| Vitamin |
Properties |
|
Foods |
| Calcium |
Builds strong bones and teeth |
|
Milk, cheese, yogurt, sardines, dark green leafy vegetables |
| Iron |
It helps red blood cells carry oxygen to the fetus |
|
Lean red meat, poultry, fish, dried beans and peas, iron-fortified cereals, prune juice |
| Iodine |
Essential for healthy brain development |
|
Table salt, dairy products, seafood, meat, some breads, eggs |
| Choline |
Important for fetal brain and spinal cord development |
|
Milk, beef liver, eggs, peanuts, soy products |
| Vitamin A |
Forms healthy skin and vision Helps in bone growth |
|
Carrots, green leafy vegetables, sweet potatoes |
| Vitamin C |
Promotes gum, tooth and bone health |
|
Citrus fruits, broccoli, tomatoes, strawberries |
| Vitamin D |
Builds fetal bones and teeth and helps promote healthy vision and skin |
|
Sunlight, fortified milk, fatty fish such as salmon and sardines |
| Vitamin B6 |
It helps the formation of red blood cells and the body to use proteins, fats and carbohydrates |
|
Beef, liver, pork, ham, whole grains, bananas |
| Vitamin B12 |
It maintains the nervous system and helps in the formation of red blood cells |
|
Meat, fish, poultry, milk (vegetarians should supplement) |
| Folic acid |
Helps prevent birth defects of the brain and spine and supports the overall growth and development of the fetus and placenta |
|
Enriched cereals, enriched bread and pasta, peanuts, dark green leafy vegetables, orange juice, beans |
