Foods to eat:
http://www.vega-licious.com/what-are-the-best-prenatal-vitamins-vegan-pregnancy/
- Folic Acid- 400mcg (spina bifida)
- Foods containing folic acid include green leafy vegetables, nuts, beans, citrus fruits, and many fortified foods. Even so, it's a good idea to take a supplement with the right amount of folic acid as a backup.
- Vitamin D- 10mcg
- Iron- 27mg
- Calcium (bones)
- Omega 3 Fatty Acids (good for brain)
- Iodine
- Iodine is critical for a woman’s healthy thyroid function during pregnancy. A deficiency in iodine can cause stunted physical growth, severe mental disability, and deafness. Not enough iodine can lead to miscarriage and stillbirth.
also good:
- Vitamin C
- Vitamin A
- Vitamin E
- zinc
- copper
What to Look for in Prenatal Vitamins (webMD)
Look for a prenatal vitamin that includes:
- 400 micrograms (mcg) of folic acid.
- 400 IU of vitamin D.
- 200 to 300 milligrams (mg) of calcium.
- 70 mg of vitamin C.
- 3 mg of thiamine.
- 2 mg of riboflavin.
- 20 mg of niacin.
- 6 mcg of vitamin B12.
- 10 mg of vitamin E.
- 15 mg of zinc.
- 17 mg of iron.
- 150 micrograms of iodine
http://www.babycentre.co.uk/a561818/buying-pregnancy-multivitamins
http://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/prenatal-vitamins/art-20046945?pg=2
http://www.babycenter.com/0_pregnancy-nutrients-you-need-to-help-your-baby-grow_4540.bc
http://www.webmd.com/baby/guide/prenatal-vitamins
Foods to eat:
- Eggs
- Salmon
- Beans
- Sweet potatoes
- Popcorn and other whole grains
- Walnuts
- Greek yogurt
- Dark green, leafy vegetables
- Lean meats
- Colorful fruits and veggies
Calcium
Daily amount: 1,000 mg
Do you need a supplement: Maybe
Benefit to your baby: Grows strong bones and teeth, healthy nerves, heart, and muscles; develops heart rhythm and blood clotting.
Food source:
- 8 oz. skim milk: 301 mg
- 8 oz. calcium-fortified orange juice: 300 mg
- 1 oz. mozzarella cheese: 222 mg
- 2 corn tortillas: 92 mg
Choline
Daily amount: 450 mg
Do you need a supplement: Maybe
Benefit to your baby: Helps brain cells develop properly; helps prevent neural tube defects.
Food source:
- 1 hard-boiled egg: 113 mg
- 3 oz. pork: 88 mg
- 3 oz. cod: 71 mg
Chromium
Daily amount: 30 mcg
Do you need a supplement? No
Benefit to your baby: Promotes the building of protein in your baby's growing tissues; regulates blood sugar levels.
Food source:
- 1 tbsp. peanut butter: 41 mcg
- 3 oz. broiled skinless chicken: 22 mcg
- 1 apple: 15 mcg
Copper
Daily amount: 1 mg
Do you need a supplement? No
Benefit to your baby: Helps form heart, skeletal, and nervous systems, arteries, and blood vessels
Food source:
- 3 oz. canned crab meat: 1.0 mg
- 1 oz. raw cashews: 0.6 mg,
- 1/2 cup cooked kidney beans: 0.2 mg
Folic Acid
Daily amount: at least 600 mcg during pregnancy
Do you need a supplement? Yes
Benefit to your baby: Helps prevent neural tube defects; may reduce risk of other birth defects; critical for DNA production (building block of cells).
Food source:
- 1/2 cup lentils: 179 mcg
- 1/2 cup fortified cereal: 133 mcg
- 4 steamed or boiled asparagus spears: 81 mcg
Iodine
Daily amount: 220 mcg
Do you need a supplement? No
Regulates metabolism; helps nervous system develop.
Food source:
- 3 oz. cod: 99 mcg
- 1 cup low-fat yogurt: 87 mcg
- 1 tbsp wakame (sea vegetable): 82 mcg
- 1/4 tsp iodized salt: 67 to 100 mcg
- 1 baked potato with skin: 60 mcg
Iron
Daily amount: 27 mg (almost double the amount for women who aren't pregnant)
Do you need a supplement? Yes
Benefit to your baby: Makes red blood cells; supplies oxygen to cells for energy and growth; builds bones, cartilage, and other connective tissue.
Food source:
- 1 cup iron-fortified cereal: 24 mg
- 1/2 cup cooked lentils: 3.3 mg
- 1/2 cup boiled spinach: 3.2 mg
- 3 oz. beef tenderloin: 3 mg
Magnesium
Daily amount: 350 mg
Do you need a supplement? Maybe
Benefit to your baby: Helps build strong bones and teeth; regulates insulin and blood sugar levels; builds and repairs tissue.
Food source:
- 1 oz. dried pumpkin seeds: 152 mg
- 3 oz. halibut: 90 mg, 1 cup spinach pasta: 87 mg
Manganese
Daily amount: 2 mg
Do you need a supplement? No
Benefit to your baby: Helps form bones and cartilage; helps protect cells from damage; activates enzymes that help metabolize protein, fat, and carbohydrates.
Food source:
- 1 cup cooked brown rice: 1.8 mg
- 1 cup cooked oatmeal: 1.3 mg
- 1/2 cup pineapple chunks: 0.9 mg
Pantothenic Acid
Daily amount: 6 mg
Do you need a supplement? No
Benefit to your baby: Essential for production of hormones and cholesterol and for the metabolism of carbohydrates, proteins, and fats.
Food source:
- 1/2 avocado: 1.1 mg
- 1 cup nonfat milk: 1.0 mg
- 1 hard-boiled egg: 0.7 mg
Phosphorus
Daily amount: 700 mg
Do you need a supplement? No
Benefit to your baby: Builds strong bones; develops blood clotting, kidney function, and normal heart rhythm.
Food source:
- 3 oz. canned salmon (with bones): 251 mg
- 1 cup nonfat milk: 247 mg
- 1/2 cup cooked black beans: 241 mg
- 3 oz. lean beef patty: 189 mg
Potassium
Daily amount: 4,700 mg
Do you need a supplement? No
Benefit to your baby: Helps maintain fluid and electrolyte balance; aids muscle contractions, energy metabolism, and nerve function.
Food source:
- 1 baked potato: 844 mg
- 8 oz. prune juice: 706 mg
- 1/2 cup cooked lima beans: 484 mg
- 1/4 cup dried apricots: 378 mg
Riboflavin
Daily amount: 1.4 mg
Do you need a supplement? No
Benefit to your baby: Promotes growth, good vision, and healthy skin; essential for baby's bone, muscle, and nerve development.
Food source:
- 1 cup nonfat yogurt: 0.5 mg
- 3 oz. skinless duck: 0.4 mg
- 1/2 cup cooked mushrooms: 0.2 mg
- 1/2 cup part-skim ricotta cheese: 0.2 mg
Thiamine
Daily amount: 1.4 mg
Do you need a supplement? No
Benefit to your baby: Converts carbohydrates into energy; essential for brain development; aids heart and nervous system growth.
Food source:
- 1/2 cup oats: 0.6 mg, 3 oz. pork tenderloin: 0.8 mg
- 1 cup enriched spinach noodles: 0.4 mg
- 1/2 cup cooked split peas: 0.2 mg
Vitamin A
Daily amount: 770 mcg RAE (retinol activity equivalents) OR 2,565 IU (international units)
Do you need a supplement? No
Benefit to your baby: Important for cell growth, eye development, healthy skin and mucous membranes, infection resistance, bone growth, and fat metabolism.
Food source:
- 1 baked sweet potato: 1,096 mcg RAE
- 1/2 cup boiled spinach: 573 mcg RAE
- 1 raw carrot: 509 mcg RAE
Vitamin B6
Daily amount: 1.9 mg
Do you need a supplement? No
Benefit to your baby: Aids metabolism of protein, fats, and carbohydrates; helps form new red blood cells and develop the brain and nervous system.
Food source:
- 1 banana: 0.7 mg
- 1 baked potato: 0.7 mg
- 1/2 cup canned chickpeas: 0.6 mg
- 3 oz. chicken breast: 0.5 mg
Vitamin C
Daily amount: 85 mg
Do you need a supplement? No
Benefit to your baby: Essential for tissue repair and the production of collagen (a component of cartilage, tendons, bones, and skin).
Food source:
- 8 oz. orange juice: 124 mg
- 1/2 cup boiled broccoli: 51 mg
- 1/2 cup strawberries: 49 mg
- 1/2 cup cantaloupe: 29 mg
Vitamin D
Daily amount: 5 mcg (200 IU) or more
Do you need a supplement? Yes
Benefit to your baby: Helps build bones and teeth.
Food source:
- 3 oz. salmon: 8 mcg
- 1 cup milk: 2 mcg
Zinc
Daily amount: 11 mg
Do you need a supplement? Maybe
Benefit to your baby: Aids cell growth; crucial for DNA production.
Food source:
- 3 oz. Alaskan king crab: 6.5 mg
- 1/2 cup firm tofu: 2 mg
- 1 cup fruit-flavored yogurt: 1.8 mg
