Pregnancy Vitamins: What Nutrients does a Fetus need & what Foods should I eat?
This blog post adds to our video on youtube in which we go through our list of the 9 most important micronutrients every fetus needs. If you have not watched our video so far, we recommend doing that first:
Below, you can find a list of all the nutrients that we mention in our video, including information about recommended intake per day as well as a list of foods which contain the nutrients.
Please note that the foods that we list below may not be suitable for you, for example, because of food intolerances! In general, you should always talk with your provider, which foods are suitable for your particular pregnancy case.
Calcium
Calcium is one of the most important micronutrients for the baby because it helps build their bone structure as well as their teeth. On top of that, calcium also plays a role in the normal functioning of the circulatory, muscular and nervous system.
How much do you need per day?
According to the American College of Obstetricians and Gynecologists, pregnant women who are age 18 or younger need 1,300 mg of Calcium per day. Women who are 19 or older need 1,000 mg per day.
What foods contain Calcium?
Calcium Content | |
Yogurt, plain, low fat, 8 ounces | 415 mg |
Orange juice, calcium fortified, 1 cup | 349 mg |
Mozzarella, part skim, 1.5 ounces | 333 mg |
Sardines, canned in oil, with bones, 3 ounces | 325 mg |
Milk, nonfat, 1 cup | 299 mg |
Milk, whole (3.25% milk fat), 1 cup | 276 mg |
Salmon, pink, canned, solids with bones, 3 ounces | 181 mg |
Cottage cheese, 1% milk fat, 1 cup | 138 mg |
Soybeans, cooked, ½ cup | 131 mg |
Breakfast cereals, fortified with 10% of the DV for calcium, 1 serving | 130 mg |
Spinach, boiled, drained, ½ cup | 123 mg |
Frozen yogurt, vanilla, soft serve, ½ cup | 103 mg |
Turnip greens, fresh, boiled, ½ cup | 99 mg |
Kale, fresh, cooked, 1 cup | 94 mg |
Chia seeds, 1 tablespoon | 76 mg |
Chinese cabbage (bok choi), raw, shredded, 1 cup | 74 mg |
Sour cream, reduced fat, 2 tablespoons | 31 mg |
Broccoli, raw, ½ cup | 21 mg |
Apple, golden delicious, with skin, 1 medium | 10 mg |
Source: USDA National Nutrient Database for Standard Reference (see “Sources” for more information)
Please note: dairy products should be fully pasteurized when consumed during pregnancy! Fully pasteurization means that the product is treated with mild heat which eliminates bacteria.
Moreover, please note that your body also requires Vitamin D in order to optimally absorb the Calcium (more on this below).
Choline
Choline plays an important role in the fetus’ brain development. On top of that, it can also help reduce the risk of some common birth defects.
How much do you need per day?
The American College of Obstetricians and Gynecologists (ACOC) recommends that pregnant women get 450 mg of Choline each day.
What foods contain Choline?
Choline Content in Miligrams | |
Egg, hard boiled, 1 large egg | 147 mg |
Beef top round, separable lean only, braised, 3 ounces | 117 mg |
Soybeans, roasted, ½ cup | 107 mg |
Chicken breast, roasted, 3 ounces | 72 mg |
Beef, ground, 93% lean meat, broiled, 3 ounces | 72 mg |
Fish, cod, Atlantic, cooked, dry heat, 3 ounces | 71 mg |
Potatoes, red, baked, flesh and skin, 1 large potato | 57 mg |
Beans, kidney, canned, ½ cup | 45 mg |
Quinoa, cooked, 1 cup | 43 mg |
Milk, 1% fat, 1 cup | 43 mg |
Yogurt, vanilla, nonfat, 1 cup | 38 mg |
Brussels sprouts, boiled, ½ cup | 32 mg |
Broccoli, chopped, boiled, drained, ½ cup | 31 mg |
Mushrooms, shiitake, cooked, ½ cup pieces | 27 mg |
Cottage cheese, nonfat, 1 cup | 26 mg |
Peanuts, dry roasted, ¼ cup | 24 mg |
Cauliflower, 1” pieces, boiled, drained, ½ cup | 24 mg |
Peas, green, boiled, ½ cup | 24 mg |
Sunflower seeds, oil roasted, ¼ cup | 19 mg |
Rice, brown, long-grain, cooked, 1 cup | 19 mg |
Bread, pita, whole wheat, 1 large (6½ inch diameter) | 17 mg |
Cabbage, boiled, ½ cup | 15 mg |
Tangerine (mandarin orange), sections, ½ cup | 10 mg |
Beans, snap, raw, ½ cup | 8 mg |
Kiwifruit, raw, ½ cup sliced | 7 mg |
Carrots, raw, chopped, ½ cup | 6 mg |
Apples, raw, with skin, quartered or chopped, ½ cup | 2 mg |
Source: USDA National Nutrient Database for Standard Reference (see “Sources” for more information)
Iron
During your pregnancy, your body’s demand for iron almost doubles. That’s because iron is used by the body to produce the extra blood that you and your baby need during your pregnancy. Also, if your body does not get enough iron, it can increase the risk of pregnancy-related complications, such as premature birth or a low birth weight.
How much do you need per day?
The American College of Obstetricians and Gynecologists (ACOC) recommends 27 mg of iron per day during your pregnancy. This increased amount can be found in most prenatal vitamins. But iron is also contained in many foods.
What foods contain Iron?
Iron Content in Miligrams | |
Breakfast cereals, fortified with 100% of the DV for iron, 1 serving | 18 mg |
White beans, canned, 1 cup | 8 mg |
Chocolate, dark, 45%–69% cacao solids, 3 ounces | 7 mg |
Lentils, boiled and drained, ½ cup | 3 mg |
Spinach, boiled and drained, ½ cup | 3 mg |
Tofu, firm, ½ cup | 3 mg |
Kidney beans, canned, ½ cup | 2 mg |
Sardines, Atlantic, canned in oil, drained solids with bone, 3 ounces | 2 mg |
Chickpeas, boiled and drained, ½ cup | 2 mg |
Tomatoes, canned, stewed, ½ cup | 2 mg |
Beef, braised bottom round, trimmed to 1/8” fat, 3 ounces | 2 mg |
Potato, baked, flesh and skin, 1 medium potato | 2 mg |
Cashew nuts, oil roasted, 1 ounce (18 nuts) | 2 mg |
Green peas, boiled, ½ cup | 1 mg |
Chicken, roasted, meat and skin, 3 ounces | 1 mg |
Rice, white, long grain, enriched, parboiled, drained, ½ cup | 1 mg |
Bread, whole wheat, 1 slice | 1 mg |
Bread, white, 1 slice | 1 mg |
Raisins, seedless, ¼ cup | 1 mg |
Spaghetti, whole wheat, cooked, 1 cup | 1 mg |
Turkey, roasted, breast meat and skin, 3 ounces | 1 mg |
Nuts, pistachio, dry roasted, 1 ounce (49 nuts) | 1 mg |
Broccoli, boiled and drained, ½ cup | 1 mg |
Egg, hard boiled, 1 large | 1 mg |
Rice, brown, long or medium grain, cooked, 1 cup | 1 mg |
Source: USDA National Nutrient Database for Standard Reference (see “Sources” for more information)
Please note: iron from animal products can more easily be aborbed by the human body. However, if you get your iron mostly from plant-based products or supplements, you should also make sure you get enough Vitamin C. That’s because your body is only able to absorb iron, if you also give your body Vitamin C!
Vitamin A
Vitamin A is a bit tricky. On the one hand, it is very important because it fulfils many important functions, for example, in terms of the development of the lungs, bones and teeth but also skin and vision.
On top of that, too little vitamin A can increase the risk of preterm birth and an underdeveloped baby.
On the other hand, getting too much Vitamin A during the first few weeks of a pregnancy can lead to a higher incidence of birth defects. Therefore, it is normally best to cover the demand for vitamin A through your diet. But it’s best to discuss this with your provider!
How much do you need per day?
The ACOC does not provide any specific recommendations regarding the required amount of Vitamin A per day, while the National Institute of Health recommends 750 mcg per day for pregnant women of 18 years and younger and 770 mcg per day for pregnant women of 19+ years of age.
Please note though that the typical modern diet normally covers more than enough Vitamin A. Therefore, it may not be recommendable to get additional Vitamin A through supplements, unless recommended by your provider – based on your specific needs.
This particularly aplies during the first 7 weeks of a pregnancy, when too much Vitamin A can do more harm than good! So, please be very careful with Vitamin A supplementation during your pregnancy and make sure to consulat your doctor before making a decision to take Vitamin A supplements!
What foods contain Vitamin A?
Vitamin A Content Micrograms | |
Sweet potato, baked in skin, 1 whole | 1403 mcg |
Spinach, frozen, boiled, ½ cup | 573 mcg |
Carrots, raw, ½ cup | 459 mcg |
Cheese, ricotta, part skim, 1 cup | 263 mcg |
Milk, fat free or skim, with added vitamin A and vitamin D, 1 cup | 149 mcg |
Peppers, sweet, red, raw, ½ cup | 117 mcg |
Mangos, raw, 1 whole | 112 mcg |
Breakfast cereals, fortified with 10% of the DV for vitamin A, 1 serving | 90 mcg |
Egg, hard boiled, 1 large | 75 mcg |
Black-eyed peas (cowpeas), boiled, 1 cup | 66 mcg |
Apricots, dried, sulfured, 10 halves | 63 mcg |
Broccoli, boiled, ½ cup | 60 mcg |
Salmon, sockeye, cooked, 3 ounces | 59 mcg |
Tomato juice, canned, ¾ cup | 42 mcg |
Yogurt, plain, low fat, 1 cup | 32 mcg |
Baked beans, canned, plain or vegetarian, 1 cup | 13 mcg |
Summer squash, all varieties, boiled, ½ cup | 10 mcg |
Chicken, breast meat and skin, roasted, ½ breast | 5 mcg |
Pistachio nuts, dry roasted, 1 ounce | 4 mcg |
Source: USDA National Nutrient Database for Standard Reference (see “Sources” for more information)
Omega 3 Fatty Acids
Omega 3 fatty acids are just another super important nutrient for your baby, because your baby needs them for the development of baby’s brain and vision.
How much do you need per day?
The American College of Obstetricians and Gynecologists (ACOC) does not recommend a specific amount of Omega 3 fatty acids per day. Instead, they recommend at least two servings of fish or shellfish per week before getting pregnant, while pregnant, and while breastfeeding. A serving of fish is 8 to 12 ounces (oz).
The National Instute of Health recommends 1.4 grams per day for pregnant women. This amount refers to alpha-linolenic acod (“ALA”) only. However, there are no specific recommendations in regards to the two other omega 3 fatty acids.
Please note: there are three kinds of Omega 3 fatty acids: ALA (alpha-linolenic acid), DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid).
The ACOC does not state if one kind of Omega 3 fatty acid should be preferred over the other when pregnant.
What foods contain Omega 3 Fatty Acids?
in grams | ALA | DHA | EPA |
Flaxseed oil, 1 tbsp | 7.26 | ||
Chia seeds, 1 ounce | 5.06 | ||
English walnuts, 1 ounce | 2.57 | ||
Flaxseed, whole, 1 tbsp | 2.35 | ||
Salmon, Atlantic, farmed cooked, 3 ounces | 1.24 | 0.59 | |
Salmon, Atlantic, wild, cooked, 3 ounces | 1.22 | 0.35 | |
Canola oil, 1 tbsp | 1.28 | ||
Sardines, canned in tomato sauce, drained, 3 ounces | 0.74 | 0.45 | |
Salmon, pink, canned, drained, 3 ounces | 0.04 | 0.63 | 0.28 |
Soybean oil, 1 tbsp | 0.92 | ||
Black walnuts, 1 ounce | 0.76 | ||
Mayonnaise, 1 tbsp | 0.74 | ||
Edamame, frozen, prepared, ½ cup | 0.28 | ||
Shrimp, cooked, 3 ounces | 0.12 | 0.12 | |
Refried beans, canned, vegetarian, ½ cup | 0.21 | ||
Lobster, cooked, 3 ounces | 0.04 | 0.07 | 0.1 |
Cod, Pacific, cooked, 3 ounces | 0.1 | 0.04 | |
Kidney beans, canned ½ cup | 0.1 | ||
Baked beans, canned, vegetarian, ½ cup | 0.07 | ||
Ground beef, 85% lean, cooked, 3 ounces | 0.04 | ||
Bread, whole wheat, 1 slice | 0.04 | ||
Egg, cooked, 1 egg | 0.03 | ||
Chicken, breast, roasted, 3 ounces | 0.02 | 0.01 | |
Milk, low-fat (1%), 1 cup | 0.01 |
Source: USDA National Nutrient Database for Standard Reference (see “Sources” for more information)
B Vitamins
B Vitamins in general play a very important role in the development of your baby. For example, it was found that a deficiency of vitamin B 12 during pregnancy can lead to metabolic disorders such as diabetes type 2 later in your baby’s life. Because of that, it is very important to make sure your body receives enough B vitamins.
How much do you need per day?
The National Institue of Health recommends 2.6mcg of Vitamin B12 per day during pregnancy and 1.9mg of Vitamin B6 per day.
We’ll cover Vitamin B9 (Folate) below.
What foods contain Vitamin B12?
Vitamin B12 Content Micrograms | |
Salmon, Atlantic, cooked, 3 ounces | 2.6 mcg |
Beef, ground, 85% lean meat/15% fat, pan-browned, 3 ounces | 2.4 mcg |
Milk, 2% milkfat, 1 cup | 1.3 mcg |
Yogurt, plain, fat free, 6-ounce container | 1 mcg |
Breakfast cereals, fortified with 25% of the DV for vitamin B12, 1 serving | 0.6 mcg |
Cheese, cheddar, 1½ ounces | 0.5 mcg |
Egg, whole, cooked, 1 large | 0.5 mcg |
Turkey, breast meat, roasted, 3 ounces | 0.3 mcg |
What foods contain Vitamin B6?
Vitamin B6 Content Miligrams | |
Chickpeas, canned, 1 cup | 1.1 mg |
Salmon, sockeye, cooked, 3 ounces | 0.6 mg |
Chicken breast, roasted, 3 ounces | 0.5 mg |
Breakfast cereals, fortified with 25% of the DV for vitamin B6 | 0.4 mg |
Potatoes, boiled, 1 cup | 0.4 mg |
Turkey, meat only, roasted, 3 ounces | 0.4 mg |
Banana, 1 medium | 0.4 mg |
Ground beef, patty, 85% lean, broiled, 3 ounces | 0.3 mg |
Waffles, plain, ready to heat, toasted, 1 waffle | 0.3 mg |
Bulgur, cooked, 1 cup | 0.2 mg |
Cottage cheese, 1% low-fat, 1 cup | 0.2 mg |
Squash, winter, baked, ½ cup | 0.2 mg |
Rice, white, long-grain, enriched, cooked, 1 cup | 0.1 mg |
Nuts, mixed, dry-roasted, 1 ounce | 0.1 mg |
Raisins, seedless, ½ cup | 0.1 mg |
Onions, chopped, ½ cup | 0.1 mg |
Spinach, frozen, chopped, boiled, ½ cup | 0.1 mg |
Tofu, raw, firm, prepared with calcium sulfate, ½ cup | 0.1 mg |
Watermelon, raw, 1 cup | 0.1 mg |
Source: USDA National Nutrient Database for Standard Reference (see “Sources” for more information)
Vitamin D
Vitamin D has several functions. First of all, it helps with the metabolism in the body, nerve conduction and general cellular function. Second, Vitamin D is required in order for the body to be able to properly absorb Calcium. As a result, Vitamin D also plays a role in building the baby’s bone structure and teeth, together with Calcium. And third, according to scientific studies, Vitamin D also seems to help prevent pregnancy-related complications, such as pre-eclampsia, gestational diabetes and other problems
How much do you need per day?
According to the American College of Obstetricians and Gynecologists (ACOC) all women, pregnant or not, need 600 international units (or 15 mcg) of vitamin D a day. The same amount is recommended by the National Institute of Health.
What foods contain Vitamin D?
Vitam in D Content Micrograms | International Units (IU) | |
Cod liver oil, 1 tablespoon | 34 mcg | 1,360 |
Salmon (sockeye), cooked, 3 ounces | 14.2 mcg | 570 |
Mushrooms, white, raw, sliced, exposed to UV light, ½ cup | 9.2 mcg | 366 |
Milk, 2% milkfat, vitamin D fortified, 1 cup | 2.9 mcg | 120 |
Soy, almond, and oat milks, vitamin D fortified, various brands, 1 cup | 2.5-3.6 mcg | 100-144 |
Ready-to-eat cereal, fortified with 10% of the DV for vitamin D, 1 serving | 2 mcg | 80 |
Sardines (Atlantic), canned in oil, drained, 2 sardines | 1.2 mcg | 46 |
Egg, 1 large, scrambled | 1.1 mcg | 44 |
Cheese, cheddar, 1.5 ounce | 0.4 mcg | 17 |
Mushrooms, portabella, raw, diced, ½ cup | 0.1 mcg | 4 |
Chicken breast, roasted, 3 ounces | 0.1 mcg | 4 |
Source: USDA National Nutrient Database for Standard Reference (see “Sources” for more information)
Folate (Folic Acid)
Folate is a B vitamin too which helps form blood cells. Most importantly though, it’s essential for your baby’s growth as well as the normal development of your baby’s brain and spine. In fact, it is recommended to make sure of getting enough folate even months before conceiving.
How much do you need per day?
According to the American College of Obstetricians and Gynecologists (ACOC) all pregnant women need 600 micrograms of folate (or folic acid) per day. They also say that since it’s hard to get this much folic acid from food alone, you should take a daily prenatal vitamin with at least 400 micrograms starting at least 1 month before pregnancy and during the first 12 weeks of pregnancy.
Moreover, women who have had a child with an NTD should take 4 milligrams (mg) of folic acid each day as a separate supplement at least 3 months before pregnancy and for the first 3 months of pregnancy.
That said, it’s best to discuss with your provider whether you need to supplement with more than 400 micrograms daily.
What foods contain Folate?
Folate Content Micrograms | |
Spinach, boiled, ½ cup | 131 mcg |
Black-eyed peas (cowpeas), boiled, ½ cup | 105 mcg |
Breakfast cereals, fortified with 25% of the DV† | 100 mcg |
Rice, white, medium-grain, cooked, ½ cup | 90 mcg |
Asparagus, boiled, 4 spears | 89 mcg |
Brussels sprouts, frozen, boiled, ½ cup | 78 mcg |
Spaghetti, cooked, enriched, ½ cup | 74 mcg |
Lettuce, romaine, shredded, 1 cup | 64 mcg |
Avocado, raw, sliced, ½ cup | 59 mcg |
Spinach, raw, 1 cup | 58 mcg |
Broccoli, chopped, frozen, cooked, ½ cup | 52 mcg |
Mustard greens, chopped, frozen, boiled, ½ cup | 52 mcg |
Green peas, frozen, boiled, ½ cup | 47 mcg |
Kidney beans, canned, ½ cup | 46 mcg |
Tomato juice, canned, ¾ cup | 36 mcg |
Orange juice, ¾ cup | 35 mcg |
Turnip greens, frozen, boiled, ½ cup | 32 mcg |
Peanuts, dry roasted, 1 ounce | 27 mcg |
Orange, fresh, 1 small | 29 mcg |
Papaya, raw, cubed, ½ cup | 27 mcg |
Banana, 1 medium | 24 mcg |
Egg, whole, hard-boiled, 1 large | 22 mcg |
Cantaloupe, raw, cubed, ½ cup | 17 mcg |
Vegetarian baked beans, canned, ½ cup | 15 mcg |
Milk, 1% fat, 1 cup | 12 mcg |
Ground beef, 85% lean, cooked, 3 ounces | 7 mcg |
Chicken breast, roasted, 3 ounces | 3 mcg |
Source: USDA National Nutrient Database for Standard Reference (see “Sources” for more information)
Iodine
Iodine is essential for your baby’s brain development as well as the normal functioning of the thyroid. And because of that, iodine is just another important nutrient that your baby urgently needs during your pregnancy.
How much do you need per day?
The National Institute of Health recommends 220 micrograms a day during a pregnancy.
The American College of Obstetricians and Gynecologists (ACOC) even recommends taking an iodine supplement of 150 micrograms a day during your pregnancy if you consume salt mostly from eating ready-made foods.
What foods contain Iodine?
Iodine Content Micrograms | |
Cod, baked, 3 ounces | 158 mcg |
Yogurt, Greek, plain, nonfat, 1 cup | 116 mcg |
Milk, nonfat, 1 cup | 85 mcg |
Iodized table salt, 1.5 g (approx. ¼ teaspoon) | 76 mcg |
Pasta, enriched, boiled in water with iodized salt, 1 cup | 36 mcg |
Egg, hard boiled, 1 large | 26 mcg |
Cheese, cheddar, 1 ounce | 14 mcg |
Shrimp, cooked, 3 ounces | 13 mcg |
Soy beverage, 1 cup | 7 mcg |
Fruit cocktail in light syrup, canned, ½ cup | 6 mcg |
Beef, chuck, roasted, 3 ounces | 3 mcg |
Chicken breast, roasted, 3 ounces | 2 mcg |
Almond beverage, 1 cup | 2 mcg |
Apple juice, 1 cup | 1 mcg |
Raisin bran cereal, 1 cup | 1 mcg |
Rice, brown, cooked, ½ cup | 1 mcg |
Corn, canned, ½ cup | 1 mcg |
Source: USDA National Nutrient Database for Standard Reference (see “Sources” for more information)
Sources
American College of Obstetricians and Gynecologists: Nutrition During Pregnancy: https://www.acog.org/womens-health/faqs/nutrition-during-pregnancy. Accessed on 21/09/2021.
Dietary supplement fact sheet: Vitamin A. National Institutes of Health. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/. Accessed on 21/09/2021
Dietary supplement fact sheet: Vitamin B6. National Institutes of Health. https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/. Accessed on 20/09/2021
Dietary supplement fact sheet: Vitamin B12. National Institutes of Health. https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/. Accessed on 20/09/2021
Dietary supplement fact sheet: Calcium. National Institutes of Health. http://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/. Accessed on 21/09/2021
Dietary supplement fact sheet: Choline. National Institutes of Health. https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/. Accessed on 20/09/2021
Dietary supplement fact sheet: Vitamin D. National Institutes of Health. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/. Accessed on 20/09/2021
Dietary supplement fact sheet: Folate. National Institutes of Health. http://ods.od.nih.gov/factsheets/Folate-HealthProfessional/. Accessed on 20/09/2021
Dietary supplement fact sheet: Iodine. National Institutes of Health. https://ods.od.nih.gov/factsheets/Iodine-HealthProfessional/. Accessed on 20/09/2021
Dietary supplement fact sheet: Iron. National Institutes of Health. http://ods.od.nih.gov/factsheets/Iron-HealthProfessional/. Accessed on 21/09/2021
Dietary supplement fact sheet: Omega 3 Fatty Acids. National Institutes of Health. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/. Accessed on 21/09/2021
Medical Disclaimer: The information on this page is not intended to diagnose, prevent, mitigate, treat or cure any disease! It is not personal medical advice. We recommend that you ask a doctor whenver you are looking for medical advice!
ABOUT THE AUTHOR
Nathalie Kaufmann & Mathias Ritter
Nathalie is a pregnancy and birth Consultant and a TCM Therapist with almost 20 years of experience in Traditional Chinese Medicine (TCM), acupuncture, reflexology, Shonishin baby massage techniques, Western and Eastern massage techniques (including TUINA), as well as herbal medicine and nutrition.
She has worked in hospitals across London and was Head of the Maternity Acupuncture Clinic at the Whittington hospital in London. Today, Nathalie runs her own practice in London and helps pregnant women with pregnancy- and birth-related issues. She also specializes in alternative treatments for babies and children.
Mathias is a Researcher and Science Geek who holds two Master of Science degrees. He has been involved in several health-related businesses over the past 10 years and has held presentations about health-related topics across Europe. He specializes in research regarding pregnancy-, birth and baby-related topics.
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