Nutrients in Pregnancy - Recommended Dietary Allowances
Food and Nutrition
Obie Editorial Team
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.
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
