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The Most Important Nutrients

Most vitamins and several minerals play an important role in your baby's development and in your health during pregnancy. Here's a quick rundown of the most important nutrients needed before, during and after pregnancy for both mother and child, and their best food sources:

Calcium

Function: Strengthens bone, teeth; helps blood clot; builds muscle and nerve response

Best sources: Milk, cheese, yogurt, leafy green vegetables, clams, oysters, almond, legume, tofu; softened bones of canned fish such as sardines, mackerel and salmon

Copper

Function: Helps body use iron; aids energy metabolism

Best sources: Liver, shellfish, nuts, legumes and water

Folic Acid

Function: Needed to produce protein and blood; cell growth/division and function; helps with hemoglobin formation; DNA, RNA synthesis

Best sources: Liver, eggs, leafy green vegetables, yeast, legumes, whole grains, nuts, fruits, vegetables and orange juice

Iodine

Function: Needed for increased maternal basal metabolic rate

Best sources: Seafood and iodized salt

Iron

Function: Carries oxygen in blood, prevents anemia (in expectant mothers); increases resistance to infection

Best sources: Liver, meat, dried fruit, enriched and whole grains, legumes and green leafy vegetables

Magnesium

Function: Needed for nerve and muscle function; helps body process carbohydrates

Best sources: Legumes, whole-grain cereals, milk, meat and green vegetables

Niacin

Function: Promotes healthy skin, nerves and digestion; helps the body use carbohydrates

Best sources: Meat, liver, poultry, fish, and whole-grain or enriched cereals

Potassium

Function: Maintains proper muscle tone and fluid balance

Best sources: Potatoes, bananas, prune juice, yogurt and raisins

Phosphorus

Function: Needed for fetal skeletal and tooth formation; increased maternal calcium and phosphorus metabolism

Best sources: Milk and milk products, meat, poultry, fish, whole-grain cereals and legumes

Riboflavin (B2)

Function: Helps body release energy to cells; promotes healthy skin and eyes

Best sources: Milk, whole-grain or enriched breads and cereals, liver, green leafy vegetables

Thiamine (B1)

Function: Helps body digest carbohydrates; needed for normal functioning of nervous system

Best sources: Whole-grain or enriched breads and cereals, fish, pork, poultry, lean meat and milk

Zinc

Function: Needed to produce insulin, aids synthesis of protein, DNA and RNA

Best sources: Oysters, seafood, meat, liver, eggs, whole grains and wheat germ

Vitamin A

Function: Needed for cell development, tooth bud formation and bone growth

Best sources: Green leafy vegetables, orange-yellow vegetables like carrots, squash, whole milk

Vitamin B6

Function: Helps form red blood cells; essential for processing carbohydrates, lipids, fats; making DNA

Best sources: Meats, bananas, egg yolk, whole grains and legumes

Vitamin B12

Function: Needed in the formation of red blood cells and helps maintain nervous system

Best sources: Liver, meat, fish, poultry, milk. (this is only found in animal foods — vegetarians should take a supplement)

Vitamin C

Function: Speeds healing of wounds and bones; increases resistance to infection. Helps make collagen in connective tissue; builds strong cells; helps body use iron, calcium and folic acid

Best sources: Citrus fruits, broccoli, green pepper, strawberries, cabbage, tomatoes, cantaloupes and potatoes

Vitamin D

Function: Helps body use calcium and phosphorous; needed for strong bones and teeth

Best sources: Fortified milk, leafy green vegetables, egg yolk, fish oils, butter, liver and skin exposure to sunlight

Vitamin E

Function: Prevents anemia in premature infants; important as an antioxidant

Best sources: Vegetable oils, whole-grain cereals, wheat germ, green leafy vegetables

Last updated:	April 26, 2005
Reviewed By:	Appleman, Leonard J. MD