Folic acid, also known as folate, is perhaps the most crucial vitamins for  pregnancy. It helps in the development of the baby’s neural tube, which eventually forms the brain and spinal cord. Adequate intake of folic acid in the early stages of pregnancy can significantly reduce the risk of neural tube defects. Leafy green vegetables, citrus fruits, beans, and fortified cereals are excellent sources of folic acid.

Iron is essential for the production of red blood cells in both the mother and the baby. During pregnancy, blood volume increases, and the mother requires more iron to support the growing fetus. Iron deficiency during pregnancy can lead to anemia and other complications. Good dietary sources of iron include lean meats, poultry, fish, fortified cereals, and legumes. It is also recommended to consume vitamin C-rich foods alongside iron-rich foods to enhance iron absorption and is considered one of the best vitamins for pregnancy.

Calcium is crucial for the development of the baby’s bones, teeth, and muscles. If the mother’s calcium intake is inadequate, the growing fetus will draw calcium from her bones, potentially leading to long-term health issues. Dairy products like milk, cheese, and yogurt are excellent sources of calcium. Additionally, leafy green vegetables, fortified plant-based milk alternatives, and calcium-fortified orange juice are good options for those who follow a vegetarian or vegan diet.

 Vitamin D helps the body absorb calcium, making it an essential nutrient during pregnancy. It supports the baby’s bone development and helps prevent complications such as preterm birth and preeclampsia. Exposure to sunlight is an excellent natural source of vitamin D. However, it may be challenging to obtain sufficient amounts solely through sunlight, especially in certain climates. Therefore, vitamin D-rich foods such as fatty fish (salmon, mackerel), fortified dairy products, and supplements may be necessary.