Must-Have Nutrients For Pregnant Women


During pregnancy, women should pay attention to their vitamin and mineral intakes in order to prevent deficiencies that can eventually leave bad effects on their babies in the future.

Vitamin A

Most pregnant women do not need vitamin A supplement since they can have a lot of it in their diet. Moreover, prenatal vitamins usually contain vitamin A. In order to control the amount of vitamin A intake, read the label on your prenatal vitamins carefully. If you consume more than the recommended amount of vitamin A, you are more likely to suffer from liver toxicity and your baby may have birth defects.

Daily consumption for pregnant women

For women who are 18 and younger: 750 mcg RAE (retinol activity equivalents) and 770 mcg RAE for women age 19 and older.

Why does your baby need vitamin A?

Thanks to vitamin A, your baby’s organs, bones, eyes, as well as the respiratory, circulatory and central nervous systems can develop properly.

Food sources that are rich in vitamin A

  • Liver
  • Milk
  • Egg
  • Carrot
  • Spinach
  • Cantaloupe
  • Pumpkin
  • Broccoli
  • Potatoes
  • Yellow fruits
  • Green and yellow vegetables

Vitamin B6

Why does your baby need vitamin B6?

Vitamin B6 aids the metabolism of protein and carbohydrates. Furthermore, it helps develop the brain, nervous systems, and form new red blood cells.

Daily consumption for pregnant women: 1.9 mg

Food sources that are rich in vitamin B6:

  • Chicken
  • Fish
  • Liver
  • Pork
  • Eggs
  • Carrot
  • Walnut
  • Peanut
  • Broccoli
  • Banana
  • Bean
  • Brown rice
  • Cantaloupe
  • Pea
  • Spinach
  • Wheat germ
  • Sunflower seeds


Why does your baby need iron?

Iron helps your baby develop his or her entire blood supply – which is approximately doubled the amount of iron that you need. Without Iron, your baby may suffer from preterm delivery and low birth weight.

Daily consumption for pregnant women: 27 mg

Food sources that are rich in iron:

  • Dried beans
  • Wheat germ
  • Grains fortified with iron
  • Beef
  • Pork
  • Spinach
  • Dried fruit


Why does your baby need folate?

Folate prevents birth defects, neural tube defects, serious abnormalities of the brain and spinal cord. It also reduces the probability of preterm delivery.

Daily consumption for pregnant women: 800 mg.

Food sources that are rich in folate:

  • Peas
  • Pasta
  • Spinach
  • Broccoli
  • Beet
  • Cauliflower
  • Strawberries
  • Green leafy vegetables

 Whenever you go shopping, read the labels carefully to make sure you get enough nutrients. If you find creating a balanced diet for your pregnancy challenging, you may enlist the help of your doctor or a dietitian for a customized eating plan that benefit both you and your baby.

Hello Health Group does not provide medical advice, diagnosis or treatment.

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