Nutrients And Vitamins For Pregnancy
| Essential Vitamin/Mineral: | Why You Need It: | Where You Find It: |
| Vitamin A & Beta Carotene (770 mcg) | Helps bones and teeth grow | Liver, milk, eggs, carrots, spinach, green and yellow vegetables, broccoli, potatoes, pumpkin, yellow fruits, cantaloupe |
| Vitamin D (5 mcg) | Helps body use calcium and phosphorus; promotes strong teeth and bones | Milk, fatty fish, sunshine |
| Vitamin E (15 mg) | Helps body form and use red blood cells and muscles | Vegetable oil, wheat germ, nuts, spinach, fortified cereals |
| Vitamin C (80 – 85 mg) | An antioxidant that protects tissues from damage and helps body absorb iron; builds healthy immune system | Citrus fruits, bell peppers, green beans, strawberries, papaya, potatoes, broccoli, tomatoes |
| Thiamin/B1 (1.4 mg) | Raises energy level and regulates nervous system | Whole grain, fortified cereals, wheat germ, organ meats, eggs, rice, pasta, berries, nuts, legumes, pork |
| Riboflavin/B2 (1.4 mg) | Maintains energy, good eyesight, healthy skin | Meats, poultry, fish, dairy products, fortified cereals, eggs |
| Niacin/B3 (18 mg) | Promotes healthy skin, nerves and digestion | High-protein foods, fortified cereals and breads, meats, fish, milk, eggs, peanuts |
| Pyridoxine/B6 (1.9 mg) | Helps form red blood cells; helps with morning sickness | Chicken, fish, liver, pork, eggs, soybeans, carrots, cabbage, cantaloupe, peas, spinach, wheat germ, sunflower seeds, bananas, beans, broccoli, brown rice, oats, bran, peanuts,walnuts |
| Folic Acid/Folate(600 mcg) | Helps support the placenta, and prevents spina bifida and other neural tube defects | Oranges, orange juice, strawberries, green leafy vegetables, spinach, beets, broccoli, cauliflower, fortified cereals, peas, pasta, beans, nuts |
| Calcium (1,000 – 1,300 mg) | Creates strong bones and teeth, helps prevent blood clots, helps muscles and nerves function | Yogurt, milk, cheddar cheese, calcium-fortified foods like soy milk, juices, breads, cereals, dark green leafy vegetables, canned fish with bones |
| Iron (27 mg) | Helps in the production of hemoglobin; prevents anemia, low birth weight, and premature delivery | Beef, pork, dried beans, spinach, dried fruits, wheat germ, oatmeal or grains fortified with iron |
| Protein (71 g) | Helps in the production of amino acids; repairs cells | Most animal foods, meat, poultry, eggs, dairy products, veggie burgers, beans, legumes, nuts |
| Zinc (11-12 mg) | Helps produce insulin and enzymes | Red meats, poultry, beans, nuts, whole grains, fortified cereals, oysters, dairy products |
What supplements are on the market for pregnancy?
Maternity Supplements or more commonly termed ‘prenatal vitamins’, have been specifically formulated to fill any nutritional gaps in your diet, when used during pregnancy and approved by your doctor. Many prenatal vitamins can reduce the risk for certain birth defects, preterm and low birth weights, as it fortifies your own health throughout pregnancy and the post natal period. Ideally you would receive all the vital nutrients through a healthy diet, however research suggests that many women in their childbearing years don’t receive the nutrients necessary, particularly folic acid and iron. The requirements for these vitamins and minerals increases substantially during pregnancy and that’s why nutritional supplements have been formulated to ensure that both mother to be and the growing baby have all their nutritional needs met.
Discover a full range of maternity supplements at PregnancyandBaby.ie that have been selected for their high performance and capacity to fill all nutritional needs for the expectant mother, from the award winning Zita West range that includes a specific formulation for each trimester of the pregnancy and postnatally, to Pregnacare, specially designed for pregnant women to get all the nutrients they'll need.
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