Essential Nutrients in Pregnancy
What makes it more easily
Nutrient Why is this nutrient important?
Grows and repairs tissues; keeps eyes,
skin, & immune system healthy; aids in
Vitamin A
bone & tooth formation; destroys
carcinogens
Critical for fat, carbohydrate, & protein
Vitamin B6 metabolism; used in antibodies;
maintains fluid balance
Used in cell formation; critical for fat,
Vitamin B12 carbohydrate, & protein metabolism;
maintains the nervous system
Used in red blood cell formation,
metabolism of proteins, & cell formation
Folic Acid & division; deficiency can cause defects
of a fetuss brain, spinal cord, & skull, &
low birth weights
Used in collagen; helps heal fractures &
wounds; strengthens immunity; aids in
Vitamin C
absorption of iron; protects against
pollutants
Aids in calcium & phosphorous
absorption & utilization; used for fetal
bone formation; helps maintain healthy
Vitamin D
nervous & cardiac systems; deficiencies
can cause birth defects in face, heart, &
skull
Prevents blood clots, strengthens cell
Vitamin E membranes against damage; critical for
cell respiration
Elizabeth Mendoza, LCCE
elizabeth@wisdomwithinbirth.com
wisdomwithinbirth.com
What foods have this nutrient?
Liver, eggs, yellow produce, dark green
produce, dairy
Meats (especially organs), whole grains,
molasses, wheat germ, legumes, green leafy
vegetables
Meats (especially organs), eggs, dairy,
fortified soy products
Dark green leafy vegetables, meats
(especially organs), nutritional yeast, root
vegetables, whole grains, oysters, salmon,
dairy, fortified flours
Sprouted seeds, many raw foods, citrus,
cantaloupe, strawberries, broccoli,
tomatoes, bell peppers
Fortified dairy products, fish (salmon,
sardines, herring), egg yolks, meats
(especially organs; higher content found in
grass-fed meats)
Whole grains, organ meats (especially liver),
wheat germ, molasses, sweet potatoes,
leafy vegetables, cold-pressed oils
What common things makes it
absorbed in your body? What
harder for your body to get
should you combine it with?
this nutrient?
(most important bolded)
Vitamin B, choline, vitamin C,
Air pollution, alcohol, aspirin,
vitamin D, vitamin E, fatty acids,
mineral oil, nitrates
calcium, phosphorus, zinc
Vitamin B complex, vitamin C,
Cortisone, estrogen, oral
magnesium, potassium, linoleic
contraceptives
acid, sodium
Vitamin B complex, choline,
folic acid, calcium, potassium, Oral contraceptives, some
sodium, medications
vitamin C, iron
Vitamin B complex, biotin, Alcohol, oral contraceptives,
vitamin C some medications
Alcohol, antibiotics,
All vitamins & minerals,
antihistamines, aspirin, baking
especially calcium &
soda, oral contraceptives,
magnesium
petroleum, smoking
Vitamin A, choline, vitamin C, Alcohol, corticosteroids, oral
fatty acids, calcium, contraceptives, some
phosphorous medications
Air pollution, antibiotics,
Vitamin A, vitamin B complex,
chlorine, inorganic iron, mineral
manganese, vitamin C, fatty
oil, oral contraceptives, rancid
acids, selenium
fats & oils, refined foods
 Egg yolks, green leafy vegetables, Air pollution, antibiotics,
Vitamin K Needed for blood clotting cauliflower, soybeans, sprouts, molasses, anticoagulants, mineral oil,
safflower oil radiation, rancid fats & oils

Dairy products (especially raw), green Vitamin A, vitamin C, vitamin

Needed in development of teeth & Aspirin, thyroid hormones,
Calcium vegetables, soups made with animal bones, D, iron, fatty acids, magnesium,
bones corticosteroid drugs
shellfish, molasses, sesame seeds, seaweed other trace minerals

Prevents goiter; promotes growth;

regulates energy, metabolism, &
Iodine hormones; needed for fetal brain Iodized salt, sea foods, sea vegetables
development; maternal deficiency
causes low thyroid function babies

Needed for red blood cell formation;

promotes growth & protein metabolism;
Iron deficiency in pregnancy can cause
anemia, leading to bleeding
complications at birth
Folic acid, vitamin B12,
Meats (especially red meats & organs), dried
vitamin C, hydrochloric acid, Antacids, aspirin, food
fruits, molasses, cherry juice, green leafy
calcium, cobalt, copper, preservatives, vitamin E
vegetables, fortified flours
phosphorous

Contributes to tissue elasticity; promotes

fragments of the immune system; Whole grains, bran, wheat germ, sesame
Selenium Vitamin E
deficiency may contribute to Sudden seeds, tuna, herring, nutritional yeast
Infant Death Syndrome

Helps regulate fluid levels; maintains

Salt, seafood, seaweed, dairy, celery,
Sodium health of nervous, muscular, lymph, & Vitamin D
processed foods
blood systems

Component in insulin & seminal fluid;

helps metabolize phosphorous; boosts
immune system; aids in healing; reduces
Zinc
risk of premature birth; deficiency can
cause fetal nervous system damage &
stretch marks
Seeds (pumpkin, sunflower), meats
Vitamin A, vitamin B6, vitamin Alcohol, chelating compounds,
(especially organs), seafood, mushrooms,
E, calcium, copper, oral contraceptives, some
soybeans, eggs, oysters, herring, wheat
phosphorous medications
germ

For more information, consult one of the References listed below or one of these local nutritionists. Always call ahead to confirm current contact information.
Kariman Pierce, Nutritionist, New Gratitude Healing, (520) 477-6204, 5442 E 6th St, Tucson, AZ 85711
Dana Mull, Registered Dietitian Nutritionist, (520) 850-7371, http://www.danathedietitian.com
Christy Wilson, Registered Dietitian Nutritionist, http://www.christywilsonnutrition.com

References
Frye, Anne. (1998). Holistic midwifery: Volume 1. Portland, Oregon: Labrys Press.
Schmid, Ronald. (1997). Traditional foods are your best medicine. Rochester, Vermont: Healing Arts Press.
Centers for Disease Control and Prevention. (2015). Micronutrient facts. Retrieved from https://www.cdc.gov/immpact/micronutrients/index.html

Elizabeth Mendoza, LCCE

elizabeth@wisdomwithinbirth.com
wisdomwithinbirth.com