About 60% of pregnant women are deficient in vitamin B3, which is very alarming because the benefit of vitamin B3 is a reduction in the risk of miscarriage and birth defects.
During pregnancy, nutrition is an issue that pregnant women need to pay close attention to to ensure that the baby in the belly grows and develops healthy. Vitamin B3, also known as niacin, is a vitamin that is very important for your baby's growth and development. Not only that, this vitamin also works to prevent the risk of miscarriage and birth defects.
However, are you getting enough vitamin B3 every day? The following shares of aFamilyToday Health will help you understand more about the role of vitamin B3 during pregnancy as well as provide you with some more ways to get vitamin B3 through your diet.
Vitamin B3 or niacin is one of the most important nutrients for human health. When absorbed into the body, vitamin B3 will be converted to NAD (nicotinamide adenine dinucleotide), a nutrient that has a great effect in converting fats, carbohydrates, and proteins to provide energy to the body. Not only that, vitamin B3 also helps to support DNA repair, cell connection and synthesis of fatty acids.
Vitamin B3 is a very essential nutrient for pregnant women because this nutrient plays an important role in helping the fetus grow and develop properly. Here are some reasons why a vitamin B3 supplement is important for pregnant women:
Preventing miscarriage and birth defects: According to research, vitamin B3 can stimulate the body to produce nicotinamide adenine dinucleotide (NAD) to aid in DNA repair, cell connection and energy production. Thanks to this, it has the effect of preventing miscarriage and birth defects in the fetus.
Essential for brain development: Niacin is a very essential nutrient for the development of the baby's brain and nervous system.
Provides energy for the body: Vitamin B3 plays an important role in the metabolism of fats, proteins, carbohydrates to provide energy for the body.
Good for the skin and other organs: Pregnant mothers who get a full vitamin B3 supplement during pregnancy will have healthy, bright skin, and also help improve the function of other organs in the body.
Reduce nausea and improve digestion: Vitamin B3 can help treat morning sickness and aid digestion.
Migraine relief: Vitamin B3 is effective in relieving migraine .
It is recommended that pregnant women get about 18mg to 35mg vitamin B3 every day. In addition, you should also note that no more than 35mg of vitamin B3 is absorbed per day.
Currently, vitamin B3 deficiency is almost rare because most foods and grains are fortified with this nutrient. However, if you are deficient, do you have Pellagra disease, a disease characterized by symptoms like dermatitis, pain and swelling of the mouth, pain in the vagina and urethra, diarrhea, vomiting, depression and dementia. mind.
Some signs suggest that you are deficient in vitamin B3:
Redness and irritation
Headache
Or have digestive problems
Depression and mood swings
Can not concentrate
Dizziness
Fatigue and poor circulation ...
You are at an increased risk of vitamin B3 deficiency if:
Maintain a complete corn diet
Alcoholism
Having a poor diet or being malnourished
There is a slow growing tumor ...
Foods that are often rich in vitamin B3 (Niacin) are:
Chicken breast: 14.4 mg
Salmon: 11.3 g
Tuna: 5 g
Turkey: 5 mg
Mushrooms: 5.4 mg
Lamb: 7,8 g
In addition, niacin is also found in green beans, peanuts, beef, sunflower seeds, avocados, asparagus, liver, broccoli, and veal.
The answer is yes if you take 18 to 35 mg daily.
Niacin is essential for fetal brain development. However, taking too much vitamin B3 can cause side effects like red skin and liver damage.
Vitamin A: This is a very essential nutrient for the growth and development of cells, bones, skin, eyes (especially essential for night vision), teeth and immune system. You can get vitamin A from dairy products, spinach, kale, green leafy vegetables, oranges and yellow tubers (e.g. carrots, pumpkin, sweet potatoes, pumpkin), red pepper, flour oats, watermelon, mango and apricots.
Vitamin B2: This nutrient helps to release energy from fats, proteins (proteins) and starches. Not only that, it also promotes brain development of the fetus. The recommended amount of vitamin B2 during pregnancy is 1.4 mg / day. You will be able to find vitamin B2 in liver, milk, yogurt, cheese, eggs, chicken, mushrooms, peas and other legumes.
Folic acid: This is a B vitamin essential in the prevention of nerve defects in the fetus during early pregnancy. Studies show that a lack of folic acid in the first few months of pregnancy causes about 70% of neural tube defects. In particular, folic acid also helps reduce the risk of delayed embryonic development, increases the weight of the baby at birth and reduces the risk of preterm birth in the mother. Every day, you need to get about 600 micrograms of folic acid before and during pregnancy.
Vitamin B3 is an essential nutrient for pregnant women to ensure healthy growth and development of the baby. However, even so, you should still consult your doctor before taking this supplement to find out how much of it you should take.
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