Pregnancy

YOUR VITAMIN NEEDS

By Jill Tomlin

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
    
    
  • Riboflavin (B2): Meats, poultry, fish, dairy products, fortified cereals, and eggs
    
    
  • Niacin (B3): Fortified cereals and breads, meats, fish, milk, eggs, and peanuts
    
    
  • Pyridoxine (B6): Chicken, fish, liver, pork, eggs, soybeans, oats, peanuts, and walnuts
    
    
  • Cobalamin (B12): Meats, poultry, fish, eggs, and dairy products
    
    
  • Folic acid: Oranges and their juice, green leafy vegetables, fortified cereals, dried peas and beans, and nuts
    
    
  • Biotin: Liver, egg yolks, cereals, grains, yeast, and legumes
    
    
  • Pantothenic acid: Meats, poultry, whole grains, and dried peas and beans

You should aim for 2 fruits or vegetables at each meal so you have at least 5 servings a day.

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• Baby
• Hygiene
• Mom
• Vaccines
• Pregnancy
• Pediatric Nutrition: William J. Klish
• Diet & Nutrition: Linda Hsieh

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