The Most Important Nutrients during Pregnancy

Some nutrients are more important than others during pregnancy, because they play a vital role in your baby’s development. The following table lists the most essential nutrients for pregnancy, in order of importance. It also clues you in to why each nutrient is so critical, how much of it you need to get per day, and where you can find it in your food.

Nutrient	Why It’s So Important	Amount Needed	Foods That Have It
Folate/folic acid	Needed early on to develop neural tube of brain and spinal cord	600 micrograms (mcg)	Legumes (beans), leafy greens, asparagus, oranges, strawberries, avocado
Iron	Helps form hemoglobin, which carries oxygen in the blood	27 milligrams (mg)	Beef, poultry, pork, seafood, enriched grains, blackstrap molasses, legumes (beans)
Calcium	Necessary to build bones; also helps maintain healthy blood pressure	1,000 milligrams	Milk, yogurt, cheese, fortified foods, green leafy vegetables
Zinc	Good for your immunity and for cell growth in your baby	11 milligrams	Beef, poultry, pork, seafood, enriched grains, nuts, seeds, peas, legumes (beans)
Choline	Assists in the development of baby’s nervous system, brain, and neural tube	450 milligrams	Egg yolks, beef, soy, avocado
Vitamin D	Helps build bone and protect the immune system	600 international units (IU)	Fortified foods, fish, supplement
Omega-3 fatty acids (DHA, EPA)	Important for healthy brains (DHA) and beneficial for structural cells (EPA)	1,000 milligrams	Fatty fish, algae, fortified foods, enriched eggs, supplement
Fiber	Helps aid digestion and prevent constipation	28 grams	Whole grains, legumes (beans), fruits, vegetables
Protein	Provides the amino acids that make up the building blocks of cells	71 grams	Beef, poultry, pork, seafood, eggs, dairy, legumes (beans), nuts, seeds

If you find yourself struggling to get the nutrients you and your baby need from your diet alone, consider supplements. A prenatal vitamin provides a lot of the essential nutrients you need. Read the label to see whether it also contains the omega-3 fatty acid DHA; if it doesn’t, take a DHA supplement. Also consider having your doctor check the level of vitamin D in your blood and take a supplement if your levels are low.

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Source:http://www.dummies.com/how-to/content/the-most-important-nutrients-during-pregnancy.html