Fill up on critical pregnant nutrients for the next nine months, but pay special attention to them in the first trimester:

Folic acid:
In terms of first-trimester nutrition — and prenatal nutrition in general — this is the most important micronutrient. This is because folic acid (also known as vitamin B9 or folate when consumed as a meal) helps to prevent neural tube abnormalities. Take a daily prenatal vitamin and eat oranges, strawberries, green leafy vegetables, fortified morning cereals, kidney beans, almonds, cauliflower, and beets to receive the required 600 micrograms per day.

Protein:
It's important for both you and your baby's muscular development, as well as uterine tissue growth. Aim for 75 grammes of protein every day (good sources include eggs, Greek yoghurt and chicken).

Calcium:
Your baby's teeth and bones must develop properly. Too little calcium in your diet can lead to brittle bones (osteoporosis) later in life since your growing baby will draw calcium from your stores. You can receive the prescribed 1,000 milligrammes per day through a well-balanced diet that includes milk, cheese, yoghurt, and dark leafy greens, but if you're concerned you might be deficient, ask your OB/GYN if a supplement is necessary.

Iron:
As your blood supply increases to meet the demands of your growing kid, iron becomes increasingly crucial. To avoid pregnancy anaemia, make sure you're getting a solid dose of iron in your prenatal vitamin. The goal of 27 milligrammes per day can be difficult to achieve through food alone (good sources include beef, chicken, eggs, tofu, and spinach), so make sure you're getting a solid dose of iron in your prenatal vitamin.

Vitamin C:
Oranges, broccoli, and strawberries are high in vitamin C, which helps your growing baby's bone and tissue growth as well as iron absorption. Aim for 85 mg of calcium every day.

Potassium:
It works in tandem with salt to keep your body's fluid balance in check while also regulating blood pressure. Use your prenatal vitamin and fruits like bananas, apricots, and avocados to get 2,900 milligrammes per day.

DHA:
DHA is a crucial omega-3 fatty acid found in low-mercury fish such as anchovies, herring, and sardines. You might not be able to eat seafood these days, so make sure your prenatal supplement has DHA.

Read More: 7 Nutritious Fruits You Should Eat During Pregnancy

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