Key Nutrients
Iron
Iron is used by your body to make the extra blood that you and your baby need during pregnancy. Pregnant women need 27 milligrams of iron a day, which is the amount in most prenatal vitamin supplements. Vitamin supplements with higher iron levels may cause constipation or other digestion problems. Good dietary sources of iron are lean beef and pork, dried fruits, beans, sardines and leafy green vegetables.
B Vitamins
B vitamins, including B1, B2 and B6, are key nutrients your growing baby needs. These vitamins supply energy for your baby’s development, promote good vision and help build the placenta and other tissues in your body. Your prenatal supplement should provide the right amount of B vitamins that you need each day, but eating foods rich in these nutrients is a good idea, too. Foods such as liver, pork, milk, poultry, bananas, beans, and whole-grain cereals and breads are packed with B vitamins.
Choline
Choline is another essential nutrient needed during pregnancy. It’s important for your baby’s brain development and can help prevent some common birth defects. Pregnant women need 450 milligrams of choline each day. Although the body produces some choline on its own, it doesn’t make enough to fulfill all your needs while you are pregnant. It’s important to get choline from your diet because the nutrient is not found in most of the prenatal vitamin supplements and multivitamin supplements taken by pregnant women. Make sure your diet contains a healthy amount of choline-rich foods, such as chicken, beef, eggs, milk and peanuts.
Vitamin C
Getting the right amount of vitamin C is important for a healthy immune system and for building strong bones and muscles. During your pregnancy, you should get at least 85 milligrams of vitamin C each day (80 milligrams if you are younger than 19). You can get the right amount in your daily prenatal vitamin supplement, but you can also find vitamin C in citrus fruits and juices, strawberries, broccoli and tomatoes.
Vitamin D
Vitamin D helps build your baby’s bones and teeth. You need about 200 international units of vitamin D daily — the amount that’s in a few glasses of vitamin D-fortified milk. Fish liver oils and fatty fish, such as salmon, are good sources of vitamin D. And sunlight exposure converts a chemical in the skin to vitamin D. Despite these natural sources, many people are vitamin D deficient. If your health care provider thinks you may have a vitamin D deficiency, a test can be done to check the vitamin level in your blood. If it is below normal, you may need to take vitamin D supplements.
Calcium
Calcium is a mineral used to build your baby’s bones and teeth. You should get 1,000 milligrams of calcium each day (teenagers younger than 19 need 1,300 milligrams a day). If enough calcium isn’t present in your diet during pregnancy, the calcium needed for the baby’s development is taken from your bones. Great sources of calcium include dairy products; dark, leafy greens; fortified cereals, breads and juices; almonds and sesame seeds. If your diet doesn’t contain enough calcium, your health care provider may recommend calcium supplements.
Omega-3 Fatty Acids
Although you should limit your intake of high-fat foods, omega-3 fatty acids are “good” fats that should be part of a healthy diet. Research shows that omega-3 fatty acids — especially docosahexaenoic acid and eicosapentaenoic acid — can slightly lower blood pressure and may help reduce the risk of heart disease. It also boosts the immune system and decreases the symptoms of depression. Fatty fish — notably salmon, tuna, lake trout and sardines — is a good source of omega-3 fatty acids. Pregnant women can eat a variety of fatty fish at least twice a week. About 1½ ounces of fish contains 1 gram of omega-3 fatty acids. Even if you don’t like fish, you can still get what you need from other foods. These include flaxseed (either as whole seeds or oil), canola oil, broccoli, cantaloupe, kidney beans, spinach, cauliflower and walnuts.
