Important Nutrients for Pregnancy

When it comes to pregnancy, getting the proper nutrients is important for both mama and baby. I’ve compiled a list of important ones and where you can find them. I also recommend taking a high quality prenatal multivitamin like Thorne Prenatals, MegaFood or Purenatals.


Protein is essential for the formation of tissue in both mama and baby, increased blood volume, prevention of pre-eclampsia and so much more. When you’re pregnant, it’s recommended to ingest 80-100 grams of protein daily.
Food sources: milk, meat, eggs, cheese, dried peas and beans


You need high quality carbohydrates in your diet, because they help provide energy for your bodily functions, helps with digestion and keeping your bowels regular, and to help mama grow her sweet baby.
Food sources: whole grains, fruits, vegetables (both starchy and root)


Not getting enough iron can cause fatigue, constipation or anemia. You need iron for hemoglobin formation, to metabolize protein and to promote growth. You will need more iron throughout your pregnancy, the highest amount in the last month of your pregnancy.
Food sources: liver, meats, greens, whole grains, wheat germ, eggs


While excessive amounts of sodium is not good (and can lead to high blood pressure), your body’s need for it increases during pregnancy. The body uses sodium to maintain fluid balance and to help blood circulation. I recommend salting to taste with sea salt.


Folate helps with protein, DNA and RNA synthesis, as well as the production of red blood cells. It’s best absorbed in the body when taken with a vitamin B complex. Please note, this is NOT Folic Acid!
Food sources: dark green leafy vegetables, liver, other organ meats, root veggies, fish, nuts, legumes and whole grains


You need calcium to grow strong bones and teeth, as well as to help with proper blood clotting and to avoid muscle spasms.
Food sources: green leafy vegetables, shellfish, molasses, salmon, tofu, rhubarb, almonds, vitamin D fortified dairy products

And there you have it! One of the best ways to ensure you’re ingesting all these nutrients (as well as many others that weren’t mentioned here) is by following a healthy, balanced diet. Feel free to reach out to me for help regarding nutrition!

Please note that the information provided on the site is for educational purposes only, and does not substitute for professional medical advice. Consult a medical professional or healthcare provider if you are seeking medical advice, diagnoses, or treatment.

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