Pregnancy without prenatal vitamins

Pregnancy & Birth Add comments

Any mother wants to give the best to her baby. Proper nutrition  is one of the most important stages to success


In winter or spring, while seeing two lags on
a pregnancy test, pregnant woman goes to a drugstore to buy a pack of prenatal vitamins
at once. But here summer comes, and a future mother asks herself: why should she
drink synthetic prenatal vitamins, if she eats kilograms of vegetables and fruits every
day? You know, natural vitamins are assimilated better and cause no allergy.
Let`s arm ourselves with calculator and calculate, how many prenatal vitamins and microelements
a pregnant woman really receives from her daily allowance.
Prenatal vitamins. Day 1
Oatmeal: 1 glass of oatmeal + 1 glass of milk
Calorie content - 700 kilocalories, proteins 24,5 g, fats 16,8 g, carbohydrates
120 g.
Prenatal vitamins: А 2%, B1 240%, B2 105%, B3 125%, B6 178%, B9 (folacin) 10%, B12 20%, C 2%, E 70%, H 122%, PP 18%, Iron 8%, potassium 2260%, calcium 35%, magnesium 505%, iodine 8%, manganese 194%, copper 44%, molybdenum 295%, selenium 16%, chromium 16%, zinc 17%.
Dried white mushrooms soup, pike perch and potato
Calorie content: 300 kilocalories, proteins 35 g, fats 8,5 g, carbohydrates 12, 6 g.
Vitamins: А 1%, B1 16%, B2 71%, B3 2%, B6 35%, B9 16%, C 98%, E 19%, H 0,3%, PP 116%, iron 5,6%, potassium 7040%, calcium 10%, zinc 4%, iodine 37%, copper 12,5%, molybdenum 48%, manganese 4,4%, chromium 260%, magnesium 198%.
Chicken stick, salad of tomatoes, cucumbers, spring onions and dill
Calorie content: 423 kilocalories, proteins 45,8 g, fats 22,5 g, carbohydrates 10, 4 g.
Vitamins: A 119%, B1 16%, B2 27%, B3 3%, B6 17%, B9 6%, E 10%, H 17,5%, PP 49%, iron 10%, potassium 2995%, calcium 27,5%, magnesium 254%, zinc 3%, copper 13%, molybdenum 72%, manganese 8%, chromium 52%, iodine 3%.
1 glass of kefir (200 g)
Calorie content: 110 kilocalories, proteins 6 g, fats 6 g, carbohydrates 8 g.
Vitamins: А 3%, B1 4%, B2 20%, B6 5%, B12 20%, С 1%, PP 2%, iron 0,3%, potassium 735%, calcium 24%, magnesium 100%, molybdenum 40%, selenium 16%, zinc 0,3%.
Total for a day:
Calorie content: 1533 kilocalories , proteins 111,3 g, fats 53,8 g, carbohydrates 151 g.
Vitamins: А >100%, B1 >100%, B2 >100%, B6 >100%, B9 (folacin) 32%, B12 40%, E 70%, H >100%, PP >100%, iron 24%, potassium >100%, calcium 97%, magnesium >100%, manganese >100%, copper 70%, molybdenum >100%, chromium >100%, selenium 32%, zinc 20%, iodine 3%.
Vitamin B12 is accumulated in liver, so if you eat liver once a week – you have no reasons to worry. 100 g of filbert will help to fill up lack of copper and vitamin E, add 10% of iron, zinc and folacin. However, you will hardly manage to receive a complete daily norm of folacin, iron, selenium, zinc and iodine.
Prenatal vitamins. Day 2
Boiled buckwheat: 1 glass of buckwheat + 1 glass of milk
Calorie content: 740 kilocalories, proteins 30 g, fats 13 g, carbohydrates 134 g.
Vitamins: А 2%, B1 240%, B2 40%, B3 40%, B6 48%, B9 12%, B12 20%, C 2%, E 154%, H 20%, PP 50%, iron 24%, potassium 2630%, calcium 28%, magnesium 880%, iodine 7%, manganese 84%, copper 51%, molybdenum 320%, selenium 16%, chromium 50%, zinc 16%.
Sorrel soup, pork chop with cauliflower
Calorie content: 425 kilocalories, proteins 19,8 g, fats 34,2 g, carbohydrates 10,2 g.
Vitamins: А 277%, B1 55%, B2 20%, B6 25%, B9 4,5%, C 156%, E 2%, H 5%, PP 48%, iron 11%, potassium 3740%, calcium 8%, zinc 8%, iodine 4,4%, copper 0,5%, molybdenum 52%, manganese 0,6%, chromium 54%, magnesium 204%.
Cotton cheese with sour cream: 1 pack of cotton cheese (250 g), 4 table spoons of sour cream
Calorie content: 430 kilocalories, proteins 57 g, fats 18 g, carbohydrates 11 g.
Vitamins: А 22%, B1 8%, B2 43%, B6 29%, B9 20%, B12 89%, E 5%, H 74%, PP 55%, iron 16%, potassium 980%, calcium 37%, magnesium 150%, manganese 9%, copper 8%, molybdenum 93%, selenium 300%, zinc 4%.
Total for a day:
Calorie content: 1595 kilocalories, proteins 106,8 g, fats 65,2 g, carbohydrates 155,2 g.
Vitamins: А >100%, B1 >100%, B2 100%, B6 100%, B9 (folacin) 36,5%, B12 >100%, E >100%, H 99%, PP >100%, iron 51%, potassium >100%, calcium 73%, magnesium >100%, manganese 93%, copper 60%, molybdenum >100%, chromium >100%, selenium >100%, zinc 28%, iodine 11%.
100 g of almonds will help to fill up lack of calcium, add 7% of iron, copper, zinc and folacin. However, you will hardly manage to receive complete daily norm of folacin, iron, copper, zinc and iodine. Excess of selenium, contained in cotton cheese, will help to fill up its lack in previous and following days.
Prenatal vitamins. Day 3
Boiled rice: 1 glass of rice + 1 glass of milk
Calorie content: 725 kilocalories, proteins 20 g, fats 8 g, carbohydrates 152 g.
Vitamins: А 2%, B1 208%, B2 24%, B3 44%, B6 28%, B9 8%, B12 20%, C 2%, E 28%, H 42%, PP 26%, iron 4%, potassium 1230%, calcium 25%, magnesium 280%, iodine 5%, marganese 74%, copper 11%, molybdenum 66%, selenium 16%, chromium 30%, zinc 12%.
Beef liver with marrow
Calorie content: 180 kilocalories, proteins 27 g, fats 5,1 g, carbohydrates 7 g.
Vitamins: A 319%, B1 27%, B2 167%, B3 517%, B6 60%, B9 63%, B12 1500%, E 4,5%, H 492%, PP 55,5%, iron 23,5%, potassium 1790%, calcium 3%, magnesium 81%, zinc 30%, copper 285%, molybdenum 660%, manganese 47%,  chromium 192%, iodine 6%.
2 chicken eggs
Calorie content: 157 kilocalories, proteins 13 g, fats 12 g, carbohydrates 1,4 g.
Vitamins: А 16%, B2 20%, B3 8%, B6 5%, B12 13%, D 2%, E 20%, H 66%, PP 10%, potassium 350%, calcium 5,5%, magnesium 30%, marganese 0,6%, copper 1,6%, molybdenum 24%, chromium 16%, zinc 4%, iodine 13%.
Cheese sandwich: rye-bread, butter, cheese
Calorie content: 410 kilocalories, proteins 15 g, fats 32 g, carbohydrates 17 g.
Vitamins: А 30%, B1 8%, B2 15%, B6 15%, B9 5%, B12 17%, E 17%, H 28%, PP 23%, iron 36%, potassium 450%, calcium 50%, magnesium 100%, marganese 17%, copper 7%, molybdenum 16%, chromium 5%, zinc 10%.
Total for a day:
Calorie content: 1471 kilocalories, proteins 75 g, fats 57,1 g, carbohydrates 177,4 g.
Vitamins: А >100%, B1 >100%, B2 >100%, B6 100%, B9 (folacin) 76%, B12 >100%, E 70%, H >100%, PP >100%, iron 64%, Калий >100%, calcium 84%, magnesium >100%, marganese >100%, copper >100%, molybdenum >100%, chromium >100%, selenium 16%, zinc 56%, iodine 19%.
Only one vanilla cracker will allow to fill up lack of vitamin E and calcium, adding 330 kilocalories more. You will gather norm of calcium additionally, if you eat a persimmon. However, you will hardly be able to receive complete daily norm of folacin, iron, selenium, zinc and iodine. Excess of copper and vitamin B12, contained in beef liver, will allow to fill up their lack in other days.
Prenatal vitamins. Day 4
Wheat brans: 1 glass of brans + 1 glass of milk
Calorie content: 415 kilocalories, proteins 30 g, fats 9 g, carbohydrates 47 g.
Vitamins: А 2%, B1 1128%, B2 1100%, B3 40%, B6 8%, B9 2%, B12 20%, C 2%, E 20%, H 20%, PP 90%, iron 40%, potassium 2520%, calcium 176%, magnesium 136%, iodine 3%, marganese 24%, copper 1%, molybdenum 40%, selenium 16%, chromium 16%, zinc 0,2%.
Spinach soup, veal tongue (100 g) with early cabbage (100 g)
Calorie content: 232 kilocalories, proteins 21,4 g, fats 12,8 g, carbohydrates 8,7 g.
Vitamins: А 500%, B1 18%, B2 47%, B3 15%, B6 15%, B9 28%, C 155%, E 50%, H 6%, PP 20,5%, iron 20%, potassium 5430%, calcium 26,5%, magnesium 398%, zinc 1,6%, copper 4%, molybdenum 40%, marganese 3,4%, chromium 20%, iodine 4,6%.
Macaroni (200 g) with sausages (2)
Calorie content: 879 kilocalories, proteins 34 g, fats 39,6 g, carbohydrates 103 g.
Vitamins: B1 33%, B2 18%, B3 22,5%, B6 15%, B9 5%, E 31%, H 10%, PP 20,2%, iron 8%, potassium 1350%, calcium 7%, magnesium 108%, zinc 4%, copper 52,5%, molybdenum 75%, marganese 17%, chromium 13%, iodine 7%.
Laminaria (1 glass)
Calorie content: 11 kilocalories, proteins 2 g, fats 0,4 g.
Vitamins: А 22%, B1 4%, B2 6%, B6 2%, B9 1%, C 4%, PP 4%, iron 53%, potassium 4850%, calcium 8%, magnesium 340%, iodine 100%.
Total for a day:
Calorie content: 1537 kilocalories, proteins 87,4 g, fats 61,8 g, carbohydrates 158,7 g.
Vitamins: А >100%, B1 >100%, B2 >100%, B6 38%, B9 (folacin) 36%, B12 20%, E 100%, H >36%, PP >100%, iron >100%, potassium >100%, calcium >100%, magnesium >100%, marganese 44%, copper 58%, molybdenum >100%, chromium 49%, selenium 16%, zinc 6%, iodine >100%.
300 g of strawberries for an afternoon snack will allow you to receive additional 10% of folacin, 12% of marganese, 19% of copper, 24% of chromium, 2% of iodine, 6% og iron. Lack of vitamin B6 can be filled up due to 200 g of filbert or two pomegranates.
However, you won’t be able to receive complete daily norm of folacin, vitamin B12, marganese, selenium and zinc.
From these calculations we can see that even with varied menu, every day a future mother receives not enough several important microminerals, first of all – folacin, iron, selenium, zinc and iodine. Their lack cannot be filled up even due to abundant eating of fruits and berries.
One apple contains only 6-7% of daily norm of iron, and one pomegranate – only 2%. One orange contains 1% of daily norm of zinc, and 200 g of raspberries – 1,6%. Fruits contain no selenium at all, you can receive its daily norm from 100 g of cotton cheese, or 6 glasses of kefir or milk. To receive necessary 600 micrograms of folacin, pregnant woman should eat every day: 250 g of beef liver, or 1,25 kg of lettuce, or 750 g of fresh spinach, or 430 g of dried white mushrooms (or 1,5 kg of fresh ones), or 2 kg of rye-bread, or 900 g of filbert, or 1,5 kg of non-fat cotton cheese or 2 kg of oatmeal or buckwheat porridge.
To receive necessary 150 micrograms of iodine, a future mother will have to include in her daily allowance 136 g of shrimp meat, or 100 g of laminaria, or 300 g of sea fish, or 1,6 liters of kefir or milk, or 27 chicken eggs, or 1,5 kg of vanilla crackers. It’s clear, that it’s impossible to eat such quantity of products, and even harmful in a number of cases.
At the same time it’s easy to understand that if a pregnant woman eats good and varied food, her daily allowance contains most prenatal vitamins. There’s no necessity to search for a vitamin complex, containing potassium, as its norm is filled up due to food products over and above. We receive such microminerals, like marganese, molybdenum, chromium every day with food too. Vitamins А, Е, Н, РР, most vitamins of group B, a future mother can receive during summer from fresh products.
However, you should remember, that most prenatal vitamins are sensitive to heat treatment. It’s better to eat raw vegetables and fruits. Quantity of vitamins in products depends on their shelf life, and conditions, in which they were cultivated. So these figures can not always correspond to vitamin content in products, which come to your table.
It’s you to decide whether to drink vitamins!


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