Nutrients and Vitamins for Pregnancy

Essential Vitamin/Mineral:Why You Need It:Where You Find It:
Vitamin A & Beta Carotene (770 mcg)Helps bones and teeth growLiver, milk, eggs, carrots, spinach, green and yellow vegetables, broccoli, potatoes, pumpkin, yellow fruits, cantaloupe
Vitamin D (5 mcg)Helps body use calcium and phosphorus; promotes strong teeth and bonesMilk, fatty fish, sunshine
Vitamin E (15 mg)Helps body form and use red blood cells and musclesVegetable oil, wheat germ, nuts, spinach, fortified cereals
Vitamin C (80 – 85 mg)An antioxidant that protects tissues from damage and helps body absorb iron; builds healthy immune systemCitrus fruits, bell peppers, green beans, strawberries, papaya, potatoes, broccoli, tomatoes
Thiamin/B1 (1.4 mg)Raises energy level and regulates nervous systemWhole grain, fortified cereals, wheat germ, organ meats, eggs, rice, pasta, berries, nuts, legumes, pork
Riboflavin/B2 (1.4 mg)Maintains energy, good eyesight, healthy skinMeats, poultry, fish, dairy products, fortified cereals, eggs
Niacin/B3 (18 mg)Promotes healthy skin, nerves and digestionHigh-protein foods, fortified cereals and breads, meats, fish, milk, eggs, peanuts
Pyridoxine/B6(1.9 mg)Helps form red blood cells; helps with morning sicknessChicken, fish, liver, pork, eggs, soybeans, carrots, cabbage, cantaloupe, peas, spinach, wheat germ, sunflower seeds, bananas, beans, broccoli, brown rice, oats, bran, peanuts,walnuts
Folic Acid/Folate(600 mcg)Helps support the placenta, and prevents spina bifida and other neural tube defectsOranges, orange juice, strawberries, green leafy vegetables, spinach, beets, broccoli, cauliflower, fortified cereals, peas, pasta, beans, nuts
Calcium (1,000 – 1,300 mg)Creates strong bones and teeth, helps prevent blood clots, helps muscles and nerves functionYogurt, milk, cheddar cheese, calcium-fortified foods like soy milk, juices, breads, cereals, dark green leafy vegetables, canned fish with bones
IronHelps in the production of hemoglobin; prevents anemia, low birth weight, and premature deliveryBeef, pork, dried beans, spinach, dried fruits, wheat germ, oatmeal or grains fortified with iron
Protein (71 mg)Helps in the production of amino acids; repairs cellsMost animal foods, meat, poultry, eggs, dairy products, veggie burgers, beans, legumes, nuts
Zinc (11-12 mg)Helps produce insulin and enzymesRed meats, poultry, beans, nuts, whole grains, fortified cereals, oysters, dairy products