Best Vitamins and Nutrients for Pregnancy

The American College of Obstetricians & Gynecologists, or ACOG, has researched the subject and found that most pregnant women need to focus on consuming the following foods in these portions during their nine months of pregnancy:

three or four helpings of vegetables and fruits, nine helpings of cereals, whole grain breads, pasta or rice, three helpings of dairy products such as milk, cheese and yogurt (for calcium), and three helpings of poultry, fish, meat, nuts, peas, and dried beans.

Indeed, these researchers have found that the best way to get the necessary nutrients is through a balanced diet. However, they report, vitamin additives are also helpful.

A pregnant woman should only take vitamin supplements with the approval of her doctor or other health care professional. And remember that supplements never replace a healthy diet, but rather, they ensure that the woman is getting the required nutrients she needs each day.

Vitamin supplements work best when they are used as one part of her healthy diet; they do not take the place of that healthy diet.

Some vitamins that you need to include Vitamin A & Beta Carotene, which you can find in milk, liver, eggs, spinach, carrots, green and yellow vegetables, potatoes, broccoli, yellow fruits, cantaloupe and pumpkin;

Vitamin D, which you can find in milk and fatty fish (and in the sun);

Vitamin E, which you’ll find in wheat germ, nuts, fortified cereals, spinach and vegetable oil;

Vitamin C, which you’ll find in citrus fruits, green beans, bell peppers, strawberries, potatoes, papaya, tomatoes and broccoli;

Thiamin / B1, which you’ll find in fortified cereals, whole grain, wheat germ, eggs, organ meats, pasta, rice, nuts, berries, pork and legumes;

Riboflavin / B2, which you’ll find in poultry, meats, fish, eggs, fortified cereals and dairy products;

Niacin / B3, which you’ll find in protein-plus foods, meats, fortified cereals, breads, milk, fish, eggs and peanuts;

Pyridoxine / B6, which you’ll find in fish, liver, chicken, pork,, soybeans, eggs, cabbage, carrots, peas, cantaloupe, wheat germ, spinach, sunflower seeds, beans, bananas, broccoli, brown rice, bran, oats, walnuts and peanuts;

Folic Acid, which you’ll find in oranges, strawberries, spinach, green leafy vegetables, broccoli, beets, cauliflower, peas, pasta, nuts, beans, and fortified cereals;

Calcium, which you’ll find in milk, yogurt, cheddar cheese, soy milk, breads, cereals, juices, dark green leafy vegetables, and canned fish;

Iron, which you’ll find in beef, pork, dried fruits, dried beans, spinach, oatmeal, wheat germ, and grains fortified with iron;

Protein, which you’ll find in numerous animal foods, poultry, meat, eggs, veggie burgers, dairy products, nuts, legumes, and beans;

Zinc, to be found in red meats, beans, poultry, nuts, fortified cereal, whole grains, dairy products and oysters.

Remember that all dietary considerations, and especially those that include high amounts of vitamins, should b discussed with your doctor and modified according to his or her instructions.

However, in most cases, you can rest assured that your doctor will agree that to remain healthy throughout your pregnancy, it’s smart to keep your diet balanced and to get these necessary nutrients.

Related posts: