Essential Nutrients Why is it important Where to find it

Folic Acid

  1. For mental/ normal and overall development of foetus.
  2. To prevent spina bifida.
  3. Plays a role in the formation of red blood cells.
Leafy green vegetables, asparagus, broccoli, artichokes, Brussel sprouts, rocket, peas, chickpeas, kidney beans, oregano, parsley and fortified cereals.

Vitamin B12

  1. For the formation of red blood cells.
  2. For the proper functioning and health of nerve tissue.
Milk, yogurt, cheese, eggs, meat and fish (herrings, salmon, sardines, trout, mackerel).

Vitamin D

To prevent: preeclampsia, low birthweight, neonatal hypocalcemia, poor postnatal growth, bone fragility.
Food contains a very small amount of kit D, so you can increase sun exposure and consider some supplements only when recommended by your O&G.


  1. It helps build/to support development of strong bones and teeth.
  2. It helps to prevent osteoporosis in mother.
Milk and dairy or dairy free alternatives with added calcium, sardines, dried basil, cumin seeds, green leafy vegetables, rocket, broccoli, almonds,
flax seeds, tahini sauce, tofu, water high in calcium (>100 or 150 mg/dl).


It helps to:
  1. make extra blood (hemoglobin) for you and your baby,
  2. to prevent iron deficiency anemia.
Dried and fresh aromatic herbs (thyme, basil, mint, marjoram, cumin, dill, turmeric, oregano), cumin seeds, dried tomatoes, meat, oily fish, eggs, legumes,
leafy vegetables, pine nuts, almond, beans, lentils, chickpea, quinoa, flax seeds, chia seeds, tofu and tempeh.


It helps to:
  1. support protein synthesis,
  2. cellular division,
  3. normal fetus development.
Meat, legumes, pumpkin seeds, cashews, almonds.

Omega 3

To supply important building blocks for development of the brain and eyes in infant.
Fish (salmon, mackerel, sardines, herring). Nuts and seeds (such as flaxseed and flaxseed meal, chia seeds and walnuts).