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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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