Becoming a mom is one of the most exciting and transformative experiences a woman can go through. Along with the joy and anticipation, pregnancy also brings about a host of physical changes and nutritional needs.

As an expectant mother, it is crucial to ensure that you are providing your body and your growing baby with all the necessary vitamins and minerals. In this guide, we will discuss the essential vitamins that moms-to-be should incorporate into their daily routine.

1. Folic Acid

Folic acid, also known as folate, is a B vitamin that plays a crucial role in the development of the baby’s neural tube.

Adequate intake of folic acid before and during pregnancy can help prevent major birth defects of the baby’s brain and spine. It is recommended that pregnant women consume 400 to 800 micrograms of folic acid daily. You can find folic acid in leafy green vegetables, fortified cereals, beans, and citrus fruits.

2. Iron

Pregnancy increases the body’s need for iron as it is responsible for delivering oxygen to both the mother and the baby. Iron deficiency during pregnancy can lead to anemia, which can have adverse effects on both mom and baby.

Pregnant women need around 27 milligrams of iron daily. Good sources of iron include lean meat, poultry, fish, beans, and fortified cereals. To enhance iron absorption, pair iron-rich foods with foods high in vitamin C, such as oranges or strawberries.

3. Calcium

To support the development of your baby’s bones and teeth, it is important to consume adequate amounts of calcium during pregnancy. Pregnant women should aim for around 1,000 milligrams of calcium daily.

Good sources of calcium include dairy products, leafy greens, fortified plant-based milk, and calcium-fortified orange juice. If you struggle to meet your calcium needs through diet alone, consult your healthcare provider about calcium supplements.

4. Vitamin D

Vitamin D plays a crucial role in the absorption of calcium, promoting bone health for both mom and baby. It is recommended that pregnant women aim for 600 international units (IU) of vitamin D daily.

Exposure to sunlight, fortified dairy products, fatty fish like salmon, and vitamin D supplements can help meet your daily requirements.

5. Omega-3 Fatty Acids

Omega-3 fatty acids, specifically DHA (docosahexaenoic acid), are important for the development of the baby’s brain and eyes. Including sources of omega-3 fatty acids in your diet during pregnancy is essential.

Fatty fish like salmon and sardines, walnuts, chia seeds, and flaxseeds are excellent sources of omega-3 fatty acids. If you have concerns about consuming fish during pregnancy, consult your healthcare provider for suitable alternatives.

6. Vitamin C

Vitamin C is known for its immune-boosting properties and is crucial for the overall health of both mom and baby. It aids in the absorption of iron and promotes wound healing. Pregnant women should aim for around 85 milligrams of vitamin C daily.

Citrus fruits, strawberries, kiwi, bell peppers, and tomatoes are excellent natural sources of vitamin C.

7. Vitamin B12

Vitamin B12 is essential for the formation of red blood cells and proper neurological development. Pregnant women should aim for around 2.6 micrograms of vitamin B12 daily.

Animal-based foods such as meat, poultry, fish, eggs, and dairy products are the best sources of vitamin B12. If you follow a vegetarian or vegan diet, it is important to ensure you are getting enough vitamin B12 through fortified foods or supplements.

8. Vitamin A

Vitamin A is crucial for the development of the baby’s organs, including the heart, lungs, kidneys, and eyes. However, excessive intake of vitamin A can be harmful during pregnancy.

It is recommended to consume vitamin A in the form of beta-carotene, which the body converts to vitamin A as needed. Good sources of beta-carotene include carrots, sweet potatoes, spinach, and other colorful fruits and vegetables.

9. Iodine

Iodine is essential for the production of thyroid hormones, which are crucial for the baby’s brain development. Pregnant women should aim for around 220 micrograms of iodine daily.

Good sources of iodine include iodized salt, fish, dairy products, and seaweed. It is important to note that excessive iodine intake can also have negative effects, so moderation is key.

10. Zinc

Zinc is important for cell division and growth, making it vital for the development of the baby’s organs and tissues. Pregnant women should aim for around 11 milligrams of zinc daily.

Good sources of zinc include lean meat, poultry, legumes, whole grains, and dairy products.