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Vitamins and Minerals in Pregnancy - RDA

Prenatal vitamins and other supplements are advised for women who are
trying to conceive, who are pregnant, and who are nursing. The RDA or
Recommended Daily Allowance tells you how much vitamins are
recommended.prenatal vitamins and pregnancy

RDA - Recommended Dietary Allowances and Intakes During Pregnancy  Age 19 to 50 years*

Nutrient Intake Natural Sources
Vitamin A* 770 micrograms RE Broccoli, butternut squash, carrots, mango, sweet potatoes, pumpkin, tomato juice.
Vitamin E 15 mg alphaTE Avocado, cod, polyunsaturated plant oils (soybean, corn and canola oils), shrimp, sunflower seeds,  sweet potatoes, tofu, wheat germ.
Vitamin K* 90 micrograms Broccoli, Brussels sprouts,cabbage,  leafy green vegetables, spinach.
Vitamin C* 85 mg Broccoli, cabbage, cantaloupe, citrus ,  green pepper, kiwi, mango,  potatoes
red bell peppers, snow peas, spinach, strawberries.
Thiamine 1.4 mg Green peas, lean pork, seeds, soy milk, spinach,  tomato juice, watermelon.
Riboflavin 1.4 mg Broccoli, eggs,  milk, mushrooms, spinach.
Niacin 18 mg NE Chicken breast, lean ground beef,  potatoes, shrimp, spinach, tomato juice,  tuna (in water).
Vitamin B6 1.9 mg Acorn squash, bananas, broccoli, chicken breast, egg yolk,  legumes,  meats, potatoes, spinach, tomato juice , watermelon, white rice, whole grains.
Folate 600 micrograms Asparagus, black-eyed peas, broccoli, eggs, fruits, leafy green vegetables, green beans, lentils, legumes, navy, pinto and garbanzo beans, nuts, okra,   orange juice, tomato juice,  whole grains, yeast.
Vitamin B12 2.6 micrograms Eggs, fish, meats, milk,  poultry.
Iron 30 mg Artichoke, broccoli, dried fruit, enriched and whole grains, green beans, green leafy vegetables,  legumes, meat, parsley, spinach, tofu, tomato juice, shrimp. 
Zinc 15 mg broccoli, eggs, green beans, green peas, lean meats, lentils, plain yogurt,   cooked seafood, spinach, Swiss cheese,  tofu, tomato juice, turkey (dark meat),  whole grains, wheat germ.
Iodine 175 micrograms Cheese, bread, milk, salt, cooked  seafood.
Selenium 65 micrograms Grains, meats, cooked seafood.
Vitamin D 5 micrograms Butter, egg yolk,  fish oils, fortified milk, leafy green vegetables, skin exposure to sunlight .
Calcium* 1000 mg Almonds, cheese, green beans, leafy green vegetables, legumes,  milk,  sardines, spinach,  tofu, yogurt. 
Phosphorous* 700 mg Eggs, fish, poultry, milk.
Magnesium* 360 mg Artichokes, black-eyed peas, broccoli, cashews, green beans, halibut, navy beans, pinto beans, spinach, sunflower seeds, tofu, tomato juice. 
Fluoride* 3.1 mg Fluoridated drinking water, cooked seafood, tea. 

 

Vitamins

  • Vitamin A (Retinol)
  • Vitamin B1 (Thiamin)
  • Vitamin B2 (Riboflavin)
  • Vitamin B3 (Niacin)
  • Vitamin B5 (Pantothenic acid)
  • Vitamin B6 (Pyridoxine)
  • Vitamin B7/Vitamin H (Biotin)
  • Vitamin B9 (Folic acid)
  • Vitamin B12 (Cobalamin)
  • Vitamin B13 (Orotic Acid)
  • Vitamin B15 (Pangamic acid)
  • Vitamin B17 (Laetrile)
  • Vitamin C (Ascorbic Acid)
  • Vitamin D (Calciferol)
  • Vitamin E (Tocopherol)
  • Vitamin K (Phylloquinone)
  • Vitamin P (Bioflavonoids)
  • Coenzyme Q10 (Ubiquinone)
  • Choline
  • Inositol
  • PABA (Para-amino benzoic acid)


Minerals

  • Calcium
  • Chloride
  • Magnesium
  • Phosphorus
  • Potassium
  • Sodium
  • Sulfur

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