When you’re pregnant, it’s essential to make sure you’re getting all the nutrients your growing baby needs to develop and grow. However, it can be overwhelming to keep track of all the different vitamins and minerals you need, especially when you’re dealing with morning sickness and other pregnancy symptoms. To make things a little easier, we’ve put together a list of the top 10 nutrients every pregnant woman should be getting, along with tips on how to make sure you’re getting enough of them.
Folic acid is one of the most important nutrients for pregnant women. It helps to form the neural tube, which becomes the baby’s brain and spinal cord. The recommended amount of folic acid for pregnant women is 600 mcg per day. Folic acid can be found in leafy greens, citrus fruits, fortified cereals, and bread.
Iron is essential for the formation of red blood cells, which are responsible for carrying oxygen to the baby. Pregnant women need 27 mg of iron per day, which is twice the amount needed by non-pregnant women. Iron can be found in red meat, poultry, fish, beans, and leafy greens.
Calcium is important for the development of the baby’s bones and teeth. Pregnant women need 1000 mg of calcium per day. Calcium can be found in dairy products, leafy greens, and fortified foods such as orange juice.
Vitamin D is important for the baby’s bone development and for the mother’s immune system. Pregnant women need 600-800 IU of vitamin D per day. Vitamin D can be found in fatty fish, fortified milk, and eggs.
Vitamin C is important for the formation of collagen, which is a protein that helps to form the baby’s skin, bones, and blood vessels. Pregnant women need 85-120 mg of vitamin C per day. Vitamin C can be found in citrus fruits, berries, and leafy greens.
Vitamin B6 is important for the baby’s brain development and for the mother’s immune system. Pregnant women need 1.9 mg of vitamin B6 per day. Vitamin B6 can be found in fish, poultry, bananas, and fortified cereals.
Vitamin B12 is important for the baby’s brain development and for the mother’s immune system. Pregnant women need 2.6 mcg of vitamin B12 per day. Vitamin B12 can be found in meat, fish, and dairy products.
Omega-3 fatty acids
Omega-3 fatty acids are important for the baby’s brain development. Pregnant women should aim to get at least 200 mg per day. Omega-3 fatty acids can be found in fatty fish, flaxseed, and walnuts.
Protein is important for the baby’s growth and development. Pregnant women need at least 71 g of protein per day. Protein can be found in meat, fish, eggs, beans, and dairy products.
Iodine is important for the baby’s brain development. Pregnant women need 220 mcg of iodine per day. Iodine can be found in seafood, dairy products, and iodized salt.
It’s also important to note that pregnant women should also avoid certain food and substances like alcohol, caffeine, certain fish with high levels of mercury, and undercooked meat or eggs.
Always consult with your OB-GYN or GP if you have any questions relating to your pregnancy,