7 essential vitamins and minerals for overweight mothers

7 essential vitamins and minerals for overweight mothers

The life of an overworked mom is never easy, but it's so beautiful! Sometimes, however, to be able to make the most of the happy moments in your family, you need to charge your batteries with vitamins and minerals that give you the strength to complete all your daily tasks.


Here are the most important vitamins your body needs when it is overloaded.

Vitamin B

Vitamin B complex consists of 8 water-soluble vitamins, which play a very important role in cellular metabolism. For an overworked mom, as you are, all these 8 vitamins are important, but 3 are by far the most important. It is about B6, B12 and folic acid. These are considered essential for optimal functioning of the nervous system and for preventing the occurrence of genetic defects in the DNA.

B vitamins are even more important for the pregnant woman, because folic acid plays a crucial role in preventing the appearance of neural tube defects in the fetus.

Vitamin D

Vitamin D is a fat-soluble vitamin and rather plays a hormone role. It is very important to consume foods rich in vitamin D, especially when you are overloaded, and your concentration power drops sharply. You find vitamin D in fish (tuna, salmon, herring), eggs, dairy and, of course, in sun exposure.

C vitamin

Vitamin C is one of the most important vitamins for an overweight mother. Your daily worries and efforts to pay attention to every detail exhaust you and make you crazy. You need Vitamin C to get back on your feet and to have work power.

Remember that vitamin C is an essential vitamin, without which the body cannot carry out a wide range of metabolic reactions. Every day, you need an optimal amount of 75 mg of vitamin C, which you can get from vegetables and fruits.

The main sources of vitamin C are: oranges, peppers, potatoes, strawberries, tomatoes, broccoli, grapefruit and grapefruit juice and kiwi.


In situations of maximum stress, your body runs out of calcium deposits, so it is very important to be a responsible mom and restore your calcium deficiency by consuming foods that contain this mineral.

During pregnancy and breastfeeding, it is crucial to consume a lot of calcium. You find this mineral in beans, fruits, dairy, cabbage, broccoli, nuts, almonds, peanuts, grapefruit, oranges, eggs, soy, tofu cheese and apricots.


Iron is another essential mineral for overworked mothers, as it restores blood balance. In general, young women are prone to developing iron deficiency, either due to blood loss during menstruation, or due to overload during pregnancy and breastfeeding.

To ensure that you have an optimal level of iron in your blood it is advisable to consume shellfish, sardines, red beets, legumes, dried fruits, spinach, parsley and leeks.


Not all carbohydrates are bad and in no case should you radically eliminate carbohydrates from your diet. In their absence, you will not have the energy to complete your mom's tasks and you certainly do not want this. Carbohydrates are essential to maintaining your health.

You can find the good ones in the unsweetened whole grains, in fruits and vegetables. It helps you eat less and burn calories faster, gives you energy, drives away stress and lowers blood cholesterol levels.


If you do not have a balanced diet, you are at risk for a magnesium deficiency. This is dangerous for pregnancy. If you are pregnant or breastfeeding, your daily dose of magnesium should be 400 milligrams.

You can buy magnesium from dried beans, hazelnuts, nuts, spinach, bananas, baked potatoes and dried plums. And in spices you can find a large quantity of magnesium, especially in basil, mint, parsley, berry and sage.

Tags Vitamins Minerals Stress