Prenatal vitamins are widely recommended for pregnant women, but mothers-to-be can supplement their supplements by eating certain foods containing key nutrients.
According to March of Dimes, the six nutrients mothers most need for the growth and development of babies during pregnancy is folic acid, iron, calcium, vitamin D, DHA, and iodine.
Folic acid and iron tend to be harder to obtain from food in general, but here are some of the best foods to get those six key vitamins:
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1. Figs
Figs are high in fiber and a good source of dairy-free calcium,
according to Fit Pregnancy. They also contain iron, potassium, phosphorus, and magnesium. Be careful of consuming too many, however, because the sugar content is fairly high.
2. Broccoli
This popular green veggie houses calcium, folate, fiber, and plenty of antioxidants that work to fight disease. Additionally, the vitamin C will help the body absorb iron,
according to Parents.com.
3. Bananas
Full of potassium, this popular fruit also provides energy fast to fight off fatigue that typically comes with pregnancy. It can help with nausea, too, says Parents.com
4. Chives
These green onions are a source for folate (the natural form of folic acid), iron, fiber, vitamin C, vitamin B6, calcium, and magnesium. Folate helps decrease risks of birth defects affecting the brain and spinal cord, and magnesium can help alleviate constipation, Fit Pregnancy said.
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5. Pinto beans
Pinto beans are one of the healthiest foods on earth as they are packed with copper, iron, phosphorus, and fiber. According to Fit Pregnancy, these ingredients will help to keep the stomach full, red blood cells forming, and bones strong.
6. Lean meat
Meat provides the necessary amino acids needed for the building blocks of cells. It is also a good supply of iron to develop hemoglobin and strengthen nerve connections in the baby,
according to What to Expect.
7. Yogurt
A strong source of calcium, yogurt also has protein and folate, What to Expect notes. The active culture bacteria also can fight off upset stomachs and yeast infections, which are common during pregnancy.
8. Leeks
This vegetable is like a multivitamin-mineral tablet. It has calcium, folate, vitamin B6, vitamin K, iron, and manganese. Calcium can help combat negative pregnancy symptoms and vitamin B6 helps to supply energy, according to Fit Pregnancy.
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