Calcium
Daily amount: 800 mg (1,250 mg for breastfeeding mums)
Do you need a supplement? Only if you are lactose intolerant or allergic to cow's milk
Benefit to your baby: Grows strong bones and teeth, healthy nerves, heart, and muscles. Also develops heart rhythm and blood clotting.
Food source:
- milk, yoghurt (dahi),
- gingelly seeds (til) and
- amaranth leaves (cholai).
Take a look at our calcium enriched recipes.
Chromium
Daily amount: No RDA
Do you need a supplement? No
Benefit to your baby: Regulates blood sugar levels; stimulates protein synthesis in developing tissues.
Food source:
- unrefined cereals,
- vegetable oils,
- cheese and
- meats.
Copper
Daily amount: 1.2 mg (1.5 mg for breastfeeding mums)
Do you need a supplement? No
Benefit to your baby: Helps form heart, skeletal, and nervous systems, arteries, and blood vessels
Food source:
- lentils (dal),
- nuts,
- seafood and
- drinking water.
Fluoride
Daily amount: No RDA
Do you need a supplement? No
Benefit to your baby: Needed when teeth begin to form at ten weeks; later, in the second and third trimesters, needed to develop primary incisors, molars, and permanent teeth
Food source:
- tea (find out how much caffeine you can have during pregnancy) and
- seafood.
Folic Acid
Daily amount: 300 mcg (360 mcg for breastfeeding mums) plus 400 mcg supplement before conception and for the first three months of pregnancy
Do you need a supplement? Yes
Benefit to your baby: Is a critical part of spinal fluid and
helps close the tube housing the central nervous system; also helps
synthesise DNA and normalise brain function.
Food source:
- green leafy vegetables,
- seeds,
- legumes and
- citrus fruit.
Try these folate enriched recipes
Iodine
Daily amount: 220 mcg
Do you need a supplement? No
Benefit to your baby: Regulates metabolism, helps develop nervous system. Severe iodine deficiency can lead to miscarriage, still birth or congenital abnormalities.
Food source:
- iodised table salt,
- potato (aloo) and
- curd (dahi).
Iron
Daily amount: 27 mg
Do you need a supplement? Yes, if medically prescribed.
Benefit to your baby: Makes red blood cells, supplies oxygen to cells for energy and growth, and builds bones and teeth.
Food source:
- lentils (dal),
- chick peas (kabuli chana or chhole),
- spring onion (hari pyaz),
- bran flakes (chokar),
- red meat, raisins (kishmish).
- Vitamin C helps the body to absorb iron. You can get vitamin C from citrus fruits or Indian gooseberry (amla).
Take a look at our iron-enriched recipes for more ideas.
Magnesium
Daily amount: 350 mg
Do you need a supplement? No
Benefit to your baby: Helps build strong bones and teeth, regulates insulin and blood-sugar levels, builds and repairs tissue
Food source:
- potato (aloo),
- spinach (paalak),
- almonds (badaam),
- brown rice and
- lentils (dal).
Manganese
Daily amount: 2 mg
Do you need a supplement? No
Benefit to your baby: Aids bone and pancreas development and synthesis of fats and carbohydrates
Food source:
Get manganese from a variety of foods as this mineral is present in many different foods. Some examples are;
- porridge (dalia) and
- black beans (urad dal).
Pantothenic Acid
Daily amount: No RDA
Do you need a supplement? No
Benefit to your baby: Regulates adrenal activity, antibody production, growth and metabolism of protein and fat.
Food source:
Get pantothenic acid from a variety of foods. Some examples are;
- well cooked egg yolks,
- whole grain cereals and
- milk.
Phosphorus
Daily amount: 550 mg (990 mg for breastfeeding mums)
Do you need a supplement? No
Benefit to your baby: Builds strong bones and teeth; develops blood clotting and normal heart rhythm.
Food source:
- meat,
- fish and
- dairy products.
Potassium
Daily amount: 3,500 mg
Do you need a supplement? No
Benefit to your baby: Aids muscle activity and contractions, energy metabolism, and nerve function.
Food source:
- potato (aloo),
- sweet lime (mausambi),
- raisins (kishmish),
- apricots (zard aloo),
- egg plant (baingan),
- cucumber (kheera),
- tomatoes (tamatar).
Riboflavin
Daily amount: 1.14 mg (1.16 mg for breastfeeding mums)
Do you need a supplement? No
Benefit to your baby: Promotes growth, good vision, and healthy skin. Essential for your baby's bone, muscle, and nerve development.
Food source:
- curd (dahi),
- milk and
- fresh cheese.
Thiamine
Daily amount: 0.9 mg (1.0 mg for breastfeeding mums)
Do you need a supplement? No
Benefit to your baby: Converts carbohydrates into energy; essential for brain development. Also aids heart and nervous system growth.
Food source:
- sesame (til) seeds,
- pistachios (pista) and
- soyabeans.
Vitamin A
Daily amount: 700 mcg (950 for breastfeeding mums)
Do you need a supplement? No
Benefit to your baby: Important for cell growth, eye development,
healthy skin and mucous membranes, infection resistance, bone growth,
fat metabolism, and red blood cell production.
Food source:
- from carrots (gajar),
- ripe mango (aam),
- apricot (zard aloo) and
- cantaloupe melon (kharbooja).
Vitamin B6
Daily amount: 1.9 mg
Do you need a supplement? No
Benefit to your baby: Aids metabolism of protein, fats, and carbohydrates. Helps form new red blood cells and develop the brain and nervous system
Food source:
- banana (kela),
- yam (jimikand, suran),
- chicken breast,
- peas (matar) and
- beans (lobia).
Vitamin C
Daily amount: 50 mg (80 mg for breastfeeding mums)
Do you need a supplement? No
Benefit to your baby: Essential for tissue repair and collagen production. Aids proper growth and strengthens bones and teeth.
Food source:
- orange (santara),
- strawberries,
- broccoli (hari phool gobhi),
- tomatoes (tamatar) and
- Indian gooseberry (amla).
Vitamin D
Daily amount: 10 mcg
Do you need a supplement? May be required
Benefit to your baby: Helps build bones and teeth. It is also good for the skin and muscles.
Food source:
- salmon,
- a boiled egg and
- margarine.
Zinc
Daily amount: 7 mg (9.5 mg for breastfeeding mums)
Do you need a supplement? May be required
Benefit to your baby: Helps form organs, skeleton, nerves, and circulatory system.
Food source:
- protein containing foods like sunflower (sooraj mukhi) seeds,
- tuna (chura machli) and
- kidney beans (rajma).
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