Nutrition for Expecting Parents: Essential Prenatal Vitamins & Superfoods
What superfoods should you eat during your first trimester? Explore our clinical guide on folate, iron, calcium, and vital pregnancy nutrition.
Proper nutrition during pregnancy supports both the parent's health and the baby's development. Here are the essential nutrients:
Folate (400–800mcg daily): Crucial for neural tube development. Found in dark leafy greens, citrus fruits, and fortified cereals.
Iron (27mg daily): Supports increased blood volume. Lean red meat, spinach, and lentils are excellent sources.
Calcium (1,000mg daily): Essential for developing bones and teeth. Dairy, fortified plant milks, and almonds are great options.
DHA Omega-3: Supports brain development. Found in fatty fish (salmon, sardines) and algae-based supplements.
Superfoods to prioritise: Avocados, sweet potatoes, berries, quinoa, and Greek yogurt.
Foods to avoid: Raw fish, unpasteurised dairy, excessive caffeine (limit to 200mg/day), and deli meats.
Zivana Care's pregnancy tracking includes personalised nutrition recommendations based on your trimester.
