B6 vitamins for pregnancy – Vitamin B6 or pyridoxine is one of the most important nutrients for pregnant women. This vitamin holds many benefits for both mother and fetus, from keeping the fetus growing and developing healthy to helping relieve early symptoms of pregnancy.
This vitamin is found in many everyday foods, such as fish, meat, vegetables, and fruit. The large number of sources of B6 vitamins for pregnancy makes the need for pyridoxine to be met even without additional supplements.
Benefits of B6 Vitamins for Pregnancy
Here are some of the benefits of vitamin B6 for pregnant women:
1. Preventing Low Birth Weight (LBW) Babies
Low birth weight baby is a condition when a baby is born weighing less than 2500 grams or 2.5 kilograms. This can be triggered by various factors, one of which is the lack of nutritional intake of pregnant women.
According to a study published in Pediatric and Perinatal Epidemiology, taking B6 vitamins for pregnancy can maintain a normal birth weight baby. However, further research is needed on this matter.
2. Helps the Development of the Fetal Brain and Nervous System
Vitamin B6 is believed to have a role in helping the development of the baby’s brain and nervous system while still in the womb.
The function of B6 vitamins for pregnancy is very important for the growth and development of the little one in learning and remembering in the future.
3. Helps Relieve Morning Sickness
Morning sickness usually characterized by symptoms of nausea and vomiting in early pregnancy. This is a common problem that pregnant women often complain about. However, in some people, morning sickness can interfere with daily activities.
According to National Institute of Health, B6 vitamins for pregnancy is useful in reducing symptoms morning sickness. A study shows that a combination of vitamin B6 and antihistamines can reduce symptoms morning sickness by 70 percent in pregnant women.
4. Preventing Anemia in Pregnant Women
Based on data from the World Health Organization, as many as 41 percent of pregnant women in the world experience anemia, one of which is microcytic anemia. This can be caused by a lack of iron and B6 intake during pregnancy.
With adequate nutrition of iron and B6 during pregnancy, microcytic anemia in pregnant women is likely to be prevented.
Dosage of Vitamin B6 for Pregnant Women
Based on the nutritional adequacy rate recommended by the Indonesian Ministry of Health, pregnant women can consume as much as 2.1 milligrams of vitamin B6 per day. This dose should be sufficient for pregnant women to take optimal benefits of vitamin B6.
Vitamin B6 deficiency can trigger symptoms, such as inflammation of the skin or joints, mood swings (mood), anemia, and get tired easily. If pregnant women experience these symptoms, immediately consult a doctor.
Source of Vitamin B6 for Pregnant Women
Here are some choices of foods rich in vitamin B6 for pregnant women:
Salmon is a good source of vitamin B6 for pregnant women to eat. Salmon is known to contain omega-3 and docosahexaenoic acid (DHA) is high, so it is good for fetal brain development. Not only that, in 100 grams of salmon, there are 0.827 milligrams (mg) of B vitamins.
However, there are several things to consider before consuming salmon. First, make sure the salmon has been thoroughly cooked. Second, salmon should not be consumed as much as two servings a week.
Consumption of salmon for pregnant women needs to be limited because most salmon contains chemicals such as dioxins and polychlorinated biphenyls. If pregnant women eat salmon in excess, this will have a negative impact on the fetus.
Besides salmon, you can consider tuna as a source of protein. Because tuna contains 0.74 grams of protein and 0.32 mg of vitamin B6, which is good for pregnant women.
However, tuna also has limitations in consuming it. Pregnant women should not eat tuna twice a week. This is due to the mercury content in tuna, which is harmful to the fetus if consumed in excess. In addition, also make sure to eat tuna in a cooked state.
The choice of protein for pregnant women not only comes from fish, but also from beef. In addition to protein, beef contains various sources of nutrients for pregnant women, one of which is vitamin B6. In 100 grams of beef, you can get 0.6 mg of vitamin B6.
Before consuming beef, you need to pay attention to the maturity of the beef. Make sure the entire surface of the beef is blood-free and pink.
Pregnant women can eat meat and fish as long as they are cooked.
The reason is that undercooked beef has the potential to cause toxoplasmosis, namely the bacterial infection of the protozoan Toxoplasma gondii. If the beef is consumed, pregnant women will be at risk of miscarriage.
During pregnancy, pregnant women are advised to increase fiber consumption. It is useful for lowering the risk of diabetes, preeclampsia, and constipation. In addition to spinach, fiber can be obtained from fruits, one of which is bananas.
In 100 grams of bananas, there are 0.209 mg of Vitamin B6. Not only vitamin B6 for pregnant women, bananas also contain other sources of nutrients, such as zinc, calcium, vitamin A, vitamin C, and vitamin K.
In addition to protein, pregnant women also need to consume fiber to aid digestion. One of the fiber that can be consumed is spinach. Besides being easy to find, spinach also contains vitamin B6 for pregnant women. In 100 grams of spinach, pregnant women can get 0.214 mg of vitamin B6.
The intake of B6 vitamins for pregnancy can be fulfilled by consuming the foods mentioned above. If pregnant women want to increase their nutritional intake of vitamin B6 with supplements, you should first consult with your doctor. The reason is, consuming excess vitamin B6 can be bad for the fetus.
Let’s take care of your health by prioritizing the health of the fetus and pregnant women by consuming nutrients as recommended and regularly checking your pregnancy to the doctor.
Pregnant Women Are Also Looking For:
- Zerfu, TA, & Mekuria, A. Accessed 2022. Pregnant women have inadequate fiber intake while consuming fiber-rich diets in low-income rural setting: Evidences from Analysis of common “ready-to-eat” stable foods. Food science & nutrition, 7(10), pp. 3286–3292.
- Dror, DK, & Allen, LH Accessed 2022. Interventions with vitamins B6, B12 and C in pregnancy. Pediatric and perinatal epidemiology, 26 Suppl 155–74.
- National Institute of Health. Accessed 2022. Vitamin B6.
- US Department of Agriculture. Accessed 2022. Fish, salmon, sockeye, cooked, dry heat.
- US Department of Agriculture. Accessed 2022. Fish, tuna, light, canned in water, drained solids.
- US Department of Agriculture. Accessed 2022. Beef, loin, tenderloin roast, separable lean only, boneless, trimmed to 0″ fat, select, cooked, roasted.
- US Department of Agriculture. Accessed 2022. Spinach, mature.
- US Department of Agriculture. Accessed 2022. Bananas, ripe and slightly ripe, raw.
- UK National Health Service. Accessed 2022. Foods to Avoid in Pregnancy.
- American Pregnancy Association. Accessed 2022. Roles of Vitamin B in Pregnancy.
- American Pregnancy Association. Accessed 2022. Natural Sources of Vitamin B During Pregnancy.