Vitamin D is important for your health, but maintaining adequate levels is especially crucial during pregnancy, particularly in the winter months. This vitamin, along with other essential nutrients, plays a key role in the health of both the mother and the baby. To ensure optimal Vitamin D levels, pregnant women should combine safe sunlight exposure, Vitamin D-rich foods, supplements when necessary, and an active lifestyle.
As the baby grows inside, it depends on essential nutrients to thrive, says Dr Deepika Aggarwal, Director of Obstetrics & Gynaecology at CK Birla Hospital, Gurugram. “Nutrition plays a vital role in this process, and one of the most important nutrients during pregnancy is Vitamin D. This nutrient is crucial for the baby’s bone development, immune system support, and overall growth. Nevertheless, getting enough Vitamin D can be particularly challenging during the winter months when sunlight exposure is limited,” she says.
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Dr Aggarwal explains why Vitamin D plays an essential role during pregnancy, the risks associated with its deficiency, and how to maintain proper levels of this vital nutrient:
Bone development: Vitamin D helps in the proper absorption of calcium and phosphorus, both of which are vital for the healthy growth of your baby’s bones and teeth.
Immune system: This vitamin strengthens the immune system of both the mother and the baby, helping protect against infections and illnesses.
Preventing complications during pregnancy:
Vitamin D lowers the risks of conditions such as gestational diabetes, preeclampsia, and preterm labour.
Healthy birth weight: Adequate Vitamin D levels contribute to a healthy birth weight, reducing the chances of low birth weight, which can cause further health complications.
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Risks of Vitamin D deficiency during pregnancy:
When the body lacks Vitamin D, especially during winter months, it can lead to several serious health risks for both the mother and baby:
For the baby: Insufficient Vitamin D can lead to rickets, weak bone development, and a compromised immune system.
For the mother: Deficiency can result in muscle weakness, joint pain, fatigue, and may even increase the risk of complications during childbirth.
Maintaining Vitamin D levels during pregnancy:
Safe sunlight exposure: During winter, even brief exposure to sunlight can help your body produce Vitamin D. Spend 15-20 minutes daily in the sun, preferably during the morning hours. If it's too cold outside, sitting by a window that lets in natural light can still be beneficial.
Consume Vitamin D-rich foods:
Fatty fish: Salmon, sardines, mackerel, and tuna are excellent natural sources of Vitamin D.
Egg yolks: Eggs are one of the best natural sources of Vitamin D.
Fortified foods: Many foods, such as milk, cereals, orange juice, and yogurt, are fortified with Vitamin D. Check the labels for this added nutrient.
Mushrooms: Some mushrooms, especially those exposed to sunlight, are plant-based sources of Vitamin D.
Consider vitamin D supplements: If dietary sources and sunlight exposure are not enough, consult your doctor about taking Vitamin D supplements. It’s essential not to self-medicate and follow your healthcare provider’s guidance.
Stay active indoors: Engaging in light indoor exercises, such as yoga or stretching, can promote overall health. Doing so in well-lit areas ensures you benefit from any available sunlight.
Winter sunshine tips for Indian mothers-to-be:
Sunlight timing: Try to sit outside during mid-morning or afternoon hours when the UV rays are stronger.
Fortified milk and ghee: Having fortified milk or ghee in moderation can boost your Vitamin D levels during winter.
Winter soups and lentils: Include traditional winter recipes like soups and lentils that are rich in nutrients and support better absorption of Vitamin D.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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