What You Need and Why

I think its high time we go over vitamins and minerals and what they are good for specifically during pregnancy. Sound like a snooze? Well, at least next time you think "What the heck is riboflavin?" you'll know!

First the biggies, Protein, Carbs, and Fat. Protein is needed for muscle growth, which we all know, but extra protein is needed during pregnancy for expanded blood volume, formation of amniotic fluid, and development of the placenta. The baby uses protein for muscle and tissue formation and brain development. When they say a pregnant woman needs "more" protein than normal it means 71g versus 46g that a non-pregnant woman needs. I think its safe to say that anyone who eats meat already meets this requirement and may not need to worry about getting extra. Vegetarian sources include beans and legumes, dairy products, eggs, nutritional yeast, nuts, seeds, soy, and whole grains.

Carbs Meaning complex carbohydrates allow your body to absorb nutrients and sugars gradually and help the digestive system function efficiently.
Need: 175g
Sources: Beans and legumes, fruits, nuts, seeds, vegetables, whole grains

Fat is crucial for cell development and fetal brain development, it also maintains healthy blood, circulation, and nervous system. Fat is the main source for fat soluble vitamins A, D, E, and K. Omega-3 fatty acids are important for brain and nervous system development.
No recommended amount given
Sources: Avocado, eggs, nuts and nut butters, oils (cold pressed nut, olive, seed), seeds and seed butters

Vitamin A is a fat-soluble vitamin important for formation and growth of baby's cells, tissues, and bones. Essential for eye development and health of the immune system.
Need: 750mcg
Sources: Dairy products, dark green leafy veggies, orange and yellow fruits and veggies

Thiamin (B1), Riboflavin (B2), Niacin (B3) are B vitamins that work together and are found mostly in the same foods. They promote healthy nerves, skin, eyes, hair, liver, and muscle tone. They help convert carbs to energy and protect you from mental disorders and depression. Riboflavin and Niacin are important for cell reproduction and growth.
Need: 1.4, 1.4, and 18mcg respectively
Sources: Avocado, bananas, brown rice, dark green leafy veggies, dried fruit, eggs, nutritional yeast, sweet potatoes, sunflower seeds

Folate is a big one as it is essential for formation of cells in the growing baby. Meeting the requirements of folate prior to and after conception is shown to reduce risk of certain birth defects. Cooking can destroy some folate, so eating raw veggies and fruits is good.
Need: 600mcg (my midwife says 1000mcg)
Sources: Asparagus, avocado, beans and legumes, broccoli, brussels sprouts, dark green leafy veggies, fruit, nutritional yeast, nuts, romaine lettuce, root veggies, seeds, wheat germ, whole rye, whole wheat

Vitamin B12 is vital for formation and growth of red blood cells and growth of the baby's nervous system. It is one of the most commonly deficient vitamins during pregnancy and lactation especially among vegans because it is found mostly in animal products, however quite a few foods are fortified with B12 (I know my rice milk is).
Need: 2.6mg
Sources: Dairy products, eggs, fortified cereals and such.

Vitmain C is essential for healhty tissue, teeth, and gums. It is also needed to resist infections and for absorption of iron.
Need: 85mg
Sources: Berries, broccoli, cabbage, cantaloupe, cauliflower, citrus fruits, dark green leafy veggies, kiwi, papaya, parsley, potatoes, red bell peppers, tomatoes, watercress

Vitamin D is needed for absorption of calcium and phosphorus. The only plant containing vitamin D is mushrooms.
Need: 5mcg
Sources: The sun, eggs, fortified dairy products, mushrooms

Vitamin E is an antioxidant that protects against tissue damage and inflammation. It is needed for circulation, tissue repair, and healing.
Need: 15mg
Sources: Nuts, seeds, soybeans, wheat germ

Vitamin K K1 is mainly found in plants, while K2 is the other, less important source which is made by bacteria in the gut. Vitamin K is essential to blood clotting, and reduces the risk of postpartum hemorrhaging.
Sources: Broccoli, Green leafy veggies, olive oil

almost done.....

Calcium is essential for bones and teeth of both baby and mother. It is especially important during the 3rd trimester when the baby goes through rapid development. There are plenty of sources of calcium besides dairy.
Need: 1300mg
Sources: Beans and legumes, blackstrap molasses, broccoli, carob, dairy products, dark green leafy veggies, figs, nettle teas, nuts, quinoa, red raspberry leaf tea, sea veggies, seeds, tofu

Iron This one drives me crazy because often people (and some doctors) think you have to have lots of red meat during pregnancy, which is totally untrue. My blood work showed that I had a good hemoglobin count and I don't eat any red meat, so it is quite possible to thrive on a vegetarian diet, in this aspect. HOWEVER it is true that iron from animal sources is more easily absorbed than iron from plant sources. There are ways to help your body absorb plant-based iron. Vitamin C aids the body's absorption of plant based iron, and so does soaking or sprouting your grains. You can also cook in cast-iron pans. So Iron is needed for the formation of blood to transport oxygen to cells. Maternal blood volume increases about 25 % during pregnancy so increase iron intake is important. Iron is not the only way to build blood cells, another excellent source is CHLOROPHYLL! Which is obviously in green veggies. Chlorophyll is so great I plan on having a post just about it.
Tannins in coffee and tea decrease absorption. Iron needs also increase when you are lactating.
Need: 27mg
Sources: Amaranth, blackstrap molasses, beans and legumes, dark leafy green veggies, dried fruit, nettle tea, nuts, quinoa, red raspberry leaf tea, sea veggies, seeds, and tofu

Magnesium is needed for formation of new tissue. It may also help prevent leg cramps.
Need: 350mg
Sources: Beans and legumes, blackstrap molasses, dairy products, dark green leafy veggies, dried fruit, nuts, sea veggies, seeds, whole grains

Sodium does not need to be restricted during pregnancy, and is essential to maintain fluid and regulate electrolytes. Unrefined Celtic sea salt is the best source because it contains essential minerals and trace elements, and has no additives. The American diet is high in processed salt, which is quite bad for you.

Zinc is important for maintaining immunity, healing wounds, and metabolizing fat.
Need: 11mg
Sources: Beans and legumes, dairy products, nuts, sea veggies, seeds, and whole grains

*Sigh* I wonder if anyone read this the whole way through... I'd say skimming is good! Until you really want to know!


Olson, Cathe. The Vegetarian Mother's Cookbook: Whole foods to nourish pregnant and breastfeeding women ~ and their families. GOCO Publishing, 2005. pp 17-23.

And a shout out to my friend Laura, because this book is what the Amazon gift certificate she gave me for my birthday bought.