Demand in pregnancy 

Comes from

Biotin 

Stays same 

Organ meats, eggs (egg yolk), fish, meat, seeds, nuts, certain vegetables (sweet potatoes). Nuts, seeds, liver, mushrooms, bananas, broccoli, yeast, avocados

Choline

Increases 10%

Meat, fish, poultry, dairy, eggs, salmon, cod, chicken breast and legumes

Folate 

Increases 50%

Fruits, juices, green vegetables, whole or enriched grains

Niacin

Increases 25%

Red meat, poultry, fish, brown rice, fortified cereals and breads, nuts, seeds, legumes, bananas.

Pantothenic acid

Increases 25%

Fortified cereals, organ meats, beef, chicken breast, mushrooms, avocado, nuts, seeds, dairy milk, yogurt, potatoes, eggs, brown rice, oats, broccoli 

Riboflavin

Increases 25%

Meats, fortified foods, nuts, green vegetables, dairy milk, yogurt, cheese, eggs, lean beef, organ meats, chicken breast, salmon, almonds, spinach

Thiamin

Increases 25% 

Meat, fish, whole grains, fortified breakfasts and cereals, fish, beans, lentils, green peas, enriched cereals, breads, noodles, rice, sunflower seeds, yogurt 

Vitamin A

Increases 10%

Leafy green vegetables (kale, spinach, broccoli), orange, yellow vegetables (carrots, sweet potatoes, pumpkin, winter squash, summer squash), tomatoes, red bell pepper, cantaloupe, mango, beef liver, fish oils, milk, eggs, fortified foods. 

Vitamin B6

Increases 50% 

Beef Liver, Tuna, Salmon, Fortified cereals, Chickpeas, Poultry, dark leafy greens, bananas, papayas, oranges and cantaloupe

Vitamin B12

Increases 10%

Fish, shellfish, liver, red meat, eggs, poultry, dairy products such as milk cheese and yogurt, fortified nutritional yeast, fortified breakfast cereals, enriched soy milk or rice milk 

Vitamin C

Increases 10%

Fruits and vegetables are the best sources of this vitamin. Citrus, bell peppers, strawberries, tomatoes, broccoli, Brussels sprouts, cabbage, cauliflower, white potatoes 

Vitamin E 

Stays the same 

Wheat germ oil, sunflower, safflower, soybean oil, almonds, peanuts, peanut butter, beet greens, collard greens, spinach, pumpkin, red bell pepper, asparagus, mango, avocado 

Chromium 

Increases 25% 

Whole grains, High-fiber bran cereals, certain vegetables: broccoli, green beans, potatoes. Fruits such as apples and bananas, beef, poultry , egg yolks, fish, coffee, brewer’s yeast.

Copper

Increases 10%

Beef liver, oysters, crab, salmon, dark unsweetened chocolate, cashews, sunflower, sesame seeds, chickpeas, millet, whole wheat pasta, potatoes, spinach

Iodine

Increases 50%

Seaweed, fish, shellfish, iodized table salts, dairy (milk, cheese, yogurt) eggs, beef liver, chicken, fortified infant formula.

Iron

Increases 50%

Sources of heme iron: oysters, clams, mussels, beef or chicken liver, organ meats, canned sardines, beef, poultry, canned light tuna.

Sources of non-heme iron: fortified breakfast cereals, beans, dark chocolate (at least 45%), lentils, spinach, potato with skin, nuts, seeds, enriched rice or bread. 

Magnesium

Increases 10%

Plant food like legumes, dark green leafy vegetables, nuts, seeds, whole grains, fortified cereals, fish poultry and beef. Almonds, peanuts, cashews, pumpkin seeds, beans (black, kidney), soybeans, soymilk, cooked spinach, white potato with skin, brown rice, oatmeal, salmon, banana, raisins, dark chocolate (at least 70%), milk, yogurt. 

Manganese

Increases 10% 

Shellfish (mussels, oysters, clams), nuts (hazelnuts and pecans), brown rice, oatmeal, legumes (soybeans, kidney beans, chickpeas, lentils, peanuts), black tea, black pepper, spinach, pineapple. 

Molybdenum

Increases 10%

Legumes (black eyed peas, lima beans, peanuts, beef liver, dairy products (plain yogurt, and milk), potato with skin, fortified whole-grain cereals, whole-wheat bread, bananas 

Potassium

Stays the same 

Fruits and vegetables, leafy greens, beans, nuts, dairy foods, starchy vegetables like winter squash, dried fruits (raisins, apricots), beans, lentils, potatoes, spinach, broccoli, beet greens, avocado, bananas, cantaloupe, orange, orange juice, coconut water, tomatoes, dairy and plant milks (soy, almond), yogurt, chicken, salmon

Selenium

Increases 10%

Fin fish, shellfish, beef, turkey, chicken, fortified cereals, whole wheat bread, beans, lentils

Zinc

Increases 40% 

Shellfish: oysters, crabs, lobster, beef, poultry, legumes, nuts, seeds, whole grains, fortified breakfast cereals