Nutritional requirements during the first trimester of pregnancy

Pregnancy is a beautiful journey. The feeling of supporting and nurturing a life within you is just heavenly. Along with being a magical ride to motherhood, pregnancy also demands you to be careful and cautious.


It is essential to take the right amount of nutrients to support your baby’s growth.

Here are the few nutrients that are essential during the first trimester of the pregnancy, aka the period of rapid developments.

Essential Nutrients In The First Trimester:

Pregnancy demands you to mark certain nutrients in your diet as the essential ones. Although you do not have to overdo them a healthy amount recommended by the US recommended dietary allowance RDA is crucial.  

• Zinc -11milligrams 

• Vitamin D – 15 micrograms 

• Vitamin C – 85 milligrams 

• Vitamin B12 – 2.6 micrograms 

• Vitamin B6 – 1.9 milligram 

• Riboflavin – 1.4 milligram 

• Potassium – 4700 milligrams 

• Docosahexaenoic Acid DHA – 200 milligrams 

• Choline – 450 milligrams    

Foods That Satisfy Our Nutritional Requirements

To obtain the essential nutrients in the first trimester, we have enlisted some foods that provide the natural source for these nutrients.  

• Beans and whole grains:

Add cereals and whole-grain bread to your diet to grab the required folic acid and iron replenishment. While on the other hand beans offer a great source of iron, folate, zinc, and calcium. You can include foods including whole-grain bread, oatmeal, brown rice, lentils, soy, kidney beans, garbanzo, and black-eyed peas to make your routine diet healthy and nutritious.    

• Eggs: 

For the healthy brain development of your baby, you require choline. Choline can be found in eggs along with various other minerals and proteins.    

• Berries: 

Berries offer a rich source for folate, vitamin C, fiber, and potassium.    

• Fish: 

For a healthy source of omega-3 fatty acids add fish like tuna, salmon, and trout to your diet regime. While adding healthy and nutritious food to your diet, you also have to cut off some of the unhealthy snacks from your life for a safe and healthy pregnancy.


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