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Your Healthy Pregnancy Diet: Top Nutrients

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Riboflavin

Your Benefits: Needed to produce energy; helps your body use the protein from food.

Pregnancy RDA: 1.4 mg

Best Food Sources: 

  • Raisin bran cereal, 1 cup -- 1.7 mg
  • Yogurt, plain, 1 cup -- 0.5 mg
  • Mushrooms, 1 cup cooked -- 0.5 mg
  • 1% milk, 1 cup -- 0.5 mg
  • Frosted Mini Wheats cereal, 1 cup -- 0.5 mg
  • Cottage cheese, low-fat, 1 cup -- 0.4 mg

Vitamin B6

Your Benefits: Helps produce protein for new cells, boosts the immune system, and helps form red blood cells.

Pregnancy RDA: 1.9 mg

Best Food Sources: 

  • Product 19 cereal, 1 cup -- 2 mg
  • Garbanzo beans, canned, 1 cup -- 1.1 mg
  • Baked potato with flesh and skin, 1 medium -- 0.6 mg
  • Beef, top sirloin, 3 oz cooked -- 0.5 mg
  • Chicken breast, 3 oz cooked -- 0.5 mg
  • Pork tenderloin, 3 oz cooked -- 0.4 mg
  • Halibut, 3 oz cooked -- 0.3 mg

Vitamin B12

Your Benefits: Helps produce red blood cells and helps your body use fat and carbohydrates for energy.

Pregnancy RDA: 2.6 mcg

Best Food Sources: 

  • Salmon, 3 oz cooked -- 5 mcg
  • Rainbow trout, 3 oz cooked -- 4 mcg
  • Light tuna, canned and drained, 3 oz -- 3 mcg
  • Beef, 3 oz cooked -- 2 mcg
  • Wheat Chex cereal, 1 cup -- 1 mcg

Vitamin C

Your Benefits: Makes it easier for your body to absorb iron from plant foods; builds strong bones and teeth; boosts immunity; keeps blood vessels strong and red blood cells healthy.

Pregnancy RDA: 85 mg; do not not exceed 2,000 mg

Best Food Sources: 

  • Sweet red pepper, 1 cup raw -- 283 mg
  • Orange juice, 1 cup -- 124 mg
  • Strawberries, 1 cup -- 106 mg
  • Grapefruit juice, 1 cup -- 94 mg
  • Broccoli, 1 cup cooked -- 74 mg
  • Orange, 1 medium -- 70 mg
  • Tomato, 1 medium -- 32 mg

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