Good Sources of the Vitamins Needed During Pregnancy
Vitamin A
Good sources of vitamin A are mackerel, trout, herring, cheese (please see our foods to avoid during pregnancy section), milk, margarine and hard egg yolks.
The body also converts betacarotine into vitamin A. Therefore, foods rich in betacarotine are; carrots, spinach, broccoli, cabbage, watercress, brussel sprouts, peas, beans, leeks, sweet potatoes and courgettes. Foods such as; lettuce, tomatoes, apricots, peaches, plums, honeydew melons, papayas and passion fruits are also good sources of betacarotine.
Vitamin D
Sources of vitamin D are; salmon, kippers, mackerel, canned sardines, seaweed, tuna, eggs (please see our foods to avoid during pregnancy section), butter and margarine. Cheese, milk and yoghurt are also good sources of vitamin D.
Vitamin E
Good sources of vitamin E are; sardines, salmon, margarine, hard egg yolks, milk and wholegrain cereals. Sweet potatoes, spinach, lettuce, watercress, tomatoes and mangoes are also good sources of vitamin E.
Vitamin C
Vitamin C can be found in oranges, grapefruit, lemons, strawberries, limes, kiwi fruit, blackcurrants, mangoes, papayas, peaches, raspberries, nectarines and tomatoes. Red and yellow peppers, mange tout, watercress, peas and potatoes are also good sources of vitamin C.
Vitamin B
Vitamin B1 Thiamine
Wholegrain bread, breakfast cereals, beans, peas, lentils, wheat germ, cabbage, brussel sprouts, asparagus, tomatoes, peppers and watercress are good sources of thiamine.
Vitamin B2 Riboflavin
The best source of riboflavin is milk. However, other good sources are meat, yoghurt, cheese, hard-boiled eggs, pilchards, green, leafy vegetables and wheat germ.
Vitamin B3 Niacin
Oily fish, chicken, cheese, lentils, peas, beans, meat, raisins, dried apricots and nuts (please see foods to avoid during pregnancy section).
Vitamin B6 Pyridoxine
Good sources of Pyndoxine are; potatoes, breakfast cereals, lentils, beans, wholegrain bread, green vegetables, bananas, melons and peanuts.
Folic Acid
Good sources of folic acid are cabbage, brussel sprouts, spinach, broccoli, asparagus, oranges, grapefruit, mangoes, pumpkin, peaches, papaya, cereal, wholemeal bread and nuts (please see food to avoid during pregnancy section). It is difficult to fulfil the recommended dosage of folic acid during pregnancy through natural products. Therefore, it is advisable to take a recommended supplement.
Vitamin B12 Cyancobalamin
Good sources of vitamin B12 are eggs (please see foods to avoid during pregnancy), hard cheese, milk, pilchards, sardines, salmon, meat and tuna.
