Most nutrition requirements during pregnancy are the same as they were pre-pregnancy, with a few minor tweaks. Getting your daily dose of essential vitamins and minerals is one of the best things you can do to support your growing baby and lower your risk of pregnancy complications including anemia, gestational diabetes, and preeclampsia.
Here's your guide to all the essential nutrients you'll need during pregnancy and beyond — and the best foods to put on your plate.
Calcium
Calcium is the most abundant mineral in the body, with 99% stored in the bones and teeth.
Why do I need calcium during pregnancy?
Your growing baby gets all the calcium she needs from your body, mainly for her developing bones and teeth. That means if you're not getting the right amounts in your diet, your body will leach calcium from your own bones, making you more susceptible to osteoporosis. But don't worry; it's easy to work calcium into your diet.
Find more tips on eating well, keep track of your nutrition, and connect with other moms with the same birth month in the free What to Expect app.
How much calcium do I need during pregnancy?
Pregnant women 19 and older need 1,000 milligrams (mg) of calcium per day, and pregnant women 18 and under need 1,300 mg.
What are the best calcium-rich foods for pregnant women?
The best calcium sources include:
- Milk
- Yogurt
- Cheese
- Calcium-fortified orange juice
- Salmon
- Tofu
- Sardines
- Kale and other leafy greens
- Broccoli
Choline
Choline is a vitamin-like essential nutrient that's involved in many physiological processes, including the production of neurotransmitters (i.e., chemical messengers) in the brain. It's also needed to make phospholipids, which help with the structure of cell membranes.
Why do I need choline during pregnancy?
Choline is vital for your baby's brain development — specifically the memory center of the brain. It can also affect cognition later in life — it's good for the aging brain, too! Some studies have shown adequate choline intake during pregnancy decreases the risk of neural tube defects.
How much choline do I need during pregnancy?
When you're pregnant, you need 450 mg of choline per day.
What are the best choline-rich foods for pregnant women?
The best sources of choline include:
- Eggs
- Lean beef
- Salmon
- Chicken
- Broccoli
- Cauliflower
Copper
Copper is an essential trace mineral and micronutrient necessary for the proper growth, development, and maintenance of bone, brain, heart, and organ tissue.
Why do I need copper during pregnancy?
Copper is especially important during pregnancy, when your blood supply doubles and your energy levels drop. This trace element also helps create your baby's heart, blood vessels, and cells, as well as nervous, immune, and skeletal systems.
How much copper do I need during pregnancy?
You need 1,000 micrograms (mcg) of copper per day during pregnancy.
What are the best copper-rich foods for pregnant women?
The best sources of copper in your diet include:
- Sunflower seeds
- Hazelnuts
- Cashews
- Crab
- Shiitake mushrooms
- Lentils
- Cocoa
- Whole grains
- Prunes
- Black pepper
Docosahexaenoic acid (DHA)
DHA is one of the omega-3 fatty acids found throughout the body, mainly in the brain and eyes.
Why do I need DHA during pregnancy?
DHA is a key omega-3 fatty acid for visual and mental development of the fetus and newborn infant. Around week 8, your baby's eye structure is becoming more complex, and the retina — the layer of tissue at the back of the eye that perceives and processes light — is beginning to form, making it an excellent time to bulk up on DHA.
How much DHA do I need during pregnancy?
You need 200 to 300 mg of DHA per day during pregnancy.
What are the best DHA-rich foods for pregnant women?
The best sources of DHA include:
- Salmon
- Tuna (canned light, including skipjack)
- Fortified eggs
- Sardines
Aim for two to three servings a week of seafood, but steer clear of the more mercury-rich varieties such as swordfish and bigeye tuna.
Fiber
Your body doesn't digest this type of carbohydrate, but it's essential because it helps food move efficiently through your system, delivering other nutrients to the organs that need them.
Why do I need fiber during pregnancy?
Fiber-rich foods are especially helpful during pregnancy, as they work to regulate blood sugar levels and prevent gestational diabetes. Plus, fiber can lower the risk of high blood pressure and may help protect against preeclampsia. An added bonus of continuing to get enough fiber throughout pregnancy? It may help with an unsettled tummy and does wonders for the constipation that often plagues expectant moms.
How much fiber do I need during pregnancy?
Pregnant women need 25 to 35 grams (g) of fiber per day.
What are the best fiber-rich foods for pregnant women?
Excellent sources of fiber include:
- Whole grain breads
- Tortillas
- Waffles
- Cereals made with whole grains and oats
- Black and lima beans
- Brown rice
- Quinoa
- Lentils
- Green vegetables, including broccoli and peas
- Various fresh fruits
- Bran (mixed into everything from burgers to yogurt smoothies)
- Whole wheat pasta
- Potato with the skin on
Folic acid (vitamin B9)
Folic acid isn't just important when you're trying to conceive or early on in your pregnancy. You'll want to fill up on it throughout these nine months, since it plays an important role in the production of red blood cells and helps your baby's brain and spinal cord develop properly.
Folic acid helps the body break down, use, and create protein, the building block of our cells. It also plays a role in DNA creation and assists in the formation of your baby's heart and circulatory system. Early in pregnancy, it can reduce the risk of neural tube defects like spina bifida.
Why do I need folic acid during pregnancy?
Because most birth defects develop in the first few weeks of pregnancy, it's important to load up as early as possible. But you need to keep up your folic acid intake as your baby grows, too, since it aids in the development of key systems in your baby's body and lowers the risk of preterm birth, gestational diabetes, and heart defects.
How much folic acid do I need during pregnancy?
You need 400 mcg of folic acid per day starting at least one month before conception and 400 to 600 mcg throughout pregnancy and while breastfeeding.
What are the best folic acid-rich foods for pregnant women?
The best food sources of folic acid include:
- Oranges
- Strawberries
- Green leafy vegetables
- Fortified breakfast cereals
- Kidney beans
- Nuts
- Cauliflower
- Beets
Iodine
Iodine is a trace element that's found in food. It plays a big role in brain development and the creation of thyroid hormones.
Why do I need iodine during pregnancy?
Iodine is one of the most important minerals for baby's brain and nervous system development. It also helps maintain normal function of the thyroid, a gland in the base of the neck that regulates hormones that control core body functions, including metabolism, heart rate, and body temperature.
Iodine deficiency during pregnancy is the most preventable cause of intellectual disability in the world, according to the World Health Organization (WHO), but most Americans get enough in their everyday diets.
How much iodine do I need during pregnancy?
Pregnant women need 220 to 250 mcg of iodine per day and no more than 1,100 mcg per day.
What are the best iodine-rich foods for pregnant women?
Iodine-rich foods include:
- Baked cod
- Plain yogurt
- Milk
- Shrimp
- Eggs
- Tuna (canned light, including skipjack)
- Cheddar cheese
- Iodized table salt
Iron
Iron is an important mineral that's part of the protein hemoglobin, which is found in red blood cells and is tasked with transferring oxygen from the lungs to the tissues and returning carbon dioxide from the tissues back to the lungs. Iron also plays a role in growth, development, cell functioning, and building hormones and connective tissue.
Why do I need iron during pregnancy?
It's normal to be tired (or downright exhausted) during pregnancy, which may be in part due to your body's increased demand for iron. The mineral also plays a key role by helping carry oxygen through the body for both you and baby.
How much iron do I need during pregnancy?
You need at least 27 mg of iron per day, but check with your health care practitioner. Depending on your iron levels, you may need additional iron.
What are the best iron-rich foods for pregnant women?
Good choices for iron-rich foods include:
- Chicken
- Beef
- Eggs
- Spinach
- Kale
- Beans
- Edamame
Magnesium
Magnesium is an essential mineral that helps regulate almost every system in the body. It works in combination with calcium to relax and contract muscles.
Why do I need magnesium during pregnancy?
In addition to strengthening baby's bones and teeth, magnesium works to stimulate enzyme function, regulate insulin, and control blood sugar levels. If you're deficient in magnesium, you may feel fatigued and lack muscle strength (as if you needed any more of that these days). Other severe consequences can include poor fetal growth or preeclampsia.
How much magnesium do I need during pregnancy?
During pregnancy, you need 350 to 360 mg of magnesium per day if you're 19 or older and 400 mg if you're 18 or younger.
What are the best magnesium-rich foods for pregnant women?
Foods rich in magnesium include:
- Almonds
- Spinach
- Cashews
- Peanuts
- Black beans
- Edamame
- Peanut butter
- Avocado
- Yogurt
- Kidney beans
Manganese
It might sound like a foreign language, but manganese is, in fact, a mineral — one that helps your body convert macronutrients into usable energy.
Why do I need manganese during pregnancy?
Your body is working hard to create bone and cartilage for your growing baby, which is made possible in part by manganese. It also plays a role in metabolizing carbohydrates, amino acids, and cholesterol that your baby needs to grow, and helps protect those brand-new cells from damage.
How much manganese do I need during pregnancy?
You need 2 mg of manganese per day during pregnancy.
What are the best manganese-rich foods for pregnant women?
The best food sources of manganese include:
- Pecans
- Brown rice
- Oatmeal
- Spinach
- Pineapple
- Almonds
- Whole wheat bread
- Peanuts
- Legumes
- Carrots
- Broccoli
- Whole grains
- Bananas
- Raisins
Molybdenum
Molybdenum is a micronutrient, meaning the body only needs it in small amounts. Pregnant and nursing moms should be careful not to supplement with more molybdenum than their diet provides, as some research shows that excess amounts can be linked to adverse health effects.
Why do I need molybdenum during pregnancy?
Molybdenum is found in several tissues of the body, and it's required for eliminating toxic substances.
How much molybdenum do I need during pregnancy?
You need 50 mcg per day of molybdenum.
What are the best molybdenum-rich foods for pregnant women?
The best food sources of molybdenum include:
- Lentils
- Dried peas
- Lima beans
- Kidney beans
- Soybeans
- Black beans
- Garbanzo beans
- Oats
- Barley
What to Expect Community mom novibaby25 suggests garbanzo beans for healthy snacking. "I dry, season, and bake two cans and keep them in a Ziplock bag to snack on whenever."
Omega-3 fatty acids
These healthy fats fight inflammation, reduce blood pressure, and increase the good kind of cholesterol (HDL) while lowering the bad (LDL).
Why do I need omega-3 fatty acids during pregnancy?
Omega-3s help develop and sustain the health of your baby's growing heart, immune system, brain, and eyes, especially during the third trimester when your baby's brain growth is at its peak. Research has even found that getting enough omega-3s during pregnancy, the most notable being DHA, may help fight postpartum depression, regulate pregnancy-related mood swings, and reduce the risk of preterm birth and very low birth weight.
How much omega-3 fatty acids do I need during pregnancy?
Pregnant women need 650 mg of omega-3 fatty acids per day (including 300 mg of DHA).
What are the best omega-3 fatty acid foods for pregnant women?
Good sources of omega-3s for pregnant women include:
- Salmon
- Trout
- Cod
- Eggs
- Walnuts
- Flax seed
- Anchovies
- Arugula
- Grass-fed beef
- Free-range chicken
- Tuna (canned light, including skipjack)
- Crab
- Sardines
- Shrimp
Omega-6 fatty acids
While omega-6 fatty acids are essential for human health, your body cannot create them on its own, meaning your only means of getting them is through food. Luckily, eating a typical diet will easily cover your needs.
Why do I need omega-6 fatty acids during pregnancy?
Along with omega-3 fatty acids, omega-6 fatty acids play an important role in your baby's brain function, as well as physical growth and development. As they're a particular type of polyunsaturated fatty acid (PUFA), omega-6s also are important for skin, hair, and bone growth, as well as for maintaining proper functioning of the reproductive system and the body's metabolism levels.
How much omega-6 fatty acids do I need during pregnancy?
During pregnancy, you need 13 grams per day of omega-6 fatty acids.
What are the best omega-6 fatty acid foods for pregnant women?
The best food sources of omega-6 fatty acid foods are:
- Vegetable oil
- Walnuts
- Sesame seeds
- Pine nuts
- Brazil nuts
- Pecans
- Pumpkin seeds
- Almonds
Phosphorus
After calcium, phosphorus is the second most abundant mineral in your body, and 85% of it is found in your bones and teeth.
Why do I need phosphorus during pregnancy?
Phosphorus is very important for most bodily functions, namely muscle movement, blood clotting, and kidney and nerve function, as well as tissue and cell repair. Getting your fill during pregnancy means your baby is getting hers, too.
How much phosphorus do I need during pregnancy?
Pregnant women 19 and older need 700 mg of phosphorus per day. Pregnant women 18 and under need 1,250 mg daily.
What are the best phosphorus-rich foods for pregnant women?
The best phosphorus-rich foods include:
- Salmon
- Milk
- Yogurt
- Lentils
- Almonds
- Peanuts
- Eggs
- Whole wheat bread
Potassium
This mineral is found in many delicious food sources and is one of seven essential macrominerals, along with calcium, magnesium, phosphorus, sodium, chloride, and sulfur. It's tasked with maintaining proper organ function.
Why do I need potassium during pregnancy?
Now that your body is working for two, your fluid levels increase significantly. Potassium works with sodium to maintain proper fluid balance in cells. This mineral also regulates blood pressure (important, since high blood pressure is a characteristic of preeclampsia) and is known to help your body maintain muscle (meaning fewer aches, pains, and cramping!).
How much potassium do I need during pregnancy?
Pregnant women 19 and older need 2,900 mg of potassium per day, and pregnant women 18 and under need 2,600 mg.
What are the best potassium-rich foods for pregnant women?
Potassium-rich food options include:
- Bananas
- Wheat bran
- Avocados
- Dried apricots
- Oranges
- Peaches
- Pears
- Prunes
- Carrots
- Lentils
- Lima beans
- Peanuts
- Peas
- Sweet potatoes
Protein
Protein is the basic material of all living cells. It's made up of amino acids and is a key component in all the tissues of the body, helping to repair and build muscle, bone, skin, hair, nails, and blood. It's also involved in creating and regulating hormones, enzymes, and chemical reactions within our bodies.
Why do I need protein during pregnancy?
Protein and its amino acids are the building blocks of human cells, responsible for constructing your baby's beautiful face and cute little body. Towards the middle to end of your pregnancy, protein is even more important as your baby's organs begin to transform.
(You'll also want to make sure that you're continuing to get your daily dose of vitamin B6, which helps break down protein.)
How much protein do I need during pregnancy?
You need at least 75 grams of protein per day during pregnancy.
What are the best protein-rich foods for pregnant women?
Protein-rich foods include:
- Meat
- Poultry
- Eggs
- Milk
- Cheese
- Beans
- Nuts
- Yogurt
Community mom OlivesMomma23 contributes to her protein needs by snacking on Greek yogurt with granola and berries and pretzels with cheese sticks.
Selenium
Selenium is an essential trace mineral and an antioxidant important in reproduction, thyroid hormone metabolism, DNA synthesis, and protection from oxidative damage and infection.
Why do I need selenium during pregnancy?
Selenium is like the armor of your body. It is an important defense mechanism against disease, as it's highly involved in the regulation of your immune system and thyroid function.
How much selenium do I need during pregnancy?
During pregnancy, you need 60 mcg of selenium per day.
What are the best selenium-rich foods for pregnant women?
The best selenium-rich foods include:
- Brazil nuts
- Tuna (canned light, including skipjack)
- Sardines
- Whole grain breads
- Grass-fed beef
- Turkey
- Chicken
- Lamb
Sodium
Sodium is one of two minerals found in table salt that works to regulate the body's fluid, temperature, and pH levels. Without enough sodium, your muscles, nerves, and organs wouldn't function properly — but most Americans consume more than they need.
Why do I need sodium during pregnancy?
Because your body's fluid levels increase when you're expecting, sodium comes in handy to keep it all in balance.
How much sodium do I need during pregnancy?
You need 1,500 mg of sodium per day (and no more than 2,300 mg) during pregnancy.
What are the best sodium-rich foods for pregnant women?
Sodium-rich food choices include:
- Cheese
- Salted nuts
Vitamin A
Vitamin A is a group of fat-soluble compounds and antioxidants — including retinol, retinal, and retinoic acid — that support immune function, vision, reproduction, and healthy cell growth.
There are two forms of vitamin A in the diet: provitamin A carotenoids and preformed vitamin A (retinol). Preformed vitamin A is found in animal products such as dairy, meat, and fish.
Provitamin A carotenoids are found primarily in fruits and vegetables. The most important of these is beta-carotene, though alpha-carotene and beta-cryptoxanthin also contribute.
Your body converts both carotenoids and preformed vitamin A into the active forms it needs, including retinal and retinoic acid.
Why do I need vitamin A during pregnancy?
Vitamin A is critical in many ways for your baby's development. Through its role in cell growth and division, it has a major influence on the development of your baby's cells, bones, skin, and eyes. Be sure to get the right amount of this super-nutrient, though: Too little has been linked to premature birth and slow growth, but too much through a supplement can be toxic.
How much vitamin A do I need during pregnancy?
Pregnant women 19 and older need 770 mcg RAE (retinol activity equivalents) of vitamin A per day. Pregnant women 18 and under need 750 mcg RAE.
What are the best vitamin A-rich foods for pregnant women?
The best vitamin A-rich foods for pregnant women include:
- Carrots
- Tomatoes
- Apricots
- Sweet potatoes
- Kale
- Broccoli
- Cantaloupe
- Bell peppers
- Pumpkin
- Dark leafy greens
- Dairy
- Meat
- Fish
Vitamin B1 (thiamin)
Vitamin B1, also known as thiamin, is a water-soluble B-complex vitamin involved in many bodily functions, including the nervous system, heart, and muscles. Thiamin is also important in the flow of electrolytes in and out of nerve and muscle cells, enzymatic processes, and carbohydrate metabolism.
Why do I need vitamin B1 during pregnancy?
In addition to helping you and baby convert carbs into energy, vitamin B1 also plays a critical role in baby's brain development.
How much vitamin B1 do I need during pregnancy?
You need 1.4 mg of vitamin B1 per day during pregnancy.
What are the best vitamin B1-rich foods for pregnant women?
The best vitamin B1-rich foods include:
- Beef
- Legumes
- Milk
- Nuts
- Oats
- Oranges
- Pork
- Rice
- Seeds
- Wheat
- Whole grain cereals
Vitamin B2 (riboflavin)
Vitamin B2, or riboflavin, is a vitamin that's essential for growth and overall good health. It allows your body to use oxygen, and it's needed to break down carbohydrates, proteins, and fats. It's also used for the development and function of the skin, the lining of the digestive tract, blood cells, and other vital organs.
Why do I need vitamin B2 during pregnancy?
If you're in the second trimester or third trimester, your baby might already be a ball of energy, with sharp pokes and kicks causing you some sleepless nights. That's where riboflavin comes in handy, as it helps your body produce energy. Work a little more B2 into your diet for that much-needed boost. It also helps promote cell division and your baby's continued growth, as well as good vision and healthy skin for both of you.
How much vitamin B2 do I need during pregnancy?
During pregnancy, you need 1.4 mg of vitamin B2 daily.
What are the best vitamin B2-rich foods for pregnant women?
Vitamin B2-rich food sources include:
- Milk
- Meat
- Eggs
- Nuts
- Dairy products
- Fish
- Green leafy vegetables
- Whole grain and enriched cereals and bread
Vitamin B3 (niacin)
Vitamin B3, or niacin, is part of the B-complex group of water-soluble vitamins.
Why do I need vitamin B3 during pregnancy?
Vitamin B3 helps the body break down carbohydrates, fats, and proteins into energy, plays a role in producing certain hormones in the adrenal glands, and helps remove harmful chemicals from the liver. Your body can also make niacin from the amino acid tryptophan, found in nuts, seeds, tofu, cheese, red meat, and chicken (among other foods).
How much vitamin B3 do I need during pregnancy?
Pregnant women need 18 mg of B3 per day, but check with your doctor to monitor your intake.
What are the best vitamin B3-rich foods for pregnant women?
Good food choices for vitamin B3 include:
- Poultry
- Peanuts
- Mushrooms
- Tuna
- Green peas
- Grass-fed beef
Vitamin B5 (pantothenic acid)
Vitamin B5, also known as pantothenic acid, is a water-soluble vitamin found in plant and animal sources that's necessary for our body to properly use and break down carbohydrates, proteins and lipids. It also regulates our body's adrenal activity, is involved in the production of antibodies and may stimulate wound healing.
Why do I need vitamin B5 during pregnancy?
Because of the large role it plays in the synthesis of vitamins, cholesterol, amino acids and fatty acids, this nutrient is used by your baby to grow and develop so that she'll be ready to meet you come delivery day.
How much vitamin B5 do I need during pregnancy?
During pregnancy, you need 6 mg of vitamin B5 per day.
What are the best vitamin B5-rich foods for pregnant women?
The best vitamin B5-rich foods for pregnant women include:
- Peas
- Beans
- Lean meat
- Poultry
- Fish
- Milk
- Broccoli
- Avocados
- Whole grains
- Cereals
- Sunflower seeds
Vitamin B6 (pyridoxine)
Also known as pyridoxine, this water-soluble vitamin is essential to the synthesis of neurotransmitters like serotonin and norepinephrine, as well as myelin formation around nerve cells.
Why do I need vitamin B6 during pregnancy?
Not only is vitamin B6 vital to your baby's developing brain and nervous system, but research also shows that it may help with that pesky pregnancy nausea and vomiting you may be experiencing, especially in the first trimester.
How much vitamin B6 do I need during pregnancy?
You need 2 mg vitamin B6 per day during pregnancy.
What are the best vitamin B6-rich foods for pregnant women?
The best vitamin B-6 rich foods include:
- Sunflower seeds
- Pistachios
- Tuna
- Poultry
- Prunes
- Lean beef
- Bananas
- Avocado
- Tomatoes
- Spinach
Vitamin B7 (biotin)
Perhaps you've heard of this "beauty nutrient," known for helping hair and nails grow. The body also uses biotin for the metabolism of amino acids and carbohydrates.
Why do I need vitamin B7 during pregnancy?
The rapidly dividing cells of your developing baby need biotin to aid in DNA replication. And, just as biotin boosts your skin, hair, and nails, it will do the same for your baby's.
How much vitamin B7 do I need during pregnancy?
You need 30 mcg of vitamin B7 daily during pregnancy.
What are the best vitamin B7-rich foods for pregnant women?
Good sources of vitamin B7-rich foods include:
- Cauliflower
- Salmon
- Carrots
- Bananas
- Soybeans
- Yeast
- Wheat germ
- Whole grain cereals
- Whole wheat bread
- Eggs
- Dairy products
- Nuts
- Swiss chard
- Chicken
- Avocados
- Milk
- Mushrooms
- Peas
Vitamin B12 (cobalamin)
This water-soluble B vitamin is necessary for red blood cell formation, nervous system function, and DNA synthesis.
Why do I need vitamin B12 during pregnancy?
During pregnancy, your red blood cell supply increases by 20% to 30%, and vitamin B12 (along with other B vitamins and iron) is a critical nutrient for this process. A deficiency prior to conception and in early pregnancy is linked with a higher risk of having a baby with neural tube defects. Vegetarian or vegan pregnant women are especially at risk of a deficiency unless they eat fortified foods or take a supplement.
How much vitamin B12 do I need during pregnancy?
During pregnancy, you need 2.6 mcg of B12 per day.
What are the best vitamin B12-rich foods for pregnant women?
Foods rich in vitamin B12 include:
- Salmon
- Tuna (canned light, includes skipjack)
- Trout
- Beef
- Dairy
Vitamin C
Also known as L-ascorbic acid, vitamin C is a water-soluble vitamin needed to make collagen, a vital protein that aids our blood vessels, cartilage, tendons, and bones.
Why do I need vitamin C during pregnancy?
Vitamin C is an essential nutrient you need every day, and pregnancy is no exception. Because your body can't produce vitamin C on its own, it's important to get enough through food and supplements.
This powerful nutrient supports both your health and your baby's development. Some studies have linked low vitamin C levels to an increased risk of preeclampsia, which may help explain why your vitamin C needs increase during pregnancy. Vitamin C also supports a healthy immune system and helps your body absorb iron, another key nutrient for expectant moms.
How much vitamin C do I need during pregnancy?
You need 85 mg of vitamin C daily during pregnancy.
What are the best vitamin C-rich foods for pregnant women?
The best vitamin C food sources include:
- Oranges
- Broccoli
- Strawberries
- Green chiles
- Red bell pepper
- Guava
- Papaya
- Kiwi
- Sweet potato
- Pineapple
- Grapefruit
Vitamin D
Vitamin D is a fat-soluble vitamin that's produced in the skin when it's exposed to UV rays. Only found in a few foods, it helps the body absorb calcium and maintain normal mineralization of the bones. It's also important for many other functions, including cell growth, immune system health, and reduction of inflammation.
Why do I need vitamin D during pregnancy?
Vitamin D helps in the absorption of calcium, and, with so much baby bone-building going on during pregnancy, it's especially important. A deficiency of vitamin D during pregnancy can lead to rickets (softening of the bones), muscle disease, and other problems in newborns.
How much vitamin D do I need during pregnancy?
The suggested amount during pregnancy and breastfeeding is at least 600 IU a day. But it's not uncommon to need more, so check with your doctor about how much you should get.
What are the best vitamin D-rich foods for pregnant women?
The best vitamin D food sources include:
- Canned sardines in oil
- Vitamin D-fortified milk
- Carrots
- Almonds
- Eggs
Vitamin E
A fat-soluble vitamin with a boost of antioxidant power, vitamin E helps protect your body's cells from damage caused by free radicals in your environment — think air pollution, cigarette smoke, and UV rays from the sun.
Why do I need vitamin E during pregnancy?
Vitamin E helps your body form and use red blood cells and muscles, all crucial for your growing baby. While vitamin E deficiency isn't common in healthy adults, research has found that sufficient vitamin E during pregnancy can help reduce the chances of developing preeclampsia.
How much vitamin E do I need during pregnancy?
During pregnancy you need 15 mg of vitamin E daily.
What are the best vitamin E-rich foods for pregnant women?
Good vitamin E-rich foods include:
- Leafy veggies like spinach
- Eggs
- Fortified cereals
- Nuts
- Seeds
Vitamin K
Vitamin K is a fat-soluble vitamin that helps the body build protein for healthy bones and normal blood clotting. Vitamin K also works with vitamin D to ensure that calcium finds its way to the bones to help them develop properly.
Why do I need vitamin K during pregnancy?
Because vitamin K plays an important role in making your blood clot, it helps prevent blood loss after injury and, eventually, childbirth. (Since all babies are born with low levels of K, a single injection of vitamin K is given before leaving the hospital.)
How much vitamin K do I need during pregnancy?
There is no recommended dietary allowance for vitamin K, but the suggested adequate intake is 90 mcg for women. Discuss vitamin K supplements with your doctor before taking any, because they can cause adverse reactions when you're on certain medications.
What are the best vitamin K-rich foods for pregnant women?
Good food sources of vitamin K include:
- Kale
- Swiss chard
- Spinach
- Cabbage
- Cauliflower
- Beef liver
- Eggs
- Broccoli
- Avocado
- Bananas
Water
While water isn't a nutrient that provides calories, staying well hydrated throughout pregnancy is a must.
Why is water important during pregnancy?
Water helps keep the body hydrated and functioning at its peak. It also aids in delivering all the nutrients, vitamins, and minerals from the healthy food you eat and those prenatal vitamins you take to your growing baby. Water aids in everything from hormonal and temperature balance to digestion and absorption of nutrients. Sufficient fluids can help prevent UTIs, bladder infections, headaches, fatigue, constipation, and hemorrhoids.
How much water do I need during pregnancy?
It can vary widely depending on the person, so ask your practitioner what's right for you, but a general range is eight to 10 8-ounce glasses from all sources, including food.
Zinc
Zinc is considered an essential trace mineral because very small amounts of it are necessary for human health. It helps the immune system fight invading bacteria and viruses, and the body needs it for making proteins and DNA.
Why do I need zinc during pregnancy?
Getting enough zinc during pregnancy is important for cell growth and the creation of your little one's own genetic makeup. It also keeps you healthy by fighting illnesses if you get sick during pregnancy. In addition, inadequate zinc intake is linked to low-birthweight babies and other problems in labor and delivery.
How much zinc do I need during pregnancy?
During pregnancy you need 11 mg of zinc per day — and no more than 40 mg.
What are the best zinc-rich foods for pregnant women?
The best zinc-rich foods include:
- Lean beef
- Dark turkey meat
- Pork
- Yogurt
- Cashews
- Baked beans
- Almonds
- Peanuts
Meeting your pregnancy nutrition needs doesn't have to be complicated. Focusing on a variety of nutrient-dense foods can help ensure you're getting the vitamins, minerals, and healthy fats you and your growing baby need.
Since it can be difficult to get every essential nutrient from food alone, experts recommend taking a daily prenatal vitamin before conception and throughout pregnancy. Talk with your health care practitioner about which prenatal vitamin is right for you and whether you may need additional supplements based on your individual needs.
"My diet was so healthy before pregnancy and now I can barely eat," says Community member CorineeSJW. "So I make sure to take my prenatal every day."
Yes 
No 
