Here are the essential vitamins and minerals needed for a healthy pregnancy, along with their benefits and food sources:
1. Folic Acid (Vitamin B9)
✔ Why? Prevents neural tube defects in the baby.
✔ Sources: Leafy greens, lentils, citrus fruits, fortified cereals.
2. Iron
✔ Why? Supports oxygen transport and prevents anemia.
✔ Sources: Spinach, beans, red meat, poultry, fortified cereals.
3. Calcium
✔ Why? Essential for the baby’s bone and teeth development.
✔ Sources: Dairy products, almonds, tofu, leafy greens.
4. Vitamin D
✔ Why? Helps the body absorb calcium for bone health.
✔ Sources: Sunlight, fatty fish, fortified dairy products.
5. Omega-3 Fatty Acids (DHA & EPA)
✔ Why? Supports brain and eye development in the baby.
✔ Sources: Salmon, walnuts, flaxseeds, chia seeds.
6. Vitamin C
✔ Why? Boosts immunity and helps iron absorption.
✔ Sources: Oranges, strawberries, bell peppers, tomatoes.
7. Iodine
✔ Why? Supports brain development and thyroid function.
✔ Sources: Iodized salt, dairy products, eggs, seafood.
8. Zinc
✔ Why? Aids in cell growth and immune function.
✔ Sources: Meat, nuts, whole grains, legumes.
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