Pregnancy Nutrients
Nutrients in Pregnancy


Folic Acid (Folate):

Folic acid is the synthetic form of folate, which can be found in B Vitamins. It helps in making DNA and other genetic material in the baby. The main source of Folic Acid is asparagus, boiled spinach, black eye peas, avocado, broccoli, kidney beans, etc.    

Folic Acid helps inform the neural tube of baby and also prevents some major birth defects of the baby’s brain and spine-like anencephaly and spina bifida.


Our bodies cannot make calcium on its own. So it gets from food and supplements. Calcium is responsible to build strong bones, teeth and boost muscle, heart, and nerve development.

Source: Milk, Cheese, Yogurt, and Sardines.

Daily Need:  1000 mg


In Pregnancy, a woman’s body has to supply blood and oxygen to her baby inside. As Iron is responsible to make blood (hemoglobin) so, the demand for Iron is increased during pregnancy.

Source:  Red Meat, Fish, Tofu, Soybeans, Lentils, Dried Beans, Peas, Dark Spinach

Daily Need: 27 mg

Vitamin A:

This is a good source for healthy skin, bone growth, and eyesight. It helps to build a baby’s immune system, growth, and development.

Source: High in the liver and fish Oil, Milk, Eggs, Leafy Green Vegetables, Orange and Yellow Vegetables, Tomato products, Pumpkin, Carrot, Parsley

Daily Need: As per WHO guidance suggests a dose of up to 10 000 IU (International Unit) vitamin A per day or a weekly dose of up to 25 000 IU

Vitamin C:

It is important for healthy gums, teeth, and bones also needed to make collagen. One of the fibers that build the baby’s body. It helps baby’s to absorb iron and stores it for later use in the first 6 months of life.    

Source: Citrus Fruits, Broccoli, Tomatoes, Peppers & Strawberries

Daily Need: 85 mg

Vitamin D:

It plays an important role in the absorption of calcium to help build baby’s bones and teeth. Helps in bone metabolism through the regulation of calcium and phosphate equilibrium.

Source: Exposure to Sunlight, fortified Milk and Fatty Fish such as Salmon

Daily Need: 600 IU (Intentional Units) daily

Vitamin B6:

It is very important for baby’s brain development and immune function.  It helps in forming red blood cells and helps women body to use protein, fat, and carbohydrates.  

Source: Fish, Liver, Potatoes and other starchy vegetables, whole grain cereals such as oatmeal, brown rice, wheat germ, banana’s

Daily Need: 1.9 mg daily

Vitamin B12:

It helps in Redblood Cells production and maintains a pregnant woman’s nervous system.

Source:  Animals products including fish, meat, poultry, eggs, milk & milk products

Daily Need: 2.6 micro grams daily


Proteins have a vital role during pregnancy because it helps in baby’s growth. And contributing other important areas of baby’s development like growth and repair of tissues. Making antibodies for their immune system, hormones, and enzymes.


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