Image via WikipediaConquering Pregnancy Nutrition - Vitamins
The first step to conquering pregnancy nutrition is to understand what you’re eating, how much you should eat, why you’re eating it and how it’s going to help your baby.
Be sure when you go in for your prenatal appointments that your physician knows exactly what vitamins, medications and supplements (including herbal) you take, regardless of how insignificant you may believe them to be.
Here is a recap for conquering pregnancy nutrition - Vitamins and their sources:
Vitamin | Food Source |
Vitamin A | Liver, carrots, sweet potatoes, kale, spinach, collard greens, cantaloupe (listeria scare?), eggs, mangoes and peas |
Vitamin B6 | Fortified cereals, bananas, baked potatoes, watermelon, chick peas and chicken breast |
Vitamin B12 | Red meat, poultry, fish, shellfish, eggs and dairy foods |
Vitamin C | Citrus fruits, raspberries, bell peppers, green beans, strawberries, papaya, potatoes, broccoli and tomatoes |
Calcium | Dairy products, fortified juices, fortified butters and fortified cereals, spinach, broccoli, okra, sweet potatoes, lentils, tofu, Chinese cabbage, kale and broccoli. |
Vitamin D | Milk, fortified cereals, eggs and fatty fish (salmon, catfish and mackerel) |
Vitamin E | Vegetable oil, wheat germ, nuts, spinach and fortified cereal |
Folic Acid | Oranges, orange juice, strawberries, leafy vegetables (lettuce & listeria?), spinach, beets, broccoli, cauliflower, peas, pasta, beans, nuts and sunflower seeds |
Iron | Red meat and poultry, legumes, vegetables, some grains and fortified cereals |
Niacin (Vitamin B3) | Eggs, meats, fish, peanuts, whole grains, bread products, fortified cereals and milk |
Protein | Beans, poultry, red meat, fish, shellfish, eggs, milk, cheese, tofu, yogurt, fortified cereal and protein bars |
Riboflavin (Vitamin B2) | Whole grains, dairy products, red meat, pork, poultry, fish, fortified cereals and eggs |
Thiamin (Vitamin B1) | Whole grains, pork, fortified cereals, wheat germ and eggs |
Zinc | Red meats, poultry, beans, nuts, grains, oysters, dairy products and fortified cereals |
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