Sebenarnya paling males baca artikel yang pake bahasa londo. Dah keburu blenger, hihihihi.. Tapi yang satu ini beda dan biar udah lewat juga berguna juga buat my pren yang lagi hamil or mempersiapkan kehamilan. Diambil dari babycenter.com.
| Nutrient | Daily amount | Do you need a supplement?* | Benefit to your baby | Food source |
| Calcium | 1,000 mg | Maybe | Grows strong bones and teeth, healthy nerves, heart, and muscles; develops heart rhythm and blood clotting. | 8 oz. skim milk: 301 mg, 8 oz. calcium-fortified orange juice: 300 mg, 1 oz. mozzarella cheese: 222 mg, 2 corn tortillas: 92 mg |
| Choline | 450 mg | Maybe | Helps brain cells develop properly; helps prevent neural tube defects. | 1 hard-boiled egg: 113 mg, 3 oz. pork: 88 mg, 3 oz. cod: 71 mg |
| Chromium | 30 mcg | No | Promotes the building of protein in your baby's growing tissues; regulates blood sugar levels. | 1 tbsp. peanut butter: 41 mcg, 3 oz. broiled skinless chicken: 22 mcg, 1 apple: 15 mcg |
| Copper | 1 mg | No | Helps form heart, skeletal, and nervous systems, arteries, and blood vessels | 3 oz. canned crab meat: 1.0 mg, 1 oz. raw cashews: 0.6 mg, 1/2 cup cooked kidney beans: 0.2 mg |
| Folic Acid | at least 600 mcg during pregnancy | Yes | Helps prevent neural tube defects; may reduce risk of other birth defects; critical for DNA production (building block of cells). | 1/2 cup lentils: 179 mcg, 1/2 cup fortified cereal: 133 mcg, 4 steamed or boiled asparagus spears: 81 mcg |
| Iodine | 220 mcg | No | Regulates metabolism; helps nervous system develop. | 3 oz. cod: 99 mcg, 1 cup low-fat yogurt: 87 mcg, 1 tbsp wakame (sea vegetable): 82 mcg, 1/4 tsp iodized salt: 67 to 100 mcg, 1 baked potato with skin: 60 mcg |
| Iron | 27 mg (almost double the amount for women who aren't pregnant) | Yes | Makes red blood cells; supplies oxygen to cells for energy and growth; builds bones, cartilage, and other connective tissue. | 1 cup iron-fortified cereal: 24 mg, 1/2 cup cooked lentils: 3.3 mg, 1/2 cup boiled spinach: 3.2 mg, 3 oz. beef tenderloin: 3 mg |
| Magnesium | 350 mg | Maybe | Helps build strong bones and teeth; regulates insulin and blood sugar levels; builds and repairs tissue. | 1 oz. dried pumpkin seeds: 152 mg, 3 oz. halibut: 90 mg, 1 cup spinach pasta: 87 mg |
| Manganese | 2 mg | No | Helps form bones and cartilage; helps protect cells from damage; activates enzymes that help metabolize protein, fat, and carbohydrates. | 1 cup cooked brown rice: 1.8 mg, 1 cup cooked oatmeal: 1.3 mg, 1/2 cup pineapple chunks: 0.9 mg |
| Pantothenic Acid | 6 mg | No | Essential for production of hormones and cholesterol and for the metabolism of carbohydrates, proteins, and fats. | 1/2 avocado: 1.1 mg; 1 cup nonfat milk: 1.0 mg; 1 hard-boiled egg: 0.7 mg |
| Phosphorus | 700 mg | No | Builds strong bones; develops blood clotting, kidney function, and normal heart rhythm. | 3 oz. canned salmon (with bones): 251 mg, 1 cup nonfat milk: 247 mg, 1/2 cup cooked black beans: 241 mg, 3 oz. lean beef patty: 189 mg |
| Potassium | 4,700 mg | No | Helps maintain fluid and electrolyte balance; aids muscle contractions, energy metabolism, and nerve function. | 1 baked potato: 844 mg, 8 oz. prune juice: 706 mg, 1/2 cup cooked lima beans: 484 mg, 1/4 cup dried [SB1] apricots: 378 mg |
| Riboflavin | 1.4 mg | No | Promotes growth, good vision, and healthy skin; essential for baby's bone, muscle, and nerve development. | 1 cup nonfat yogurt: 0.5 mg, 3 oz. skinless duck: 0.4 mg, 1/2 cup cooked mushrooms: 0.2 mg, 1/2 cup part-skim ricotta cheese: 0.2 mg |
| Thiamine | 1.4 mg | No | Converts carbohydrates into energy; essential for brain development; aids heart and nervous system growth. | 1/2 cup oats: 0.6 mg, 3 oz. pork tenderloin: 0.8 mg, 1 cup enriched spinach noodles: 0.4 mg, 1/2 cup cooked split peas: 0.2 mg |
| Vitamin A | 770 mcg RAE (retinol activity equivalents) OR 2,565 IU (international units) | No | Important for cell growth, eye development, healthy skin and mucous membranes, infection resistance, bone growth, and fat metabolism. | 1 baked sweet potato: 1,096 mcg RAE, 1/2 cup boiled spinach: 573 mcg RAE; 1 raw carrot: 509 mcg RAE |
| Vitamin B6 | 1.9 mg | No | Aids metabolism of protein, fats, and carbohydrates; helps form new red blood cells and develop the brain and nervous system. | 1 banana: 0.7 mg, 1 baked potato: 0.7 mg, 1/2 cup canned chickpeas: 0.6 mg, 3 oz. chicken breast: 0.5 mg |
| Vitamin C | 85 mg | No | Essential for tissue repair and the production of collagen (a component of cartilage, tendons, bones, and skin). | 8 oz. orange juice: 124 mg, 1/2 cup boiled broccoli: 51 mg, 1/2 cup strawberries: 49 mg, 1/2 cup cantaloupe: 29 mg |
| Vitamin D | 5 mcg (200 IU) or more | Yes | Helps build bones and teeth. | 3 oz. salmon: 8 mcg; 1 cup milk: 2 mcg |
| Zinc | 11 mg | Maybe | Aids cell growth; crucial for DNA production. | 3 oz. Alaskan king crab: 6.5 mg, 1/2 cup firm tofu: 2 mg; 1 cup fruit-flavored yogurt: 1.8 mg |
* Many prenatal vitamins will meet your daily requirement – listed as "Daily Value" on the label – for calcium; copper; folic acid; iron; vitamins A, B6, C, D, and E; and zinc. If so, you won't need an additional supplement for these nutrients.
