|Vitamin/Mineral||Daily Dose||Why I Need It||Where Can I Find It|
|Folic Acid||600 mcg||Supports the placenta and helps prevent neural tube deffects, including spina bifida||Green leafy veggies, Oranges, Beets, Nuts, Beans, Broccoli|
|Calcium||85 mg||Creates strong bones and teeth, Helps prevent blood clots, Helps muscles & nerves function||Milk, Yogurt, Green Leafy Veggies, Canned fish with bones, Fortified foods|
|Iron||30 mg||Used in production of hemoglobin, a component in the blood, Helps prevent blood disorders (anemia), low birth rate, and premature birth||Beef, Pork, Beans, Spinach, Dried fruits, Wheat germ|
|Vitamin C||12 mg||Helps protect tissue from damage and helps the body absorb iron, Helps to build a healty immune system||Citrus fruits, Bell peppers, Green beans, Strawberries, Broccoli, Tomatoes|
|Zinc||12 mg||Helps produce insulin and other enzymes (particularly for gestational diabetics)||Red meat, Poltry, Nuts, Whole grains, Beans, Dairy products, Oysters|
|Vitamin B-6||2 mg||Helps form red blood celss, Helps with morning sickness||Chicken, Fish, Liver, Eggs, Cabbage, Bananas, Bran, Oats, Sunflower Seeds|
|Vitamin D||4,000 IU||Helps body absorb calcium and phosphorus to form strong bones & teeth||Sunshine, Fortified Milk, Fatty fish|
Following is a chart of the main essential vitamins and nutrients for during and prior to pregnancy and where to find them naturally. All values are based on government set RDA.
Please Note: All numbers are based on averages. To get a specified plan consult a competent professional.