Essential nutrients in pregnancy

Essential nutrients in pregnancy
In pregnancy stage, nutrient requirement must increase for optimal development of baby, these are the most important for this stage:

*Calcium (1000mg to 1300mg): nixtamalized corn, canned sardines, fresh cheese, milk, yogurt.

*Folate or folic acid (600IU): beans, spinach, broccoli, nectar, romaine lettuce, cauliflower, melon, peanuts, strawberries, eggs, tomatoes, whole wheat bread.

*Iron (27mg): beef, chicken, lentils, beans and combine with source of vitamin C for greater absorption.

*Protein (1.1g per kg of weight): red meat, fish, some shellfish, milk, yogurt and legumes.