Key Nutrients You Need
1. Folic Acid (Most Important)
Helps prevent neural tube defects
Sources: spinach, broccoli, oranges, lentils, fortified cereals
Supplements are usually advised
2. Iron
Supports increased blood volume
Sources: green leafy vegetables, jaggery, dates, beans, lean meat
Combine with vitamin C (like lemon) for better absorption
3. Calcium
Important for baby’s bones and teeth
Sources: milk, curd, paneer, ragi, almonds
4. Protein
Essential for fetal tissue growth
Sources: dal, pulses, eggs, chicken, soy, paneer
5. Vitamin B6
Helps reduce nausea
Sources: bananas, nuts, whole
