Important
Nutrients
|
Why
You Need It
|
Where
It's Found
|
Amount
Needed During
Pregnancy
|
Amount
Needed During
Lactation
|
Protein
|
Extremely
important because
protein is necessary for almost
all parts of growing baby
including the heart,
muscles, and nerves. It is also needed for cell growth,
blood production, and for building a strong placenta. |
Lean
meat, fish, poultry, egg whites,
beans, tofu, and
peanut butter |
60
grams/day |
60-65
grams/day |
Carbohydrates
|
Provides
daily energy as
well as keeps the fetus'
pancreas from working too
hard. |
Breads,
cereals, rice,
potatoes, pasta, fruits,
and vegetables |
2500
Kcal |
2500-2700
Kcal |
Calcium
|
Needed
for fetus' developing
bones and teeth and also
to strengthen your own. Calcium is also important
for development of the fetus'
heart, muscles, and nerves.
It is necessary for muscle contraction and nerve function. |
Milk,
cheese, yogurt,
sardines or salmon with bones, and
spinach |
Between
1000 and
1300 mg/day |
Between
1000 and
1300 mg/day |
Iron
|
Extremely
important for
healthy blood in both mom and fetus because
iron provides oxygen to both. Iron will help
prevent anemia. It is needed for the fetus'
muscle, heart, and
nerve development. |
Lean
red meat, spinach,
iron-fortified whole-
grain breads, and cereals |
27
mg/day |
15
mg/day |
Vitamin
A |
Needed
building a strong
placenta and for healthy cell growth, healthy skin,
strong bones, and good eyesight. It is also needed for the development
of the fetus' heart, nerves,
and muscles. Vitamin A
also helps fight or prevent
infection by regulating the
fetus' immune system. |
Carrots,
dark leafy
greens, and sweet potatoes |
750-770
micrograms/day |
1300
micrograms/day |
Vitamin
C |
Needed
for building the
placenta and important
for fetus' new tissues,
strong bones and teeth,
and cell repair. |
Fresh
fruit (especially
citrus) and vegetables
(especially dark green
ones), broccoli,
tomatoes, and
fortified fruit juices |
85
mg/day |
120
mg/day |
Vitamin
B6 |
Needed
for strong bone and
tissue growth and also in the development of the fetus' heart, nerves,
and
muscles. Vitamin B6 is extremely important in red
blood cell production which
increases the amount and quality of oxygen. |
Pork,
ham, whole-grain
cereals, bananas, eggs,
lean meat, oatmeal, nuts,
and dried beans and peas |
1.9
mg/day |
2.8
mg/day |
Vitamin
B12 |
Needed
for strong bones and
tissue growth and the
development of the fetus' muscles, nerves, and heart.
Vitamin B12 is vital for the
production of new DNA, because
it helps in cell reproduction. |
Meat,
fish, poultry,
milk, eggs,
and cheese |
2.6
micrograms/day |
2.6
micrograms/day |
Vitamin
D |
Extremely
important for
strong bones and teeth for
both mother and baby.
It is also needed for the development of the fetus' heart, nerves, and
muscles. |
Fortified
milk, dairy
products, cereals, and breads |
5
micrograms/day |
5
micrograms/day |
Folate
(Folic Acid) |
Folic
Acid or Folate is
considered the most vital
nutrient. It is needed for building the placenta,
for DNA synthesis, blood
production, enzyme function,
and development of fetus' nervous system. If taken
before conception and during
the first 6 weeks of pregnancy,
folic acid can reduce the chance of neural tube defects. |
Green
leafy vegetables,
dark yellow fruits and
vegetables, beans, peas,
and nuts |
600
micrograms/day |
500
micrograms/day |
Fat
|
Needed
for energy. |
Meat,
whole-milk,
dairy products,
nuts, peanut butter,
margarine, and vegetable oils |
Keep
as minimal
as possible |
Keep
as minimal
as possible |
Zinc
|
Important
for the fetus
developing a healthy immune
system, muscles, nerves, and
heart and for tissue growth.
Zinc is needed for DNA reproduction; therefore, it is important for
wounds healing. Deficiency of zinc
while pregnant could lead to
improper brain development
and low birth weight. |
Whole
grains, nuts,
dried beans,
meat, and eggs |
11 -
13 mg/day |
19
mg/day |
Fiber
|
Needed
to reduce
constipation and also has been found
to lower a person's risk of colon cancer. |
Fruits
and vegetables,
brown rice, nuts, cereals including oats, beans, peas,
and pulses |
28
grams/day |
28
grams/day |
Vitamin
E |
Needed
for building the
placenta and is an antioxidant which helps
in DNA repair, immune function, and various
metabolic processes.
Vitamin E protects cells
from becoming damaged. |
Nuts,
broccoli, spinach, kiwi,
mango, soybean oil,
and corn oil |
15
mg/day |
19
mg/day |
Magnesium
|
Needed
for fetus' muscle
and nerve function, heart
rhythm, immune system, and
strong bones. It also helps
regulate blood sugar levels. |
Artichokes,
black-eyed
peas, broccoli, cashews,
green beans, halibut,
navy beans, pinto
beans, tofu, tomato
juice, spinach, and
sunflower seeds |
Between
350 and
400 mg/day |
360
mg/day |
Chromium
|
Needed
to regulate
fetus' blood sugar. |
Whole
grains, meats, and
brewer’s yeast |
29-30
micrograms/day |
44-45
micrograms/day |
Selenium
|
Important
to prevent cell
damage and helps regulate
the fetus' immune system
and thyroid. |
Meats,
nuts, grains, eggs,
cooked fish,
and cheese |
65
micrograms/day |
75
micrograms/day |
Water
|
Extremely
important in
preventing premature or early labor which occurs
in many cases due to
dehydration.Water also
delivers nutrients from mom to fetus. It will
also help with constipation, hemorrhoids,
swelling, and bladder infections. |
|
At
least 6 to 8
glass per day |
At
least 6 to 8
glass per day |