Natural vitamins and minerals during the pregnancy |
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Natural vitamins and minerals during the pregnancy

Natural vitamins and minerals during the pregnancy

Diet of pregnant women should consist of proteins, carbohydrates, vitamins, minerals and fats

Chose vitamins and minerals from foods than from supplements and in case of vitamin D, from controlled sun exposure.

Check the list of natural vitamins and minerals you can find in foods:


Daily amount: 1000 – 1300mg

For strong bones and teeth, healthy nerves, heart and muscles of your baby. It also develops heart rhythm and blood clotting.

Food source:

milk, cheese, yogurt, leafy greens, broccoli, tofu, sardines with bones, dried figs

Folic acid

Daily amount: 600mcg. supplement before conception and for the first three months of pregnancy

Helps close the tube housing the central nervous system and helps to normalise brain function of the baby.

Food source:

raw leafy green vegetables, peas, beans, citrus fruits, fortified cereals


Daily amount: 150 – 220 mcg

Benefit to your baby: Regulates metabolism and helps develop the nervous system

Food source:

•iodised table salt, fish, seaweed, milk, dairy products


Daily amount: 27 mg

Do you need a supplement? Yes, if medically prescribed

Benefit to your baby: Makes red blood cells and hemoglobin, supplies oxygen to cells for energy and growth, and builds bones and teeth

Food source:

•meats, eggs, nuts, leafy green vegetables, cheddar cheese, mussels


Daily amount: 350 – 360mg

Benefit to your baby: Helps build strong bones and teeth, regulates insulin and blood-sugar levels, and builds and repairs tissue

Food source:

•brazil nuts, spinach, okra, cooked brown rice


Daily amount: 4,7g

Benefit to your baby: Helps muscle activity and contractions, metabolism and nerve function

Food source:

•jacket potato, grapefruit juice, raisins, bananas


Daily amount: 1.4mg

 Benefit to your baby: Promotes growth, good vision, and healthy skin. Essential for bone, muscle and nerve development

Food source:

•yoghurt, pork fillet, mushrooms, half-fat cheddar

Thiamine (vitamin B1)

Daily amount: 1400 mcg.

Benefit to your baby: Converts carbohydrates into energy. Essential for brain development. Also aids heart and nervous system growth.

Food source:

•turkey breast, fortified breakfast cereal, naan bread

Vitamin A (beta-carotene)

Daily amount: 770 mcg

Benefit to your baby: Cell growth, eye development, healthy skin and mucous membranes, infection resistance, bone growth, fat metabolism and red blood cell production

Food source:

•baked sweet potato, raw carrot, melon, half a mango

Vitamin B6 (pyroxidine)

Daily amount: 1.9mg

Benefit to your baby: Helps metabolism of protein, fats, and carbohydrates. Helps to form new red blood cells and develop the brain and nervous system

Food source:

•bananas, jacket potato, canned tuna, chicken breast

Vitamin C

Daily amount: 80 – 85mg

Benefit to your baby: For tissue repair and collagen production. Helps growth and strengthens bones and teeth

Food source:

resh fruits (especially citrus) and vegetables, green vegetables, tomatoes and potatoes

Vitamin D

Daily amount: 5mcg

Do you need a supplement? Yes

Benefit to your baby: Helps build bones and teeth

Food source:

milk, exposure to at least 15 minutes of sunlight without sunscreen


Daily amount: 11 – 12mg

Benefit to your baby: Helps form organs, skeleton, nerves and circulatory system

Food source:

red meats

bread , grain products, eggs, milk, sunflower seeds, soyabeans, chicken, seafood (especially oysters)

Vitamin B12

Daily amount: 2,6mcg

Benefit to you and your baby: essential for normal cell development, especially blood cells, and for protein synthesis. helps the nervous system work proply. Helps the body use fats and carbohydrates

Food source:

•meat, fish, eggs, chicken, dairy products

Vitamin E

Daily amount: 30 IU

Benefit to you and your baby: antioxidant that protects cells from natural deterioration. Helps reduce the risk of heart disease and blood clots. Involved in making red blood cells.

Food source:

salad dressings, cooking oils, margarine, almonds, brasil nuts, wheat germ oil, sunfllower seeds, corn, asparagus, avocados, organ meat, butter, eggs

Niacin (B3)

Daily amount: 18 mg

Benefit to you and your baby: Helps process fat, produce blood sugar and eliminate waste minerals from tissue. Helps reduce blood cholesterol levels, which reduces the risk of heart diseases.

Food source:

meat, can be made in body from proteins found in eggs and milk

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