Following on from my Prenatal Vitamins post and the decision to eat my vitamins rather than trying to gag down those massive tables, I thought I’d continue what I started ages ago about how to get all the vitamins you need from your pregnancy diet. I’ve hunted through various advice websites to get a good overall picture of what specifically you need to make sure you have covered by your diet.

spinach pregnancy diet

Meet your best mate, Spinach, an essential for every girl’s pregnancy diet!

The main culprits are Folic Acid and Vitamin D, and nearly always cited as being the most important vitamins in pregnancy.

However, these vitamins and minerals are also very important:

  • Calcium
  • Iron
  • Vitamin K
  • Vitamin B6
  • Vitamin C
  • Vitamin A
  • Omega 3

I’ve already covered Vitamin K and Vitamin D, and through the anti-stretchmark post and the prevent-stretch-mark shopping list post, that has covered Vitamin A, Omega 3 and Vitamin C, to a certain extent. So, I thought I’d go back to basics with Folic Acid.

I think it’s pretty common knowledge that the powers that be deem Folic Acid (or Vitamin B9) as such as important vitamin in your pregnancy diet that they highly recommend taking a supplement of 400mg/day (NHS). It is recommended that you take this supplement from 2 months before becoming pregnant to 3 months pregnant in order to prevent neural tube defects, such as Spina Bifida.

If you have just found out you are pregnant I certainly wouldn’t suggest only getting folic acid from your food (plus the tablet is only titchy!). But, if like me, you weren’t taking it for the 2 months prior to getting pregnant, I wouldn’t panic too much either as folic acid is in lots of food. Even if you are taking your supplement everyday, there’s no harm in stocking up from your food too (if it is anything like Omega 3, your body may absorb it better from food).

Folic Acid Fancies 

  • Fruit
  • Green Leafy Veg
  • Lentils
  • Peas
  • Brown Rice
  • and food fortified with FA such as Special K and Orange Juice

Hooray, I love peas and I put them in everything. I also eat loads of fruit and vegetables and I’m learning to like brown rice (it’s the cooking time that’s the issue not the taste!). So, like I said, I’m not too concerned about not taking my supplement prior to becoming pregnant.

When you look at all the lists of foods for each vitamin or mineral, I have started to think… how the hell I am meant to eat all my vitamins in one day?! Fortunately, there are loads of things, like Mr Spinach, as featured above, that have loads of goodness in them so they tick a few boxes. I’ll do a post about the superstar foods and also a daily meal plan as an example.

Has anyone got any good folic acid recipes (sounds like a science experiment!)? Do share!