Important foods to choose often:


  • Avocado Folate, potassium, Vitamins C, B6

  • Broccoli – Vitamins A, C, calcium, folate

  • Carrots – Vitamins A, C, B6

  • Omega 3 Eggs – High quality protein, choline

  • Edamame – Protein, calcium, folate, Vitamins A, B

  • Lentils – Folate, protein, Vitamin B6, iron – GI friendly          



  • Mango Vitamins A, C, potassium

  • Nuts – Minerals, Vitamin E, DHA

  • Oatmeal – Fiber Vitamin B, iron, minerals

  • Red PepperVitamins A, C, B6

  • Spinach – Folate, iron, Vitamin A, calcium

  • Yogurt Calcium, protein, folate


What These Nutrients Do

Protein – Building block for all cells.


Choline – Important for nerve and brain development, and development of most cell membranes.


Folate– Needed to make DNA & RNA, red blood cells, helps prevent neural tube defects (spina bifida).


Iron– Builds red blood cells that carry oxygen to cells.


Vitamin A – (From food sources = beta carotene) – involved in the formation of skin, hair, mucous membranes, bone growth. Vitamin A supplementation in pregnancy can be harmful to the developing baby. Food sources of Vitamin A are the safest to consume.


Vitamin B – B1 (thiamine) – involved in the formation and function of the nervous system, digestive system, muscles, and heart.  B2 (riboflavin) – important for the formation of skin, hair, nails, sight and the digestive system.  B6 (pyridoxine) – involved with skin, nerve and digestive development.  B12 (cobalamin) – part of red blood cell and nerve development.


Vitamin C – Helps build strong bones, cartilage, muscles, blood vessels, teeth, cardiovascular and nervous systems.


DHA – An Omega 3 fatty acid important for adult brain function and fetal brain and nervous system development.


Calcium – Needed for bone & teeth formation, muscle, nerve & cardiac function, and blood clotting.


Potassium– Necessary for fluid & electrolyte balance, nerve & muscle function, and obtaining energy from protein, fat and carbohydrates.  


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