Vitamins, supplements and nutrition in pregnancy
Eating a healthy, varied diet in pregnancy will help you to get most of the vitamins and minerals you need. But when you are pregnant you will need to take a folic acid supplement. It’s recommended that you take:
Vitamin A & Beta Carotene
Helps bones and teeth grow.
Find in: Liver, milk, eggs, carrots, spinach, green and yellow vegetables, broccoli, potatoes, pumpkin, yellow fruits, cantaloupe
Helps body use calcium and phosphorus; promotes strong teeth and bones.
Find in: Milk, fatty fish, sunshine
Helps body form and use red blood cells and muscles.
Find in: Vegetable oil, wheat germ, nuts, spinach, fortified cereals
An antioxidant that protects tissues from damage and helps body absorb iron; builds healthy immune system.
Find in: Citrus fruits, bell peppers, green beans, strawberries, papaya, potatoes, broccoli, tomatoes
Raises energy level and regulates nervous system.
Find in: Whole grain, fortified cereals, wheat germ, eggs, rice, pasta, berries, nuts, legumes
Maintains energy, good eyesight, healthy skin.
Find in: Meats, poultry, fish, dairy products, fortified cereals, eggs
Promotes healthy skin, nerves, and digestion.
Find in: High-protein foods, fortified cereals, and bread, meats, fish, milk, eggs, peanuts
Helps form red blood cells; helps to reduce morning sickness.
Find 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
Important factor in DNA synthesis and may help prevent neural tube defects (NTDs).
Find in: Shellfish, fish, beef, liver, pork, eggs, dairy, poultry
Creates healthy bones and teeth, helps prevent blood clots, helps muscles and nerves function.
Find in: Yogurt, milk, cheddar cheese, calcium-fortified foods like soy milk, dark green leafy vegetables, canned fish with bones
Helps in the production of hemoglobin; prevents anemia, low birth weight, and premature delivery.
Find in: Beef, pork, dried beans, spinach, dried fruits, wheat germ, oatmeal or grains fortified with iron
Helps produce insulin and enzymes.
Find in: Red meats, poultry, beans, nuts, whole grains, fortified cereals, oysters, dairy products
FS fish oil softgels
Fish oil is full of omega-3 fatty acids. Omega-3s have been found to be essential for both neurological and early visual development of the baby. Omega-3 dietary deficiency is compounded by the fact that pregnant women become depleted in omega-3s because the fetus uses omega-3s for its nervous system development. Omega-3s are also used after birth to make breast milk. Omega-3 deficiency also increases the mother’s risk for depression. Unfortunately, these are not synthesized by the human body and therefore must be obtained from diet or supplementation.