In this article we will be discussing a very common question: vitamin c foods for pregnancy.
Why You Need Vitamin C During Pregnancy
Both you and your baby need vitamin C daily because your bodies use it to make collagen, a structural protein that’s a component of cartilage, tendons, bones, and skin. Vitamin C is also important for a healthy immune system. Vitamin C helps your body fight infections and acts as an antioxidant, protecting cells from damage.
Vitamin C also helps your body absorb iron, especially from vegetarian sources.
How Much Vitamin C Do Pregnant Women Need?
That’s why it’s a good idea to try to include a vitamin C-rich food with every meal. This is especially true when eating vegetarian sources of iron, like beans – the vitamin C can help you absorb up to six times more iron.
There’s usually no need to take a separate supplement.
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Soluble vitamin and powerful antioxidant that is essential whether or not you’re pregnant. Although it’s a well-known immunity booster, vitamin C also plays an important role in your baby’s development and may even reduce your risk of developing cardiovascular disease and certain cancers.
Here, your complete guide to vitamin C, including how much moms-to-be need and the C-rich foods that can do your body (and baby) good.
Why Is Vitamin C Important During Pregnancy?
During pregnancy, vitamin C is vital for both mom and baby. Some studies link low blood levels of vitamin C during pregnancy to preeclampsia, which is why it’s extra important to make sure you’re consuming enough when you’re expecting.
Pregnant women who are 19 and older should aim for about 85 milligrams of vitamin C daily. To put this into perspective, a 6-ounce glass of OJ plus 1 cup strawberries will deliver more than double your daily dose of vitamin C. Aim to incorporate three servings of vitamin C-rich fruits and veggies per day and you’ll be well on your way. Keep in mind that vitamin C doesn’t hold up as well when cooked, so try to eat some of your C foods raw each day.
Here are a few healthy foods to help you get your fill:
Red bell pepper: 95 mg per ½ cup raw
Orange juice: 93 mg per ¾ cup
Orange: 70 mg per medium fruit
Grapefruit juice: 70 mg per ¾ cup
Kiwi: 64 mg per medium fruit
Green bell pepper: 60 mg per ½ cup raw
Broccoli: 51 mg per ½ cup cooked
Strawberries: 49 mg per ½ cup sliced
Brussels sprouts: 48 mg per ½ cup cooked
Grapefruit: 39 mg per half medium fruit
Vitamin C helps the body absorb iron, so it’s smart to eat C-rich foods alongside those that contain iron, such as chicken with red bell peppers or fish with Brussels sprouts.