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Nutrition and the Best Foods to Eat During Pregnancy
Vitamin Food Source
Vitamin A
Liver, carrots, sweet potatoes, kale, spinach, collard greens, cantaloupe, eggs, mangos and peas
Vitamin B6
Fortified cereals, bananas, baked potatoes, watermelon, chick peas and chicken breast
Vitamin B12
Red meat, poultry, fish, shellfish, eggs and dairy foods
Vitamin C
Citrus fruits, raspberries, bell peppers, green beans, strawberries, papaya, potatoes, broccoli and tomatoes
Calcium
Dairy products, fortified juices, fortified butters and fortified cereals, spinach, broccoli, okra, sweet potatoes, lentils, tofu, Chinese cabbage, kale and broccoli.
Vitamin D
Milk, fortified cereals, eggs and fatty fish (salmon, catfish and mackerel)
Vitamin E
Vegetable oil, wheat germ, nuts, spinach and fortified cereal
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Folic Acid
Oranges, orange juice, strawberries, leafy vegetables, spinach, beets, broccoli, cauliflower, peas, pasta, beans, nuts and sunflower seeds
Iron
Red meat and poultry, legumes, vegetables, some grains and fortified cereals
Niacin (Vitamin B3)
Eggs, meats, fish, peanuts, whole grains, bread products, fortified cereals and milk
Protein
Beans, poultry, red meat, fish, shellfish, eggs, milk, cheese, tofu, yogurt, fortified cereal and protein bars
Riboflavin (Vitamin B2)
Whole grains, dairy products, red meat, pork, poultry, fish, fortified cereals and eggs
Thiamin (Vitamin B1)
Whole grains, pork, fortified cereals, wheat germ and eggs
Zinc
Red meats, poultry, beans, nuts, grains, oysters, dairy products and fortified cereals
