Vitamin supplements or vitamin rich foods?
Even when you have a diet with all of the veggies and fruit you can consume you might need some vitamins to supplement your diet. Ask your health care practitioner what the best prenatal vitamin is and then see what your local health food stores offer.
Natural sources of needed vitamins and nutrients:
Calcium – for strong bones and teeth. Calcium also helps your circulatory, muscular, and nervous systems run normally. Dairy products are the richest source of calcium. Many fruit juices and breakfast cereals are fortified with calcium, too.
Folate and folic acid — help prevent birth defects. You need at least 400mc daily
(always check for this on your prenatal vitamin list of ingredients and adjust the amount with your health care provider, as this nutrient keeps your babies spine and nerves healthy )
Fortified cereals are great sources of folic acid. Leafy green vegetables, citrus fruits, and dried beans and peas are good sources of naturally occurring folate.
Vitamin D3 — Help build your baby’s bones and teeth and keep your bones strong too.
Fatty fish, such as salmon and tuna, are great sources of vitamin D3. Other options include fortified milk and orange juice.
ALWAYS drink lots of water.
Have fun learning about and choosing the right foods. The internet is a great resource for information that can make you feel confident that you are supporting you and your baby.