Sometimes pregnant women still don’t understand about the nutrition and vitamins that can make the healthy pregnancy. What vitamins needed during pregnancy?

Proper pregnancy nutrition is a vital factor in proper fetal development because the fetus is physically incapable of providing for itself, nor can it show any visible signs of malnourishment between monthly check-ups as a newborn can. That means that for the next nine months it’s going to be completely up to you to ensure that you are properly eating for two, taking in the vitamins and nutrients that are going to help you give birth to a healthy, happy baby while keeping yourself healthy at the same time.

Here the vitamins, the functions and the food source.

· Vitamin A

Vitamin A helps the development of baby’s bones and teeth, as well as their heart, ears, eyes and immune system (the body system that fights infection). Getting enough Vitamin A during pregnancy will also help your body repair the damage caused by childbirth.

Food Source: Liver, carrots, sweet potatoes, kale, spinach, collard greens, cantaloupe, eggs, mangos and peas.

· Vitamin B6

Vitamin B6 helps your baby’s brain and nervous system develop. It also helps Mom and baby develop new red blood cells and help to solve morning sickness in some pregnant women.

Food Source: Fortified cereals, bananas, baked potatoes, watermelon, chick peas and chicken breast.

· Vitamin B12

Vitamin B12 works hand in hand with folic acid to help both Mom and baby produce healthy red blood cells, and it helps develop the fetal brain and nervous system.

Food Source: Red meat, poultry, fish, shellfish, eggs and dairy foods.

· Vitamin C

Vitamin C helps the body to absorb iron and build a healthy immune system in both mother and baby. It also holds the cells together, helping the body to build tissue.

Food Source: Citrus fruits, raspberries, bell peppers, green beans, strawberries, papaya, potatoes, broccoli and tomatoes.

· Calcium

Calcium builds your baby’s bones and helps its brain and heart to function. Calcium intake increases dramatically during pregnancy. Women with calcium deficiency at any point in their lives are more likely to suffer from conditions such as osteoporosis which directly affect the bones.

Food Source: Dairy products, fortified juices, fortified butters and fortified cereals, spinach, broccoli, okra, sweet potatoes, lentils, tofu, Chinese cabbage, kale and broccoli.

· Vitamin D

Vitamin D helps the body absorb calcium, leading to healthy bones for both mother and baby.

Food Source: Milk, fortified cereals, eggs and fatty fish (salmon, catfish and mackerel).

· Vitamin E

Vitamin E helps baby’s body to form and use its muscles and red blood cells. Lack of Vitamin E during pregnancy has been associated with pre eclampsia (a condition causing excessively high blood pressure and fluid retention) and low birth weight.

Food Source: Vegetable oil, wheat germ, nuts, spinach and fortified cereal.

· Folic Acid

Also known as Folate or Vitamin B9, Folic Acid is a vital part of your baby’s development. The body uses Folic Acid for the replication of DNA, cell growth and tissue formation. A Folic Acid deficiency during pregnancy can lead to neural tube defects such as spina bifida (a condition in which the spinal cord does not form completely), anencephaly (underdevelopment of the brain) and encephalocele (a condition in which brain tissue protrudes out to the skin from an abnormal opening in the skull

Food Source: Oranges, orange juice, strawberries, leafy vegetables, spinach, beets, broccoli, cauliflower, peas, pasta, beans, nuts and sunflower seeds.

· Iron

Iron helps your body to form the extra blood that it’s going to need to keep you and baby healthy, as well as helping to form the placenta and develop the baby’s cells.

Food Source: Red meat and poultry, legumes, vegetables, some grains and fortified cereals.

· Niacin (Vitamin B3)

Also known as Vitamin B3, Niacin is responsible for providing energy for your baby to develop as well as building the placenta. It also helps keep Mom’s digestive system operating normally.

Food Source: Eggs, meats, fish, peanuts, whole grains, bread products, fortified cereals and milk.

· Protein

Protein is the building block of the body’s cells, and as such it is very important to the growth and development of every part of your baby’s body during pregnancy. This is especially important in the second and third trimester, when both Mom and baby are growing the fastest.

Food Source: Beans, poultry, red meat, fish, shellfish, eggs, milk, cheese, tofu, yogurt, fortified cereal and protein bars.

· Riboflavin (Vitamin B2)

Also known as Vitamin B2, Riboflavin helps the body produce the energy it needs to develop your baby’s bones, muscles and nervous system. Women with Riboflavin deficiency may be at risk for preeclamsia, and when baby is delivered it will be prone to anemia, digestive problems, poor growth and a suppressed immune system, making it more vulnerable to infection.

Food Source: Whole grains, dairy products, red meat, pork, poultry, fish, fortified cereals and eggs.

· Thiamine (Vitamin B1)

Also known as Vitamin B1, thiamin helps develop your baby’s organs and central nervous system.

Food Source: Whole grains, pork, fortified cereals, wheat germ and eggs.

· Zinc

Zinc is vital for the growth of your fetus because it aids in cell division, the primary process in the growth of baby’s tiny tissues and organs. It also helps Mom and baby to produce insulin and other enzymes.

Food Source: Red meats, poultry, beans, nuts, grains, oysters, dairy products and fortified cereals.