Maintaining a healthy and balanced diet is especially important during pregnancy. Eating the proper amount of vitamins and minerals while pregnant can help decrease the risks of neural tube defects, low birth weight, and help increase the overall health of the fetus during pregnancy and after.
Below you will find a list of each vitamin and mineral essential during pregnancy and the types of foods you can find them in. As well as a brief description of what each vitamin/mineral does.
Disclaimer: This information is of my own advice and not to replace a medical professionals opinion. Please speak with your doctor to make sure you are getting the required about of vitamins and minerals and not exceeding the recommended amount of each vitamin/mineral.
Disclaimer: This post may contain affiliate links. Meaning I may earn a small commission if you choose to buy something through one of these links.
Vitamins and Minerals That Are Important During Pregnancy
Eating a healthy diet can provide most of these vitamins and minerals. But taking a prenatal vitamin can ensure you are getting the proper amount of each of these nutrients daily.
Vitamin A
Vitamin A is an important vitamin for optimum eye development in the embryo. Vitamin A also plays a role in the development of the spinal cord, heart, and ears of the embryo.
You can find Vitamin A in foods such as:
- Liver
- Milk
- Eggs
- Carrots
- Spinach
- Green and Yellow Veggies
- Potatoes
- Cantaloupe
Vitamin D
Promotes strong teeth and bones. Helps body use calcium
You can find it in:
- Milk
- Fatty Fish
- The Sun
Vitamin E
Helps body form and use red blood cells and muscles.
You can find it in foods like:
- Nuts
- Spinach
- Fortified cereals
Vitamin C
An antioxidant that helps the body absorb iron, protects tissues from damage and builds a healthy immune system.
You can find it in:
- Citrus fruits
- Bell peppers
- Green beans
- Strawberries
- Potatoes
- Broccoli
- Tomatoes
Vitamin K
Regulates blood clotting
Found in foods such as:
- Spinach
- Brussel Sprouts
- Broccoli
Thiamin (B1)
Increases energy level and regulates the nervous system.
Found in foods like:
- Whole grains
- Fortified Cereals
- Eggs
- Rice
- Pasta
- Berries
- Nuts
- Legumes
- Pork
Riboflavin (B2)
Maintains energy, healthy skin and good eyesight
Found in foods like :
- Poultry
- Fish
- Dairy
- Eggs
Niacin (B3)
Promotes healthy skin, nerves, and digestion.
You can find it in foods like:
- Meats
- Fish
- Milk
- Eggs
- Peanuts
- High Protein Foods
Pyridoxine (B6)
Helps form red blood cells. Helps reduce morning sickness.
Found in foods like:
- Chicken
- Fish
- Lier
- Pork
- Eggs
- Carrots
- Cabbage
- Soybeans
- Cantaloupe
- Bananas
- Beans
- Broccoli
Vitamin B-12
An important factor in DNA synthesis and may help prevent neural tube defects
Found in foods such as:
- Shellfish
- Fish
- Beef
- Liver
- Pork
- Eggs
- Dairy
- Poultry
Folic Acid/Folate
Supports placenta and prevents neural tube defects like spina bifida
Found in foods such as:
- Oranges
- Strawberries
- Green leafy vegetables
- Beets
- Cauliflower
- Broccoli
- Peas
- Pasta
- Nuts
Calcium
Creates healthy bones and teeth, prevents blood clots, helps muscles and nerves function
Found in foods like:
- Yogurt
- Milk
- Cheddar Cheese
- Soy Milk
- Bread
- Dark green leafy veggies
Iron
Prevents anemia, low birth weight, and premature delivery
Found in foods like:
- Beef
- Pork
- Dried Beans
- Spinach
- Dried Fruits
Protein
Helps productions of amino acids. Repairs cells
Found in foods like:
- Meat
- Poultry
- Eggs
- Dairy
- Legumes
- Nuts
Zinc
Helps produce insulin and enzymes
Found in food such as:
- Red meats
- Poultry
- Beans
- Nuts
- Dairy products
Magnesium
Helps prevent pre-eclampsia and pre-term delivery.
Found in foods such as:
- Green veggies
- Legumes
- Nuts
- Shellfish
