Here are the key vitamins and minerals for a healthy pregnancy

Posted May 1, 2020, 3:13 PM

Now that you are expecting, you may have questions about what to eat. There are several key vitamins and minerals you need in your diet:

Folic acid - It is a B vitamin that helps prevent major birth defects. Dietary guidelines recommend a pregnant mom gets at least 600 micrograms of folic acid a day. You can get that amount from a good prenatal vitamin. It is difficult to get that much from food alone.

Iron - The extra iron you need during pregnancy helps make more blood to supply needed oxygen to your baby. The recommended dose of iron for pregnant women is 27 mg. That amount also can be found in a good prenatal vitamin. Iron-rich foods to eat are red meat, poultry, fish, dried beans and peas.
Calcium - It helps build your baby’s bones and teeth. Pregnant women need about 1,000 mg of calcium daily, while pregnant teens need about 1,300 mg. If you take a prenatal vitamin, you likely will get at least 150 mg. Milk and yogurt usually are the best sources of calcium.
Vitamin D - Along with calcium, it helps build baby’s bones and teeth. Vitamin D also is good for healthy skin and eyesight. Good sources for Vitamin D are milk and fish such as salmon.

Besides a good prenatal vitamin, do not rely on supplements to make up for an unhealthy diet. You need to eat a healthy, well-rounded diet.

SOURCE:
Healthy Mothers Healthy Babies Coalition of Palm Beach County

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