10 Essential Nutrients During Your Pregnancy

When you’re pregnant, it is essential to obtain the right balance of nutrients that you and your child need. You do not have to go for special dietary requirements but following these healthy consuming guidelines will help guarantee you remain healthy and provide your child with the best possible start in life


You can easily get calcium from milk, yoghurt, cheese and fortified soya milk. Calcium helps your infant to develop strong teeth and bones, along with a healthy heart, muscles and nerves. The goal is to obtain 1,000 mg of calcium a day, which is the equivalent to 3 cups of fresh milk.

Folic Acid

Commonly found in dark green vegetables, citrus fruit and whole grains, folic acid reduces the risk of abnormality of the brain or spinal cord including spina bifida. The goal is to consume 600mcg, which is equivalent to 4 cups of boiled Brussels sprouts and 500mcg, an equivalent of four cups avocado when you’re nursing.

Omega-3 Fish Oil + DHA

Omega-3s are vital for a healthy pregnancy as it can prevent preeclampsia and early term labour. It also aids in the development of the fetus’s basic cognitive function and develops the brain and eyes. The best sources of DHA is from seafood. Taking a fish oil supplement and fresh fish like salmon are excellent ways of getting DHA.

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For pregnant females, dietary fibre is a beneficial part of a balanced diet. A pregnant woman must be getting about 25 grams of dietary fibre daily. Including dietary fiber to your diet plan will reduce constipation and lower high blood pressure.


Iron can be found in red meat, liver and fortified cereals. Iron helps to constructs red blood cell to help prevent premature delivery and low birth weight. It is advisable to aim for 19mg, which is 3 cups of cooked spinach, daily.


Lean meat, poultry, fish, eggs, nuts and lentils are rich in protein. This nutrient is required for the development of the uterus, placenta and breast tissue, along with amniotic fluid production. The goal is to get a minimum of 67g, which is about one chicken breast, during your pregnancy.


Take them first thing in the early morning. Probiotics have actually been revealed to help with food digestion and support one’s immune system.

Vitamin C

Vitamin C can be found in fruits like kiwi, orange and broccoli and is very important for collagen in the bones, skin, muscles and blood vessels. Vitamin C helps in iron absorption. Aim to get 100mg daily throughout pregnancy, and increase that to 135mg when breastfeeding.

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Vitamin D

Getting Vitamin D from sun tanning is clearly not recommended and Vitamin D is specifically crucial in the later half of pregnancy when the fetus’s bones are forming. It is recommended to take 1000-2000 IU’s of Vitamin D.


Your infant needs zinc for cell growth and for the production and performance of DNA. Getting enough zinc is crucial throughout pregnancy due to the fact that there’s so much rapid cell growth. This mineral also helps support your body immune system and heal injuries.