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    Your Healthy Pregnancy Diet: Top Nutrients

    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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