Folic acid
(folate or folacin) |
- Helps with nervous system development
- Reduces the risk of neural tube defects such as spina bifida
|
- Oranges and orange juice
- Green leafy vegetables
- Avocado
- Fortified cereals
- Peas and beans
- Sunflower seeds
- Wheat germ
- Nuts
|
| Vitamin A |
- Helps with baby's immune system, vision, bone, and skin development
|
- Sweet potato, carrot, pumpkin and other orange vegetables
- Kale, turnip greens and other dark green leafy vegetables
- Mange and other orange fruits
- Beef liver
|
| Vitamin B12 |
- Works with folate to produce red blood cells
- Helps the body use fatty acids
|
- Lean meat (beef), fish (salmon, low in mercury), and poultry
- Eggs, milk and other dairy products
|
| Vitamin C |
- Helps form collagen, which helps cells bond
- Helps absorb iron when consumed with iron-rich plant foods
|
- Cabbage, bell peppers (red), broccoli, potatoes, tomatoes, brussels sprouts, raw spinach
- Melons, papaya, kiwi, mango, berries, oranges, grapefruit, and other citrus fruits and juices
|
| Vitamin D |
- Helps with bone development
- Helps the body absorb calcium
|
- Milk and egg yolks
- Fatty fish (low in mercury)
|
| Vitamin K |
- Promotes bone development
- Assists the body with blood clotting
|
- Dark green leafy vegetables
|