Motherhood is a full time occupation with no time off, unlimited activities and limited time/space to self. Whenever changing diapers, cooking meals, and feeding children at night, one can easily lose track of a very important fact: his or her health.
Moms often put themselves last, but the truth is, your body is your foundation—especially if you’re expecting, breastfeeding, or just juggling everyday life.
One of the easiest ways to support your body, boost energy, and feel your best is by getting the right vitamins and minerals. Some nutrients are absolutely essential and shouldn’t be skipped. Let’s dive into the ones every mom needs, why they’re important, and how to make sure you’re getting enough.
Why Vitamins and Minerals Are Important for Moms
There is so much that your body undergoes during pregnancy, postpartum recovery and even motherhood in general. Vitamins and minerals are significant in:
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Raising the energy levels so that you could keep pace with your little one
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Maintaining immunity so that one does not get sick
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The assistance on milk production in case you are breast feeding
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Promotion of bone, skin and hair
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Maintaining an even mood and minimizing the stress
Although you may be on a balanced diet, there are situations when your body may require a slight boost in the form of supplements.
The Most Important Vitamins Mothers Shouldn’t Miss
This is a step-by-step account of the important vitamins that are important in moms:
1. Folic Acid (Vitamin B9)
Why it is important: Preconceptual and periconceptual critical. Helps to prevent neural tube defects and to assist in the formation of healthy red blood cells.
Sources:
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Dark green leafy vegetables
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Citrus fruits
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Beans and lentils
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Fortified cereals
Mommy tip: 400-800 mcg/day is the goal, particularly in pregnancy.
2. Iron
Why it is important: Iron plays a crucial role in the transportation of oxygen in the blood. Independent of iron deficiency may cause fatigue and anemia, which is usual after childbirth.
Sources:
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Lean meats
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Spinach
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Lentils
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Fortified cereals
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Seeds
Hint: Eat iron fortified foods in combination with vitamin C (such as oranges or bell peppers) to enhance absorption.
3. Calcium
Why it is important: Moms should get calcium so that bones are strong, particularly in breastfeeding whereby your body releases calcium to your baby.
Sources:
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Dairy food
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Fortified plant milks
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Tofu
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Almonds
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Greens
Tip: The intake should be approximately 1,000 mg in a day with the intake divided across the day to achieve the best absorption.
4. Vitamin D
Why it is important: To use calcium in your system, to maintain bones and to strengthen your immune system.
Sources:
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Salmon
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Fortified foods
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Sunlight
Hint: There is a need of supplement amongst many moms, particularly in winter months or in case you do not have enough sunshine.
5. Vitamin B12
Why it is important: Helps the nerves, blood cell development and energy.
Sources:
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Meat
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Eggs
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Dairy
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Fortified plant-based foods
Advice: Vegan or vegetarian moms can be recommended B12 supplement to prevent deficiency.
6. Magnesium
Why it is important: Assists muscle and nerve activity, energy, sleep and stress.
Sources:
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Nuts
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Seeds
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Whole grains
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Leafy greens
Tip: Snacks rich in magnesium such as almonds, or pumpkin seeds can be used to relieve muscle cramps and relaxations.
7. Vitamin C
Why it should: A strong antioxidant that makes your system stronger and helps your body to absorb iron.
Sources:
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Citrus fruits
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Strawberries
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Bell peppers
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Broccoli
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Tomatoes
Hack: Eat fresh fruits in the morning or snack on it all day long to boost the immune system.
8. Omega-3 Fatty Acids (DHA & EPA)
Why it is important: Benefits the health of the brain, helps to lower inflammation as well as matters when your baby is the brain and the breast is not being used.
Sources:
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Fatty fish
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Walnuts
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Flaxseeds
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Chia seeds
Hint: When you do not eat fish, you may take supplement of fish oil or fish algae (DHA).
10 Tricks to Maximize Your Vitamins
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Consumption of whole food should come first: Usually, supplements are used to supplement deficiencies rather than substitute food.
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Be regular: Your body responds to a daily routine of the necessary amount of nutrients.
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Pre or postnatal vitamins: Prenatal vitamins are particularly vital in expecting mothers, and breastfeeding moms should take them.
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Combine nutrients well: Vitamin C plus iron should be absorbed, calcium and iron should not be combined.
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Hydrate: Water aids in the efficient utilization of nutrients.
Foods to Include for a Healthy Diet
A well-balanced diet, containing above vitamins, is gigantic. You can add the following to your daily meals:
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Fruity greens: Spinach, kale and Swiss chard to consume folate, calcium and magnesium
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Protein: Legumes, eggs, turkey, and chicken are lean sources of iron and B12
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Colorful fruits and vegetables: Oranges, strawberries, bell peppers, broccoli as a source of vitamin C
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Healthy fats: Avocado, olive oil, chia seeds, Omega-3s walnuts
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Alternatives that are fortified or dairy: Milk, yogurt, fortified almond or soy milk with calcium and vitamin D
Supplements for Busy Moms
Every now and then diet may not suffice particularly when life is accompanied by a baby. The following safe and halal-friendly supplements can be found:
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Multivitamins to Moms: A wide range of vitamins and minerals
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Prenatal/Postnatal vitamins: This is intended to be taken by expectant and breastfeeding mothers
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Omega-3 DHA supplements: To support the brain and inflammation
Hack: To safeguard your health, you should always buy third-party tested supplements.
Mistakes Moms Should Avoid
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Missing essential nutrients due to the feeling of being ok. Immunity and energy can be undermined without uttering a word.
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Excessive consumption of supplements. More is not necessarily good, it is sometimes even detrimental.
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Leaving out the consultation with your healthcare provider, particularly when pregnant, breastfeeding, or on drugs.
Conclusion
Being a mom is so hectic, but it is imperative to take care of yourself, not selfish. Your body labors so hard on a daily basis and thus the best fuel is needed. When you put vitamins and minerals first, you are not only doing your health a favor, but also your baby, your family and your future a favor of power, strength and health.
Even minor alterations, such as eating greens with your food, snacking on the nuts, or taking a multivitamin a day, will pay off in the long run. Keep in mind healthy moms = happy families. You’ve got this!
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