Food Nutrients for Pregnant Woman

Why I keep posting parenting, motherhood related post? It's because I want to share! It is not easy to change life from single to married.Isn't it? After wedding, couples were planning of having a baby.For me having a baby   is a BIG BLESSING for us! I am five months pregnant now.In my first time of pregnancy, I still do not know the secret of making my baby healthy inside my tummy.I read a lot..and of course I will share too.

4 months

Food Nutrients for a Pregnant Woman

Essential Vitamin/Mineral:	Why You Need It:	Where You Find It:
Vitamin A &Beta Carotene (770 mcg)	Helps bones and teeth grow	Liver, milk, eggs, carrots, spinach, green and yellow vegetables, broccoli, potatoes, pumpkin, yellow fruits, cantaloupe
Vitamin D (5 mcg)	Helps body use calcium and phosphorus; promotes strong teeth and bones	Milk, fatty fish, sunshine
Vitamin E (15 mg)	Helps body form and use red blood cells and muscles	Vegetable oil, wheat germ, nuts, spinach, fortified cereals
Vitamin C (80 - 85 mg)	An antioxidant that protects tissues from damage and helps body absorb iron; builds healthy immune system	Citrus fruits, bell peppers, green beans, strawberries, papaya, potatoes, broccoli, tomatoes
Thiamin/B1(1.4 mg)	Raises energy level and regulates nervous system	Whole grain, fortified cereals, wheat germ, organ meats, eggs, rice, pasta, berries, nuts, legumes, pork
Riboflavin/B2(1.4 mg)	Maintains energy, good eyesight, healthy skin	Meats, poultry, fish, dairy products, fortified cereals, eggs
Niacin/B3 (18 mg)	Promotes healthy skin, nerves and digestion	High-protein foods, fortified cereals and breads, meats, fish, milk, eggs, peanuts
Pyridoxine/B6(1.9 mg)	Helps form red blood cells; helps with morning sickness	Chicken, fish, liver, pork, eggs, soybeans, carrots, cabbage, cantaloupe, peas, spinach, wheat germ, sunflower seeds, bananas, beans, broccoli, brown rice, oats, bran, peanuts,walnuts
Folic Acid/Folate(600 mcg)	Helps support the placenta, and prevents spina bifida and other neural tube defects	Oranges, orange juice, strawberries, green leafy vegetables, spinach, beets, broccoli, cauliflower, fortified cereals, peas, pasta, beans, nuts
Calcium(1,000 - 1,300 mg)	Creates strong bones and teeth, helps prevent blood clots, helps muscles and nerves function	Yogurt, milk, cheddar cheese, calcium-fortified foods like soy milk, juices, breads, cereals, dark green leafy vegetables, canned fish with bones
Iron (27 mg)	Helps in the production of hemoglobin; prevents anemia, low birth weight, and premature delivery	Beef, pork, dried beans, spinach, dried fruits, wheat germ, oatmeal or grains fortified with iron
Protein (71 mg)	Helps in the production of amino acids; repairs cells	Most animal foods, meat, poultry, eggs, dairy products, veggie burgers, beans, legumes, nuts
Zinc (11-12 mg)	Helps produce insulin and enzymes	Red meats, poultry, beans, nuts, whole grains, fortified cereals, oysters, dairy products