From the moment of conception, you and your baby need a
well-balanced diet, including 13 essential vitamins, both the
fat-soluble and water-soluble types. Here's a rundown on those
important vitamins and their best dietary sources.
A vitamin-rich diet
The good news is that many of the foods you probably are already
enjoying are excellent sources of vitamins. By including an ample
supply of fruits and vegetables, a variety of animal products, and an
assortment of whole grain breads and fortified cereals in your diet,
you're sure to have the bases covered.
Prenatal vitamins are a good insurance policy, but shouldn't replace
a vitamin-rich diet. Here are some of the most common food sources for
each of these vitamins:
Fat-soluble vitamins:
Vitamin A and Beta carotene (converted, by the body, into vitamin A):
Liver, milk, eggs, and dark orange and green vegetables, such as carrots, spinach, and cantaloupe
Vitamin D: Milk, fatty fish, and egg yolks
Vitamin E: Vegetable oil, margarine, wheat germ, nuts, and spinach
Vitamin K: Dark green leafy vegetables
Water-soluble vitamins:
Vitamin C: Citrus fruits and juices, bell peppers, strawberries, potatoes, broccoli, and tomatoes
Thiamin (B1): Whole grain fortified cereals, organ meats, rice, and pasta
