after 40.

By: Aurelia

About the Author:

Is it normal to have fatigue in early pregnancy? Read on to discover why fatigue in early pregnancy happens and what you can do to make sure you are not nutritionally depleted.

Pregnancy is an amazing event in a woman’s life. No matter how long or how hard we study pregnancy we will never fully understand why women get so many very early pregnancy symptoms such as pregnancy fatigue.

From the moment of conception, the developing fetus needs lots of vitamins and minerals to ensure normal cell and organ growth and to prevent congenital abnormalities. As the developing fetus grows it also grows a living organ called the placenta, that allows vitamins, minerals, antioxidants, oxygen, nutrients, hormones and blood to cross from the mother’s blood supply to the developing fetus.

Mothers are givers by nature and during pregnancy they unconditionally and continuously give all their reserve nutrients to their offspring in an attempt to grow a healthy baby. Under normal pregnancy this is be a huge physical drain on the mother’s physical energy level and this is why pregnant women are given pre-natal vitamins.

Prior pregnancy many men and women are depleted in vitamins and minerals because of our lifestyles and the food we eat. Vitamins and minerals are essential in building healthy cells and organs. Many miscarriages are caused by abnormal eggs and sperms due to the lack of adequate vitamins and minerals in the cells prior to conception.

A body lacking vitamins and minerals is in a depleted state which can cause physical disease, irritability, depression and fatigue. The stress of pregnancy on top of this depletion results in a lot of pregnancy fatigue.

Pregnant women need more sleep than normal as when they sleep there is less physical stress on the mother’s body. Therefore sleep gives the mother a better chance of adjusting to all the demands of pregnancy.

It is very important as soon as you know you are pregnant to take vitamins and minerals, especially folic acid (600-micrograms) as folic acid helps prevent congenital abnormalities. If you are not already supplementing your diet with vitamins and minerals, then purchase some until you have an appointment with your health care provider.

Better still, if you are planning to get pregnant, start supplementing your diet with vitamins and minerals to make your body more nutritionally sound, reduce miscarriage risk and reduce the degree of fatigue during early pregnancy.

OK I have spoken a lot about vitamins, minerals and antioxidants and you may be wondering how could you be nutritionally depleted or even be tired if you already supplement. Well the truth is most people supplement with vitamins only and they supplement with a pill delivery system which has a very poor absorption rate. The best way to supplement is a liquid delivery system which has about a 95% absorption rate. Vitamins alone are not good enough, the body needs minerals for optimal health and minerals are necessary to absorb vitamins. For information about a high quality vitamin, mineral and antioxidant product view

http://www.PregnancySuccessCoach.com

You may also be very interested in an amazing message that was telepathically dictated to me for humanity from my son when he was seven-weeks old. Yes you read correctly! I have the ability to communicate with baby’s emotions from inside and outside the womb. Down load this AMAZING MESSAGE FREE at

http://www.PregnancySuccessCoach.com/Message_For_Humanity.html

If you wish to ask me a personal question about your pregnancy or an issue in your life then visit http://www.PregnancySuccessCoach.com/Ask_Hannah_Section.html

Hannah Bajor. C.N.M.,M.S.N.

Certified Nurse Midwife

Pregnancy Success Coach



By: Hannah Bajor.C.N.M.,M.S.N. Pregnancy Success & Health Coach

About the Author:

Becoming pregnant is an exciting milestone in any woman’s life. Because of my many physical changes that happen during pregnancy to the mother and baby, a pregnant woman’s body needs essential nutrients. The metabolism of a woman increases by 30% during pregnancy & nursing which this increases the need for essential nutrients.

Here is a great guide for good nutrition during pregnancy with an explanation of each nutrient that plays a vital role in baby development and a healthy pregnancy! These nutrients can also have a long-term effect on your baby’s health.

Increased Nutritional Needs During PregnancyProtein needs almost doubleIron requirements rise from 18mg to 30-60 mg dailyCalcium/magnesium requirements increase from 800mg to 1200-1500 mg daily

Nutritional Supplements for Pregnancy- Supplements help your body to obtain and absorb sufficient amounts of the necessary nutrients before, during and after your pregnancy term. 

Multivitamin/Multimineral

Provides a great amount of nutrients.

B Complex Folic acid is crucial to prevent neural tube defects..Ensures a healthy pregnancy.Relieves fatigue, insomnia, nervousness.Adequate niacin may act as an anti-nausea agent.

Calcium Magnesium Essential mineral for growing fetus.Helps relieve leg, back & joint pain.Can help provide a tranquilizing effect during labor.

Vitamin E The U.S. Recommended Daily Allowance of vitamin E for pregnant women of any age is 15mg (or 22.5 IU), and for breastfeeding women of any age is 19mg (or 28.5 IU).

Vitamin C Necessary to strengthen blood vessels and to prevent excessive bleeding.Large amounts taken before labor may reduce labor pain – reportedly up to 50%.Can reduce risk of infection after delivery.Helps your baby grow and builds strong bones and teeth.

Iron Iron is essential for making hemoglobin, the protein in red blood cells that carries oxygen to other cells.Helps prevent anemia and excessive blood loss during childbirth.Guards against miscarriage & fetal malformation.

Soy Protein Experts recommend that protein intake be a minimum of 60 grams per day.A woman’s blood volume increases by 50% during pregnancy, and protein is needed to produce new blood cells and circulating proteins.Important in the development of bones, soft tissue, bloodLack of amino acids has been linked to birth deformities

Zinc During pregnancy & lactation, the need for zinc increase about 50%.It is vital for tissue development, especially brain & sex organs.

Folic Acid Folic acid is one of the most important vitamins during pregnancy.It prevents birth defects such as spinal bifida and neural tube defects.

Pregnancy Health Tips Avoid toxic chemicals….. Household cleaners: report by the Consumer Product Safety Commission shows that chemicals commonly found in households are linked to allergies, birth defects, cancer and psychological abnormalities. Switch to toxic free cleaners.

Personal care products: in a recent study of personal care products by the National Institute of Occupational Safety & Heath; 30% were found to contain toxic ingredients. It is essential to use toxic free shampoo, toothpaste etc.

Most health care professionals recommend supplementation during pregnancy & lactation. This is because the fetus must compete with the mother for the vital nutrients.

A shortage in good nutrition can result in…. Miscarriage, early termination of pregnancyPremature infantLow birth weightBrain damage – impaired intelligence, psychological disturbancesBaby with a weak immune system

During pregnancy it is vital to have a good diet and appropriate nutrition! The nutrition demands of pregnancy are extraordinary because the growth of a new human being requires every nutrient and extra amounts of them. Poor nutrition during pregnancy is associated with low birth weight babies, and many other problems. High levels of essential vitamins and minerals give your baby – and your body – that extra support from day one.



By: Danni Vickers

About the Author:

When you are pregnant it is very important your baby gets the right vitamins and minerals. If your diet is currently lacking in certain vitamins or minerals this can seriously affect the development of your unborn child. In this article I outline seven vital vitamins for pregnant women and explain why they are important.

1) Vitamin A:- This vitamin assists in the development of a baby’s bones and teeth. Not getting enough Vitamin A can lead to your baby suffering from eyesight problems. There are multiple dietary sources of Vitamin A including; carrots, sweet potatoes, liver, eggs and mangos.

2) Vitamin B12:- This vitamim works with Folic Acid to help create healthy red blood cells in your baby. Vitamin B12 can be found in; dairy products, shellfish, eggs, poultry and red meat, as well as vegan products such as soy milk and tofu.

3) Vitamin C:- This Vitamin is essential for the healthy development of your baby’s immune system. Vitamin C is largely found in fruits and vegetables such as; citrus fruits, rasberries, green beans, papaya, brocolli, tomatoes and bell peppers.

4) Vitamin D:- This vitamin is required for healthy bone development in your baby as it helps the body ingest calcium. Babies require a relatively high level of Vitamin D whilst they are growing. Many products are fortified with Vitamin D including; fortified milk, baby formula milk, eggs and fatty fish. You can also get some of your Vitamin D requirements by spending time in the sun.

5) Vitamin B9 (Folic Acid/Folate):- Folic Acid is very important for the replication of DNA, cell growth and tissue formation. A Folic Acid deficiency can create a number of neural tube defects in your baby such as spina bifida, a condition where the spinal cord does not form properly. Folic Acid can be found in; oranges, leafy vegetables, broccoli, pasta, sunflower seeds and strawberries.

6) Vitamin B3 (Niacin):- Niacin helps build the placenta in pregnant women. It can be found in; whole grains, fortified cereals, bread products, milk, meats and peanuts.

7) Vitamin B2 (Riboflavin):- Riboflavin helps the baby develop bones, muscles and a nervous system. Not getting enough Riboflavin can lead to pre-ecclampsia (a condition causing abnormally high blood pressure and fluid retention in expectant mothers) and also suppress the development of the baby’s immune system. Riboflavin can be sourced in; meat, fish, eggs and fortified cereals.

As you can see consuming the right vitamins makes a significant contribution to the healthy development of your unborn child. I hope this article gives you some sound advice on the topic. However, it is important that you consult your doctor also as they are trained in this area and can provide you with professional advice on vitamins and possible supplementation.



By: Tom Parker

About the Author:

For pregnant women and all those who’d like to get pregnant, prenatal vitamins are highly important to support the formation of a new life. Vitamins and mineral supplements are necessary both before and during the pregnancy as such: thus, the folic acid intake should be twice larger than usual in the first trimester. Moreover, women who are planning to get pregnant should also administrate it in combination with calcium, iron and special prenatal vitamins recommended by the doctor. Though it is generally assumed that a woman will take all the vital elements from food, supplementation is often necessary particularly during the second and the third stages of pregnancy.

The administration of prenatal vitamins is crucial and almost compulsory in the case of multiple pregnancies since the woman’s body makes strenuous effort to supply not just for one but for two or three babies. Blood tests are the best way to determine what type of prenatal vitamins are required, and we should probably mention here that vitamins are always used in combination with minerals. As a matter of fact, there is a close connection between the action of both types of substances. Calcium and phosphorus processing depends on vitamin C and D3, iron is related to the B complex and the examples could go on.

In case you are taking other medications, you should tell the doctor before actually starting to take the prenatal vitamins since you may be exposed to some negative interactions. Furthermore, several blood tests will be required during various pregnancy stages to monitor the calcium, iron and vitamins level. However, taking prenatal vitamins is not always the guarantee that you will be getting enough essential substances to support your pregnancy. Hence, it is very important that you continue to take great care and develop a well-balanced diet.

Prenatal vitamins are by no means a substitute for healthy eating: cheese, milk, vegetables, eggs and so on, should remain the most important source of nutrients for any pregnant woman. Make sure that you follow not only the doctor’s instructions but also the ones included on the prenatal vitamins package. Hence, you should know when to take the supplements: during meals, in between meals and so on, and the directions on the label will most certainly help you. Mention should be made that taken carelessly, prenatal vitamins can be harmful, which is why the doctor’s recommendation and constant monitoring is often a must.



By: Muna wa Wanjiru

About the Author:

A special focus on pregnant women…

Vitamins are a group of organic substances essential in small quantities to normal metabolism. Vitamin B complex, originally thought to be a single vitamin, has now been separated into several B vitamins:

• Vitamin B1 (thiamine)

• Vitamin B2 (riboflavin)

• Vitamin B3 (niacin)

• Vitamin B5 (pantothenic acid)

• Vitamin B6 (pyridoxine)

• Vitamin B7 (biotin)

• Vitamin B9 (folic acid)

• Vitamin B12 (cobalamin)

These vitamins display an interplay of many components which play a significant part in the metabolic activities of cells, for example, vitamin B6 (pyridoxine) helps in metabolism of proteins, fats, generation of RBC, antibodies etc. while vitamin B12 (cobalamin) facilitates in keeping the DNA intact.

These vitamins are quite crucial, especially during the time of pregnancy. At times, more than one member of the vitamin B complex works on the same piece of work viz. vitamin B6, B9 & B12, all collectively help in the formation of RBC and also aids to keep the hemoglobin count high! Similarly, out of all, vitamin B6, B9 and B12 plays crucial roles in pregnancy. It is highly recommended for all pregnant women to stick to the recommended dietary allowances (RDA) to keep herself and her baby healthier and stronger. Some of the vitamins which are specifically significant in pregnancy are discussed below:

• Pyridoxine (B6): It aids in protein, carbohydrate & fat metabolism. It also helps in absorbing and metabolizing amino acids along with formation of red blood cells, neurotransmitters & antibodies. It is also very significant for the fetal brain and spine development. Studies have proved that proper amount of B6 relive vomiting or nausea in women during pregnancy. The recommended dietary allowances for vitamin B6 ranges from 1.3 to 2 mg, which further depends on various factors like age, sex etc. Vitamin B6 deficiency may result in skin disorders, nausea, anemia, smooth tongue, dizziness, convulsions, and kidney stones.

• Folic acid (B9): It assists in formation of hemoglobin, helps in treating anemia and sprue (a chronic disorder in which nutrients are not absorbed by the body. It occurs in tropical and non-tropical forms in both children and adults). Consuming adequate folic acid before and during pregnancy helps prevent Neural Tube Disorders which are the birth defects related to brain & spine malformation in the newborns. They include several well characterized disorder like spinal bifida, anencephaly and encephalocele. The RDA for both men and women is 0.4mgs/day, but pregnant women should have at least 0.6mgs of folic acid a day. The deficiency of folic acid may kick in a cascade of several disorders like, atherosclerosis, heart attack, stroke, Alzheimer’s disease, cervical and colon cancer, osteoporosis, depression, dementia, cleft lip and palate, hearing loss, and of course, neural tube defects (NTD).

• Cobalamin or Cyanocobalamin (B12): Vitamin B12 assists in the formation of red blood cells and well-functioning of nervous system. It is excreted into the liver and is passed into bowel where it is reabsorbed by intestines. If body fails to reabsorb the sufficient quantities, it may lead to a disorder called pernicious anemia. It also assists in the healthy development of the baby’s brain and nervous system. The RDA for adult males and females is 0.5to 1.0 mg per day

Pyridoxine & cobalamin also acts as catalysts in the proper functioning of folic acid. Although requirements for vitamins are modest, these molecules are absolutely in nutritionally adequate diet. The subject of vitamin dosage has aroused a heated debate. Research is far from complete and the debate continues. All that be said with any certainty is that people who eat a balanced diet are Not likely to develop symptoms of vitamin deficiency!



By: Tarun Gupta

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