Essential Vitamin/Minerals for Pregnant Women
Helps bones and teeth grow.
Found in: Liver, 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 bones.
Found in: Milk, fatty fish, sunshine.
Vitamin E (15 mg)
Helps body form and use red blood cells and muscles.
Found in: Vegetable 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 system.
Found in: Citrus fruits, bell peppers, green beans, strawberries, papaya, potatoes, broccoli, tomatoes.
Thiamin/B1 (1.4 mg)
Raises energy level and regulates nervous system.
Found in: Whole grain, fortified cereals, wheat germ, organ meats, eggs, rice, pasta, berries, nuts, legumes, pork.
Riboflavin/B2 (1.4 mg)
Maintains energy, good eyesight, healthy skin.
Found in: Meats, poultry, fish, dairy products, fortified cereals, eggs.
Niacin/B3 (18 mg)
Promotes healthy skin, nerves and digestion.
Found in: High-protein foods, fortified cereals and breads, meats, fish, milk, eggs, peanuts.
Pyridoxine/B6 (1.9 mg)
Helps form red blood cells; helps with morning sickness.
Found in: Chicken, 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 defects.
Found in:Oranges, 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 function.
Found In: Yogurt, milk, cheddar cheese, calcium-fortified foods like soy milk, juices, breads, cereals, dark green leafy vegetables, canned fish with bones.
Iron (27 mg)
Helps in the production of hemoglobin; prevents anemia, low birth weight, and premature delivery.
Found In: Beef, 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 cells.
Found in: Most animal foods, meat, poultry, eggs, dairy products, veggie burgers, beans, legumes, nuts.
Zinc (11-12 mg)
Helps produce insulin and enzymes.
Found in: Red meats, poultry, beans, nuts, whole grains, fortified cereals, oysters, dairy products.