You always want to eat a well-balanced diet. During pregnancy, some vitamins and minerals stand out. They play a vital role in your baby’s development.
According to the American College of Obstetricians and Gynecologists, these are some of the most important:
Folic Acid. Recommended daily amount (RDA): 600 micrograms.
Folic acid, a form of folate, is essential to spine and brain growth and the prevention of neural tube defects. The neural tube becomes your baby’s spine and brain. Without enough folic acid, the neural tube does not develop correctly. Neural tube defects can cause spina bifida (an incompletely developed spine) or anencephaly (an undeveloped skull and brain).
You also need folic acid to support the growth of the placenta.
Iron. RDA: 27 milligrams.
You need plenty of iron when pregnant. It supports red blood cells, which you need to deliver oxygen to your baby. Your doctor will likely test your iron levels. If you show signs of low iron (anemia), you may need to take an additional iron supplement with your prenatal vitamins.
Iodine. RDA: 220 micrograms.
Your baby needs iodine for healthy brain development. The best food sources are seafood, although those can pose a challenge as many contain dangerous heavy metals. Eggs and iodized sea salt may provide some, but your prenatal vitamin helps you get everything you need.
Choline. RDA: 250 milligrams.
This is another nutrient needed for your baby’s brain and spinal cord development. Natural sources of choline include beef, milk, eggs, and peanuts. Your prenatal is essential if you typically try to avoid these foods.
Calcium. RDA: 1,300 milligrams 14-18 years / 1,000 milligrams 19-50 years.
Your baby will do a lot of growing and will need a lot of calcium to build bones and teeth. While there are a lot of excellent dietary sources of calcium, pregnancy – especially in the early stages – can be hard on the stomach, so your prenatal gives you what you need.
For years, people have touted the powers of superfoods. Thought to benefit your overall well-being, these foods have been linked to a sharper mind, clearer skin, a healthier immune system, and more. And while many dietitians have questioned superfoods, there is no arguing that some fruits, vegetables, and proteins offer more health benefits than others. Here’s an article from Harvard Medical School about superfoods 10 superfoods to boost a healthy diet