Folate is crucial in early pregnancy for preventing neural tube defects. Leafy greens, legumes, fortified cereals, and supplements are good sources.
Iron is essential for preventing anemia and supporting the increased blood volume during pregnancy. Sources include lean meats, poultry, fish, beans, and iron-fortified cereals.
Calcium is vital for the development of the baby's bones and teeth. Dairy products, fortified plant-based milk, leafy greens, and calcium supplements can contribute to the required intake.
Protein is essential for the development of the baby's organs, muscles, and tissues. Good sources include lean meats, poultry, fish, eggs, dairy, legumes, and nuts.
Omega-3s, particularly DHA (docosahexaenoic acid), support the baby's brain and eye development. Fatty fish (like salmon and trout), chia seeds, flaxseeds, and walnuts are good sources.
Vitamin D is crucial for the absorption of calcium and the development of the baby's bones and teeth. Sun exposure, fortified foods, and supplements can help meet vitamin D needs.
Iodine is essential for the baby's brain development and thyroid function. Seafood, dairy, eggs, and iodized salt are good sources.
Vitamin C aids in the absorption of iron and supports the immune system. Citrus fruits, berries, bell peppers, and broccoli are rich in vitamin C.