Vitamin - Rich Foods for Pregnancy
Important Vitamins in Pregnancy
Choline is essential in neural tube formation, brain development, and may help prevent gestational diabetes. There’s also potential benefits to reduce congenital disabilities and improve cognitive outcomes.
Some foods: Eggs (specifically yolks), beef, beef liver, chicken breast, beans, peanuts, fish, potatoes.
Iodine. One study has shown that iodine deficiency can be linked to pregnancy complications like pre-eclampsia, growth restriction, and preterm delivery, as well as with lower infant birth weights.
Some Foods: Eggs, sea food, dairy, beef liver.
Vitamin B12 deficiency is known to contribute to neural tube defects. Low B12 has also been linked to preeclampsia and babies with disproportionate growth (excess fat, and low muscle volume).
Some foods: Beef, eggs, milk, chicken, seafood, turkey.
Folate > folic acid — Folate has been proven to reduce the risk of neural tube defects in babies. Make sure your prenatal vitamin says folate, not “folic acid.”
* but your doctor or your provider has stressed folic acid > folate? Check out this article by Lily Nichols, https://lilynicholsrdn.com/folate-pregnancy-folic-acid-mthfr/
Some foods: Leafy greens, beans, nuts, bananas, strawberries, oranges, eggs, beef liver, and okra.
Electrolytes — Our fluid volumes increase up to 50% as early as the first trimester. With that increase of fluids, our intake of electrolytes should also increase.
Salt - Limiting salt (>2,300mg / day) is not sufficiently evidence supported. 3,000-5,000 mg is found to be linked to the lowest risk of adverse health outcomes. (Not specifically studied in pregnancy).
Potassium — Lower levels of potassium intake has been connected to preeclampsia and high blood pressure in pregnancy.
Foods: Potatoes, bananas, avocados, pork, beans, milk, parmesan cheese.
Magnesium helps with immune function, muscle relaxation, fetal bone formation, as well as significantly reduce the risk of preeclampsia! Magnesium deficiency is very common in our world today. It can be hard to consume enough magnesium through food sources, but supplements may come in handy.
Types : Magnesium glycinate can help with anxiety and sleep issues. Magnesium citrate supplements can cause loose stools, so beware of the kind of magnesium you’re taking. Magnesium sulfate or magnesium oxide can be strong laxatives.
Foods: Dark chocolate, leafy greens, nuts, bananas, potatoes, fish, leafy greens.
Others Ways: Supplements (I really liked Pure Encapsulations, and Ancient Minerals magnesium oil), Epsom salt baths or foot soaks.
The way our bodies work can be fascinating at times. On one hand, many women struggle with finding anything to eat with first trimester food aversions. On the other hand, I have known so many women to say that they crave meat in pregnancy! Beef and chicken made quite a few of these lists. It’s interesting that sometimes our bodies can also crave what we need.
This is not medical advice.
Sources:
CA;, Makrides M;Crowther. “Magnesium Supplementation in Pregnancy.” The Cochrane Database of Systematic Reviews, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/11687087/#:~:text=The%20analysis%20was%20conducted%20with,supplementation%20during%20pregnancy%20is%20beneficial. Accessed 3 June 2025.
Jaiswal, Arpita, et al. “Choline Supplementation in Pregnancy: Current Evidence and Implications.” Cureus, U.S. National Library of Medicine, 8 Nov. 2023, pmc.ncbi.nlm.nih.gov/articles/PMC10709661/#abstract1.
says:, Alexandra, et al. “Iodine: Why This Mineral Is Essential for Fertility, Pregnancy, and Lactation.” Lily Nichols RDN, 16 Apr. 2024, lilynicholsrdn.com/iodine/.
says:, Andrea, et al. “Folate: Why It’s Superior to Folic Acid for Pregnancy (Even If You Don’t Have MTHFR).” Lily Nichols RDN, 29 Aug. 2024, lilynicholsrdn.com/folate-pregnancy-folic-acid-mthfr/.
says:, Jo, et al. “Vitamin B12 & Pregnancy: A Nutrient Crucial for Your Baby’s Health.” Lily Nichols RDN, 23 Sept. 2024, lilynicholsrdn.com/vitamin-b12-pregnancy/.
says:, Jo, et al. “Vitamin B12 & Pregnancy: A Nutrient Crucial for Your Baby’s Health.” Lily Nichols RDN, 23 Sept. 2024, lilynicholsrdn.com/vitamin-b12-pregnancy/.
says:, Kiki, et al. “Electrolytes & Pregnancy: Why These Minerals Are Crucial and How to Get Enough.” Lily Nichols RDN, 16 May 2025, lilynicholsrdn.com/electrolytes-pregnancy/.