Helps prevent cell damage.
Diets rich in fruits,
vegetables, and whole
grains are highest in
antioxidants like selenium,
vitamin E and vitamin C.

Helps prevent neural tube defects like
spina bifida. The body won’t store up
extra folic acid – you need it every
day. Since its role in fetal development
is so early in pregnancy, it’s
recommended that all women of child-
bearing age get at least 400 mcg per
day. It’s in prenatal vitamin
supplements, and also found in
fortified grains and cereals, leafy
greens (e.g., spinach), broccoli,
oranges, beans, peas, and peanuts.

This mineral is important for
proper function of the immune
system. It’s recommended that
you get 11 mg per day during
pregnancy (8mg per day for
non-pregnant and 12 mg/d for
lactating women over the age
of 19). Good sources include
beef, lamb, pumpkin seeds,
yogurt, spinach, broccoli, peas,
and leafy greens.

Pregnant women are at risk for
becoming iron-deficient and
anemic. By making sure you
have good sources of iron in
your diet now, you can start
with a good supply of this
important mineral. Food
sources include lean red meats,
beans, tofu, fortified cereals,
leafy greens, and shitake
mushrooms.