The Essential Pregnancy Nutrients and Vitamins

You and Your Baby Need. Today we will discuss all the nutrients and superfoods you need during pregnancy. Do you ever think about the different nutrients you need when you are pregnant? Or even more importantly, the superfoods containing these essential pregnancy nutrients?

Well, you probably should because by including these superfoods in pregnancy meals you and your baby will get everything you need to thrive and be healthy.

When you are reading this, you probably are pregnant.

Congratulations!

Or maybe you are planning to have a baby

and are in the meantime gaining the knowledge you need to have a healthy baby.

Good for you for being proactive!

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Related

• Pregnancy Guide
• Pregnancy changes the size of your brain

This post contains affiliate links, meaning I may be compensated when you make a purchase after clicking a link, with no added cost to you.

Click here to get the free Pregnancy superfoods & nutrition guide

PLEASE NOTE

This pregnancy guide is intended to be informative and should not be seen as medical advice, and should never replace the advice of your treating health care professional. Please always be guided into action only with the advice and assistance from your treating doctor.

Why pregnancy nutrients are important

Having kids is one of the biggest privileges we can ever experience.

As mothers, we have an obligation to not only do whatever we can to make sure our babies are healthy but also ourselves.

Healthy mom, healthy baby!

Have you ever thought about the fact:

There are a few things during our pregnancies that we can actually control.

But the good news is

Eating healthy and making sure our babies have all the nutrients they need is one of the few things completely in our hands.

Embrace this and do whatever you need:

to make sure you and your baby is fighting fit.

Are you having an uncomfortable pregnancy?

When one of these sound familiar

• I am not sleeping well
• waking up repeatedly every night
• I always have back pain
• My legs hurt all the time …

It’s time to make a change. Imagine being super comfortable sleeping, sitting and even nursing! Heaven right?

Well, it’s easier than you think. And when you seriously need your deserved rest during pregnancy:

Check out my all-time BEST comfortable pregnancy tip now

You will be so glad you did. I know, because this was not only one of my first pregnancy investments but also one of my greatest ones!

The Healthy Pregnancy Care Package

To help you know and understand the pregnancy superfoods and nutrients you need:

I have created the Healthy Pregnancy Care Package.

You will have so many physical and emotional changes to deal with that having a cheat sheet with all your dietary requirements will make life a lot easier.

So be sure to download your pregnancy nutrition pack

Included in your Healthy Mom, Healthy Baby Pregnancy Care package

1. Your Healthy Pregnancy Tips
   • 20 top tips on what to do and
   • what to avoid for a safe pregnancy
2. Your Superfoods in Pregnancy Guide
   • top 12 superfoods
   • to include in a healthy pregnancy diet
3. Essential pregnancy nutrients list with
   • nutrient function and
   • required amounts
   • snack or meal suggestions
4. Essential pregnancy vitamins list with
   • Vitamin function and
   • required amounts
   • snack or meal suggestions
5. Prenatal supplement checklist
   • making sure you and your baby
   • get all the micronutrients you need to thrive

Grab your FREE copy now!

Still wondering if you will love it?

Here is a couple of compelling reasons why you will love it:

• a lot of other mommies have used and loved it
• it is free …
• you receive the easy-to-use worksheets directly to your inbox
• there are free worksheets, info sheets and checklist included

and

• it is an awesome guide to help you make good nutrient choices!

Trustworthy Pregnancy Resources

It is very important to follow pregnancy advice you can trust.

Your mom is probably one of the most reliable sources and after that the best advice is:

invest in reputable resources

To help you make good decisions:

I have listed the best pregnancies resources I used myself and can happily recommend to you.

The first mentioned book is my absolute favorite!

You can get direct access

to my pregnancy resource recommendation list here.

Pregnancy Nutrition

During my pregnancies, I was very particular in the food groups I chose.

These choices were not driven by:

• common sense,
• but rather by hormones and
• some imaginary force of what my baby and I needed on a certain day.

Yes, you will also have these nutritional needs and cravings.

That is why it is so important to have access to:

•  specific guidelines on your pregnancy nutritional needs.
• this will help you consume the right superfoods and
• avoid others
• without having to even think about it.

Make things easy on your self and use this post and printables to minimize one of your pregnancy stresses:

your nutrition.

When you know

• the good food groups to include and
• what to avoid

it is much easier to make good choices.

That is exactly what this post and free printables are all about.

Grab and have your cheat sheet pinned close by for easy reference …

Knowing the nutrients you need during pregnancy

is only the first step

The next is:

being able to identify the needed superfoods in pregnancy, containing these nutrients naturally.

To make it easy for you, I collated a list of the best superfoods in pregnancy.

Definitely, include these in your daily diet and learn to recognize the healthiest choices for you and your baby.

Best Superfoods in Pregnancy

Here is a great list

• berries
• avocado
• sweet potatoes
• lean meat
• fish – always check the avoid list first
• eggs
• water
• bananas
• dark leafy greens

You will find

• more detail on these as well as
• more pregnancy superfoods

in the Pregnancy guide 

Essential pregnancy nutrients

You now have a good idea of the kind of superfoods in pregnancy you need to include in your diet.

Let’s have a look at

• the specific nutrients contained in these foods and
• understand why they are important during your pregnancy.

To make it easy for you

• to understand and
• include these nutrients in your pregnancy diet

I will list the

• vitamins and nutrients
• food sources
• daily requirements and
• suggested snack or meal.

We will discuss the best pregnancy foods to eat to ensure optimal pregnancy nutrition and also look at foods to avoid during pregnancy.

Avoid stressing over your pregnancy nutrition needs

Know what is good and what is not and when you have any worries, discuss it with your treating doctor.

Time to have a look at all the important nutrients and vitamins you and your baby need.

Remember to download your Pregnancy Vitamins and Nutrients Guide for easy reference.

Folic acid

• Function
  • to prevent neural tube defects, cleft lip, and low birth weight
• Source
  • green vegetables, bananas, fortified cereals, peas, and citrus fruits
• Daily requirements
  • 400 to 800 micrograms
• Suggested snack/meal
  • a cup of fortified cereal – 500mcg  plus
  • 1 orange – 29mcg

Magnesium

• Function 
  • to regulate blood pressure
• Source 
  • watermelon, salmon, lean red meat, yogurt, peas, and kidney beans
• Daily requirements
  •  350mg per day
• Suggested snack/meal
  • 28g of pumpkin seeds – 150mg or
  • one medium avo – 58mg
  • one banana – 37mg

Omega-3-fatty acids such as DHA (docosahexaenoic acid)

• Function
  • to ensure normal nervous system developments and lowers the risk for pre-eclampsia
• Source 
  • salmon, dark leafy vegetables, vegetable oil
• Daily requirements 
  • 200mg
• Suggested snack/meal
  • a   single serving of cooked salmon – 1.9g and
  • half a cup of fresh cooked spinach – 100mg

Remember to check my pregnancy resource recommendation list

to help you find the best resources you can trust.

Iron

• Function
  • for the brain development of your baby, supply oxygen to your baby, deficiency can result in low birth weight, premature birth, but excess is also toxic
•  Source 
  • red meat, green leaf vegetables spinach, fortified cereals, oats
•  Daily requirements
  • 22 to 27 mg
• Suggested meal/snack
  • Half a cup of oats for breakfast – 20mg
  • as well as half a cup of boiled spinach 3mg with
  • half cup boiled kidney beans – 2mg and
  • a portion of roasted dark turkey – 1mg

Top Tips

• iron absorption can be increased by drinking a vitamin C rich juice when eating food with iron
• avoid coffee and tea that will decrease the absorption of iron

Zinc

• Function
  • for normal cell growth
• Source 
  • fortified cereals, red meat. milk and beans
• Daily requirements
  • 9 to 15 milligrams
• Suggested meal/snack
  • a 75g portion of cooked veal– 8.4 to 8.9 mg with
  • 3/4 cup of lentils- 1.9mg and
  • 1 cup of skimmed milk -1.1mg

Copper

• Function
  • for normal heart, skeletal and nervous system
• Source 
  • liver, lentils, dried apricots, and dark chocolate
• Daily requirements
  • 1 milligram
• Suggested meal/snack
  • 1 piece of dark chocolate – 0.9mg
  • 1 cup of dried apricots – 0.69mg or
  • ¼ cup of sunflower seeds – 0.63mg

Fiber

• Function
  • to prevent constipation and aid digestion
• Source 
  • wholegrain bread, oats and lots of fresh vegetables such as sweet potato and fruits
• Daily requirements
  • 28 grams per day
• Suggested meal/snack
  • 1 cup of cereal – 20g and
  • 1 cup of dried apple – 7.5g or
  • one fresh apple with skin 3.5g
  • one raw avocado – 17g
  • 1 cup of dried figs – 24g

Water

• Function
  • to prevent constipation and urinary tract infection.
  • dehydration can result in preterm labor
• Source 
  • cucumber, broccoli carrots, and green peas.
  • drink clear water.
• Daily requirements
  • up to 10 glasses a day
• Suggested meal/snack
  • Fruit, such as strawberries or lemon,
  • flavored water,
  • each bite of broccoli is 91% and
  • carrots 87% water by weight

Iodine

• Function
  • to prevent mental retardation and hyperactivity disorders as well as learning difficulties, deficiencies result in miscarriage and stillbirth
•  Source 
  • small amounts of iodized salt as used in cooking, cranberries, strawberries, eggs and cow’s milk
• Daily requirements
  • 150 micrograms
• Suggested meal/snack
  • One cup of strawberries – 13micrograms
  • 1 cup of yogurt – 71 mcg

Top Tip

• never take iodine supplements without your doctor’s advice

Protein

• Function
  • for cell and muscle growth and repair
•  Source 
  • eggs, lean red meat, beans, legumes and milk, lean chicken breast and pork, fish, tofu, yogurt and eggs
•  Daily requirements
  • 70 grams
• Suggested meal/snack
  • An 86g  portion of boneless, skinless grilled chicken breast  – 26g
  • with half cup lentils boiled – 9g
  • add 8g more with 1 cup of milk or
  • 6g from 1 hard boiled egg
  • 178g of salmon fillet – 39g

Calcium

• Function
  • for baby bone growth and healthy teeth and muscles
• Source 
  • sardines, fortified cereals, dried figs and apricots, green leafy vegetables such as broccoli and kale, yogurt, and cereals
• Daily requirements
  • 1000 – 1300 mg
• Suggested meal/snack
  •  1 cup cereal – 1000mg
  • 1 cup juice – 349mg
  • 1 cup skim milk  -299 mg
  • 170g yogurt – 258 mg
  • 85 g salmon – 181mg
  • half a cup boiled spinach-  123mg

Choline

• Function
  • for healthy baby brain development
• Source 
  • egg yolk, red meat, avocado
• Daily requirements
  • 450 milligrams
• Suggested meal/snack
  • 1 cup of dark leafy greens – 61mg
  • half a cup of Brussel sprouts – 31mg
  •  85g portion of salmon – 68mg

Remember to grab your free copy of the Pregnancy Care Package

The most important vitamins needed during pregnancy

Vitamin A

• Function
  • for strong bones and teeth
• Source 
  • eggs, green leafy vegetables and sweet potatoes and drink milk
• Daily requirements
  • 770 to 1000mcg
• Suggested meal/snack
  • One 180 g sweet potato – 1730mcg

Vitamin B1/thiamin

• Function
  • to regulate the nervous system
• Source 
  • fortified cereal, eggs, berries, whole grains, meat, oranges
• Daily requirements
  • 1.4mg
• Suggested meal/snack
  • One portion of blackberries – 0.08
  • 1 cup of green peas – 0.45mg
  • 1 cup of sunflower seeds – 0.68mg

Vitamin B2/riboflavin

• Function
  • for good eyesight and healthy skin
• Source 
  • red meat, dairy, eggs and fish
• Daily requirements
  • 1.4mg
• Suggested meal/snack
  • 1 cup of spinach – 0.43mg and 1 cup of hard-boiled egg – 0.7mg

Vitamin B3/niacin

• Function
  • to aid digestion, healthy skin and the nervous system
• Source 
  • bread, milk, eggs and cereals
• Daily requirements
  • 18 – 35 mg
• Suggested meal/snack
  • 85g portion of cooked chicken 12.6mg and
  • a cup of green peas 3mg

Vitamin B6/pyridoxine

• Function
  • for normal red blood cell formation and also reduces morning sickness
• Source 
  • eggs, vegetables such as spinach, carrots, peas and broccoli, fruits like bananas, oats, bran, fish, chicken and sunflower seeds
• Daily requirements
  • 1.9mg
• Suggested meal/snack
  • 1 cup of sunflower seeds – 1.88mg
  • 98g of lean pork – 0.78mg

Vitamin B12

• Function
  • for DNA synthesis and to prevent neural tube defects
• Source 
  • fish, eggs, chicken, dairy and lean red meat
• Daily requirements
  • 2.6mcg per day
• Suggested meal/snack
  • ¾ cup fortified cereal 6.2mcg and
  • 1 cup yoghurt – 1 mcg

Vitamin B9/Folate

• Function
• to prevent birth defects and support the placenta
• Source 
  • fruits like oranges and strawberries, vegetables such as spinach, broccoli, peas and beans as well as fortified cereals
• Daily requirements
  • 400 to 800 mcg
• Suggested meal/snack
  • 1 cup lentils – 358mcg
  • half cup broccoli 84mcg 1 cup orange – 70mcg
  • 1 slice of wheat bread – 25mcg

Vitamin C

• Function
• as antioxidant, for blood vessel collagen formation and a healthy immune system
• Source
  •  fruits like oranges and strawberries and vegetables like bell peppers, green beans, broccoli, and tomatoes
• Daily requirements
  • 40 to 85 mg
• Suggested meal/snack
  • a cup of bell peppers – 190mg
  • fruit salad with 1 cup kiwi –  167mg
  • 1 cup strawberries – 98mg
  • 1 cup of oranges – 96mg

Top Tip

• remember Vitamin C also improves the absorption of iron

Vitamin D

** one of the most important pregnancy vitamins

• Function
  • for healthy bones and teeth
• Source 
  • salmon, fortified cereals, milk and orange juice, yogurt
• Daily requirements
  • 5 macg/600 IU
• Suggested meal/snack
  • an 85g portion of cooked salmon – 570IU
  • with 1 cup skim milk – 115 IU or
  • 237ml of a calcium and vitamin d fortified orange juice – 100 IU
  • add 1 large hard-boiled egg to your day for 44 IU additional vitamin D

Top Tip

• the best source of Vitamin D is summer sunlight

Vitamin E

• Function
  • to form normal muscles
• Source 
  • spinach and fortified cereal, seeds, dark leafy vegetables like broccoli, avocados, kiwi and olive oil
• Daily requirements
  • 15 mg
• Suggested meal/snack
  • One salmon fillet – 1 mg
  • 1 cup of broccoli – 2.3mg
  • 1 cup squash 3,2mg, 1 avocado – 3,2mg
  • 1 handful sunflower seed – 7.3mg

Top Pregnancy Tips

There are many pregnancy do and don’ts going around and first-time moms-to-be often struggle to know what to follow and what not.

Included in the Pregnancy Package:

• a quick guide to remind you of things you can safely do and
• others you should rather avoid to keep baby safe

Foods to avoid

Included in the Top tips guide is food groups you should avoid to protect yourself and baby. Some of these are

• Raw meat
• Raw eggs
• Unpasteurized dairy products
• Processed Meats
• Raw fish
• Unwashed produce
• Canned food
• Alcohol
• Caffeine

You can see the entire list of pregnancy tips from your free Pregnancy Package.

Recommended  Prenatal Supplement Checklist

One of the most important decisions to make during pregnancy:

decide on a prenatal supplement

After reading the post you should have a very clear idea of the nutrients and vitamins you need as well as their role and function during a healthy pregnancy.

Use this information to make a solid decision on the best available pregnancy supplement.

If you are not yet taking a pregnancy supplement, contact your doctor today and have him suggest the perfect one for you.

This is the kind of supplement I used during my pregnancies.

And, if you want to get started immediately make a good choice like this one that contains everything you need.

Your supplement needs are however best understood by your own doctor:

• be sure to discuss it with him or her as soon as you can and
• follow their recommendations

And, then make sure to supplement your diet:

with fresh, unprocessed foods according to the nutrient requirements below.

Omega 3 fatty acids and choline

It is very important to include both DHA and choline in your diet for:

• healthy brain and
• nervous system development

Unfortunately, there are not many good supplements containing these.

How do get enough then?

Simple:

be sure to include DHA and choline-rich foods in your diet to meet the recommended amounts you need

You can also consider taking supplements like these

• Prenatal DHA supplement
• Choline supplement

Grab your copy of the free essential supplement checklist

Always remember

• these are general rules on the minimum amount of micronutrients needed in a prenatal vitamin
• trust your doctor to know your exact needs and to supplement you as clinically appropriate

You choose an all-natural pregnancy approach

And, do not wish to take additional prenatal vitamins in combined tablet form.

No problem!

Just make sure to discuss this choice with your treating doctor as there are absolute minimum supplements needed.

These you will have to ingest in either:

• pill or
• fresh food form to ensure a healthy pregnancy.

You will need a very strict diet plan to ensure that your baby gets all the required nutrients for normal development and growth.

Remember to Grab your free copy of the Healthy Mom, Healthy Baby package and:

use the micronutrient checklist to check your supplement contains everything you and baby need.

Pregnancy Superfoods Summary

I hope you discovered all the most important vitamins, nutrients and superfoods you need during pregnancy.

And, find the free pregnancy printables helpful.

Your next steps

1.  Download your free Pregnancy Care Package

to get all the worksheets you need, including:

• Pregnancy Nutrients and Vitamins Guide
• Supplement Checklist
• Superfoods in Pregnancy Guide
• Healthy Pregnancy Tips

2. Use the tips and guide to:

plan your pregnancy nutrition and supplements

3. Check out the pregnancy resources recommendations 

and find the best resources you need and can trust

4. Read more about how pregnancy will change the size of your brain

5. Join the Awesome Parent Challenge

6. Let the Pregnancy Roadmap help you:

gather all the information you need for a Healthy Pregnancy

Leave a comment

and, tell me about your biggest pregnancy nutrition worries.

REFERENCES

• CDC pregnancy resource
• Vitamin and mineral supplementation during pregnancy
• Making birth defects preventable
• Vitamin intake and weight gain
• Vitamin intake and risk of small gestational age
• Vitamin and mineral supplements in pregnancy

More Top Posts

• Pregnancy Guide
• Pregnancy Resources Recommendation
• How to live a healthy life made super simple
• Power Parent Strategy – Discover the how-to Secret today!
• Raise a brilliant child
• Be an Awesome Parent. 7 Super Simple Strategies.

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