It is very important to have an adequate intake of vitamins and minerals especially during pregnancy. The main ingredients required as building blocks are essential aminoacids along with the following vitamins and minerals which must be taken as supplements even though foods contain these nutrients to some extent.
Folic Acid is highly important in the formation of cells and neurological development. Deficiency leads to neural tube defects and low-birth weight. 800 mg daily required. It is also found in oranges, green leafy vegetables, pinto beans and asparagus. It is absolutely necessary for the prevention of neural tube defects and low-birth weight. IRON is essential in blood formation. It helps prevent anemia. 27 mg daily are required. It is found in lean red meat, tofu and chickpeas.
Calcium is essential in bone formation and 1000mg daily is required. It helps prevent leg cramps and preeclampsia. It is found in milk, yogurt and cheese.
Magnesium is essential for bones. It helps prevent leg cramps and headaches. It is found in almonds and artichokes. 340 mg daily required.
Zinc is essential for the immune system, vision and normal growth. It is found in pumpkin seeds and meat. 15 mg daily required.
Vitamin A is essential for skin, eyes and immune system. It is found in carrots and spinach. 800 micrograms ( less than 1 mg) required. High doses can be harmful to the baby during pregnancy.
Vitamin B1 is essential for the nervous system and brain. Helps growth and energy production. 1.4 mg daily required. It is found in peas and beans.
Vitamin B2 is essential for energy production and blood formation. It is found in beans and dairy products. 1.4 mg daily required.
Vitamin B3 is essential for growth and development. It is found in fruits and bran. 17 mg daily required.
Vitamin B6 is essential for the brain. 2 mg daily is required. It is found in bell peppers and bananas
Vitamin B12 is essential for blood and the nervous system. It is found in dairy products and eggs. 2.4 mg daily required.
Vitamin C is essential for healing and bones. It is found in onions, broccoli,papaya and oranges. 70 mg daily required.
Vitamin K is essential for blood, liver and bones. It is found in okra, cabbage and broccoli. 65 mg daily required.
All of the listed nutrients are essential and should be supplemented by daily intake of Prenatal Vitamin Pills. There are many formulations available. Please start taking them while planning pregnancy.