Expecting a baby is an exciting time for any woman, but it also comes with a lot of responsibility. As pregnant women, it’s necessary to consume the right nutrients to support the growth and development of your baby. One important aspect of a pregnant woman’s diet is ensuring she is getting the essential vitamins she needs.
There are a number of vitamins that are recommended for pregnant women due to their importance in supporting the health of both mother and baby. These vitamins include folic acid, iron, calcium, vitamin D, and omega-3 fatty acids. Each of these vitamins play a crucial role in different aspects of pregnancy, from preventing birth defects to supporting bone development.
It’s important for pregnant women to consult with their healthcare providers to determine the specific vitamin supplements they should take. Every woman’s needs may vary, but ensuring an adequate intake of these vitamins is crucial for the health and well-being of both the mother and the baby. Remember, a healthy pregnancy begins with a well-balanced diet and the necessary vitamins that support it.
Essential Vitamins for Pregnant Women
Expecting mothers need to ensure they are getting all the necessary nutrients for a healthy pregnancy. This includes consuming the recommended vitamins that are essential for the growth and development of their baby.
1. Folic Acid
Folic acid, also known as vitamin B9, is one of the most important nutrients for pregnant women. It helps in the proper development of the baby’s neural tube, which eventually becomes the brain and spine. It is recommended that pregnant women consume 400-800 micrograms of folic acid per day.
2. Iron
Iron is crucial for pregnant women as it helps in the production of hemoglobin, which carries oxygen to the baby. Iron also helps in preventing anemia, a condition characterized by a low red blood cell count. Pregnant women should aim to consume around 27 milligrams of iron per day.
These are just two of the essential vitamins that pregnant women should focus on. There are several other vitamins and nutrients that are necessary for a healthy pregnancy. It is important for pregnant women to consult with their healthcare provider to determine the appropriate vitamin and nutrient intake for their specific needs.
Why Vitamins are Important During Pregnancy
Pregnancy is a crucial time in a woman’s life and it is essential to prioritize the health and well-being of both the mother and the baby. One of the ways to ensure a healthy pregnancy is by taking recommended vitamins and nutrients.
During pregnancy, a woman’s body goes through numerous changes and requires a higher intake of certain nutrients. Vitamins play a crucial role in the development of the baby, as they are necessary for the growth and proper functioning of cells and organs.
There are several vitamins that are specifically recommended for pregnant women, including folic acid, iron, calcium, and vitamin D. Folic acid is vital for the formation of the baby’s neural tube and can help prevent birth defects. Iron is necessary for the production of red blood cells, which carry oxygen to the baby. Calcium helps in the development of the baby’s bones and teeth. Vitamin D is essential for the absorption of calcium and is important for the immune system.
Taking these recommended vitamins during pregnancy can help prevent common complications such as anemia, preterm birth, and low birth weight. They also contribute to the overall health of both the mother and the baby. Additionally, some vitamins also support the mother’s own health during pregnancy by boosting energy levels and aiding in digestion.
It is important for expecting mothers to consult with their healthcare provider to determine the appropriate dosage and duration for taking these vitamins. Every woman’s needs may vary, and the healthcare provider can provide personalized recommendations based on individual health factors.
In conclusion, taking the recommended vitamins and nutrients is necessary for pregnant women. These vitamins are essential for the proper development of the baby, as well as the overall health of the mother. Prioritizing the intake of these vitamins can help ensure a healthy and successful pregnancy.
Folic Acid: An Essential Nutrient for Fetal Development
During pregnancy, it is crucial for women to ensure they are consuming the necessary vitamins and nutrients for the optimal development of their babies. One such nutrient that is highly recommended for pregnant women is folic acid.
The Importance of Folic Acid
Folic acid, also known as folate, is a B vitamin that plays a vital role in the development of the baby’s neural tube, which later forms their brain and spinal cord. Adequate intake of folic acid by expecting women is essential in preventing certain birth defects of the baby’s brain and spine, such as spina bifida.
Moreover, folic acid is crucial for the production of red blood cells and DNA synthesis, both of which are necessary for the rapid cell division and growth that occurs during pregnancy.
Recommended Intake of Folic Acid
Pregnant women are advised to consume 600-800 micrograms of folic acid daily. This can be achieved by taking a folic acid supplement specifically designed for pregnant women, in addition to consuming foods that are naturally rich in folic acid.
Some excellent sources of folic acid include leafy green vegetables, legumes, citrus fruits, fortified cereals, and enriched grain products.
It is important for pregnant women to start taking folic acid as soon as they start trying to conceive and continue throughout the entire pregnancy.
It is crucial to consult with a healthcare provider or prenatal care professional to determine the appropriate dosage of folic acid for each individual woman.
Mothers-to-be should understand the significance of folic acid in fetal development and ensure they are consuming the recommended amount to support their baby’s growth and overall health.
Iron: Supporting the Growth of Blood Cells
Iron is a necessary nutrient for pregnant women, and it is recommended that expecting mothers should consume an adequate amount of iron to support the growth of their blood cells.
During pregnancy, a woman’s blood volume increases to provide oxygen and nutrients to the developing fetus. To meet this increased demand, pregnant women need more iron in their diets to support the production of red blood cells.
The Importance of Iron in Pregnancy
Iron plays a crucial role in the formation of hemoglobin, a protein that carries oxygen throughout the body. It is essential for both the mother and the fetus as it ensures proper oxygen supply and optimal growth and development.
Iron deficiency during pregnancy can lead to anemia, which can have severe consequences for both the mother and the baby. Anemia increases the risk of preterm birth, low birth weight, and developmental delays in the child.
Recommended Iron Intake for Pregnant Women
The recommended daily intake of iron for pregnant women is 27 milligrams. However, this amount may vary depending on individual factors such as age, overall health, and the presence of any medical conditions.
Pregnant women can increase their iron intake by consuming iron-rich foods such as lean red meat, poultry, fish, dried beans and lentils, fortified cereals, and dark leafy greens. It is also important to note that iron from plant-based sources is less easily absorbed by the body compared to iron from animal sources. To enhance iron absorption, combining iron-rich foods with vitamin C-rich foods, like citrus fruits or bell peppers, can be beneficial.
An obstetrician or healthcare provider can provide personalized guidance on iron supplementation if needed, especially for women at a higher risk of iron deficiency.
Vitamin D: Strengthening Bone Health for Mother and Baby
During pregnancy, women undergo numerous changes in their bodies, which makes it necessary for them to consume the right amount of vitamins and nutrients. One of the essential vitamins that pregnant women should take is Vitamin D.
Vitamin D plays a crucial role in strengthening bone health for both the mother and the baby. It helps the body effectively absorb calcium, which is essential for the development of strong and healthy bones.
For pregnant women, it is recommended to consume around 600-800 IU (International Units) of Vitamin D daily. However, it is always best to consult with a healthcare professional to determine the exact dosage that suits your individual needs.
There are a few natural sources of Vitamin D that pregnant women can incorporate into their diet. These include fatty fish like salmon and mackerel, fortified dairy products like milk and yogurt, and egg yolks. Additionally, spending some time outdoors in the sunlight can also help the body produce Vitamin D naturally.
Benefits of Vitamin D for Pregnant Women and Their Babies:
- Strengthens bone health for both mother and baby
- Promotes calcium absorption, which is vital for bone development
- Supports the immune system
- Aids in healthy brain development
- Reduces the risk of gestational diabetes and preeclampsia
It is important for pregnant women to prioritize their health and ensure they are getting the necessary vitamins and nutrients, including Vitamin D. This will not only benefit their own well-being but also contribute to the healthy development of their baby.
Calcium: Ensuring the Development of Strong Bones and Teeth
Calcium is an essential nutrient for pregnant women as it plays a crucial role in the development of strong bones and teeth for both the mother and the baby. It is recommended that expecting mothers consume an adequate amount of calcium-rich foods to ensure proper bone mineralization and growth.
During pregnancy, the baby’s bones and teeth are forming and growing rapidly. Calcium is necessary for the development of the baby’s skeletal system, as well as for the maintenance of the mother’s bone health. If a woman does not get enough calcium during pregnancy, the baby will draw calcium from the mother’s bones, which may lead to a decrease in bone density and increase the risk of osteoporosis later in life.
The recommended daily intake of calcium for pregnant women is 1000 milligrams. Good dietary sources of calcium include dairy products, such as milk, cheese, and yogurt, as well as green leafy vegetables, fortified plant-based milk alternatives, and calcium-fortified foods.
Supplements are also available for pregnant women who struggle to meet their calcium needs through diet alone. It’s important to talk to a healthcare provider before starting any supplement regimen to ensure the appropriate dosage and form of calcium.
In conclusion, calcium is a crucial nutrient for expecting mothers, as it is necessary for the development of strong bones and teeth in both the mother and the baby. Consuming an adequate amount of calcium-rich foods or taking supplements, as recommended by a healthcare provider, can help ensure proper bone mineralization and support the long-term bone health of both the mother and the child.
Vitamin C: Boosting Immune Function and Collagen Production
Pregnant and expecting mothers should ensure they consume necessary nutrients for the well-being of both themselves and their baby. One of the essential vitamins that pregnant women need to include in their diet is Vitamin C.
Vitamin C plays a crucial role in boosting the immune function, which is particularly important during pregnancy when the body’s immune system is naturally weakened. By strengthening the immune system, Vitamin C helps pregnant women fight off common illnesses and infections.
In addition to its immune-boosting properties, Vitamin C is also vital for collagen production. Collagen is a protein that is essential for the growth and development of the baby’s bones, skin, and other connective tissues. Consuming the recommended amount of Vitamin C during pregnancy ensures proper collagen synthesis, which is essential for the baby’s overall health and development.
Pregnant women are recommended to consume 85 milligrams of Vitamin C per day. This can be easily achieved by including Vitamin C-rich foods in their diet, such as citrus fruits (oranges, lemons, grapefruits), strawberries, bell peppers, broccoli, and tomatoes. It is always best to obtain vitamins and nutrients from whole foods rather than relying solely on supplements.
To ensure the safety and effectiveness of any dietary changes during pregnancy, it is essential for pregnant women to consult with their healthcare provider. They can provide personalized recommendations and guidance on the necessary vitamins and nutrients that pregnant women should consume to support their overall health and the development of their baby.
Omega-3 Fatty Acids: Promoting Brain and Eye Development
Pregnancy is a crucial time for mothers as they need to ensure that they are consuming all the necessary nutrients for the health and development of their unborn child. One of the recommended nutrients that expecting women should consume is omega-3 fatty acids.
What are Omega-3 Fatty Acids?
Omega-3 fatty acids are a type of polyunsaturated fat that is essential for the body. They are important for brain function and development, and they also play a role in maintaining heart health. There are three main types of omega-3 fatty acids: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
Why are Omega-3 Fatty Acids Important for Pregnant Women?
Omega-3 fatty acids have been found to be crucial for the development of the baby’s brain and eyes. DHA, in particular, is an important component of the brain and eyes, making it necessary for the growth and development of these organs. Studies have shown that mothers who consume sufficient amounts of omega-3 fatty acids during pregnancy may have children with better cognitive and visual development.
Additionally, omega-3 fatty acids have been shown to have anti-inflammatory properties, which can benefit pregnant women. Inflammation is a natural response in the body, but excessive inflammation can be harmful. By consuming omega-3 fatty acids, pregnant women may be able to reduce inflammation and promote overall health.
Food Sources of Omega-3 Fatty Acids for Pregnant Women
There are several food sources of omega-3 fatty acids that pregnant women can include in their diet. Some of the best sources include fatty fish like salmon, mackerel, and sardines. Vegetarian sources include chia seeds, flaxseeds, and walnuts. It’s important to note that pregnant women should be cautious when consuming fish due to potential mercury contamination. It is recommended to limit fish consumption to 2-3 servings per week and choose low-mercury options.
| Omega-3 Fatty Acid | Food Sources |
|---|---|
| ALA | Chia seeds, flaxseeds, walnuts |
| EPA, DHA | Salmon, mackerel, sardines, fish oil supplements |
For pregnant women who are unable to meet their omega-3 fatty acid needs through diet alone, supplements may be recommended. It’s important to discuss with a healthcare provider before starting any supplements during pregnancy.
In conclusion, omega-3 fatty acids are essential for pregnant women as they play a crucial role in promoting brain and eye development in their unborn child. Including omega-3-rich foods and considering supplementation, if necessary, can help ensure that pregnant women are getting an adequate amount of these important nutrients.
Vitamin B12: Supporting the Nervous System
Vitamin B12 is one of the essential nutrients that pregnant women should consume. It is necessary for the proper functioning of the nervous system and plays a crucial role in the development of the fetus.
The Importance of Vitamin B12 for Pregnant Women
Pregnant women need to ensure they are getting enough vitamin B12, as it is crucial for the growth and development of the baby’s nervous system. Vitamin B12 helps in the production of myelin, a substance that surrounds and protects nerve cells. It also helps in the formation of red blood cells and DNA synthesis.
Sources of Vitamin B12 for Expecting Mothers
There are various sources from which pregnant women can get vitamin B12. Animal products such as meat, fish, eggs, and dairy are rich sources of this vitamin. However, strict vegetarians and vegans may need to take supplements or consume fortified foods to meet their vitamin B12 requirements.
It is important for pregnant women to consult with their healthcare providers to determine the right amount of vitamin B12 they should be consuming on a daily basis. Ensuring an adequate intake of this vitamin is essential for the overall health and development of both the mother and the baby.
Vitamin A: Essential for Vision and Cell Growth
One of the recommended vitamins for pregnant women is Vitamin A. This essential nutrient is necessary for overall health, particularly for vision and cell growth.
The Role of Vitamin A
Vitamin A plays a crucial role in maintaining good eyesight, especially during pregnancy. It is essential for the formation and development of the eyes, ensuring proper vision for both the expecting mother and the unborn baby.
Additionally, Vitamin A is involved in the growth and development of cells, including those of the skin, bones, and organs. It plays a vital role in the regulation of gene expression and cell differentiation, making it essential for the overall development of the baby.
Sources of Vitamin A
There are two types of Vitamin A: retinol and carotenoids. Retinol is found in animal-based foods, such as liver, fish, and dairy products. Carotenoids, on the other hand, are found in colorful fruits and vegetables like carrots, sweet potatoes, spinach, and mangoes.
It is important for pregnant women to consume a variety of foods rich in Vitamin A to ensure they are getting enough of this essential nutrient. However, it is advised to consult with a healthcare professional before taking any vitamin supplements, as excessive intake of Vitamin A can be harmful to the developing baby.
Overall, Vitamin A is a crucial nutrient that expecting mothers should consume for their own health and the development of their baby. By incorporating foods rich in Vitamin A into their diet, women can support their vision and cell growth, promoting a healthy pregnancy and the well-being of their baby.
Vitamin E: Protecting Against Oxidative Stress
One of the essential vitamins that pregnant women should take is vitamin E. It is a powerful antioxidant that helps protect the body against oxidative stress. Oxidative stress occurs when there is an imbalance between free radicals and antioxidants in the body. Free radicals are unstable molecules that can damage cells and contribute to aging and various diseases.
During pregnancy, a mother’s body goes through significant changes, and oxidative stress can increase due to the increased demands on the body. Vitamin E is necessary during pregnancy because it helps neutralize these free radicals and reduces the risk of cellular damage.
Not only does vitamin E protect against oxidative stress, but it also plays a crucial role in supporting the immune system and maintaining healthy skin. It helps in the formation of red blood cells and supports healthy cell growth and development.
Pregnant women are recommended to consume around 15 mg of vitamin E per day. It can easily be obtained through a balanced diet that includes foods like nuts, seeds, vegetable oils, spinach, and broccoli. However, some women may need to take vitamin E supplements if their diet does not provide sufficient amounts of this nutrient.
It is important for expecting women to consult with their healthcare provider before starting any vitamin E supplementation. An appropriate dosage and form of vitamin E can be determined based on individual needs and health conditions.
In conclusion, vitamin E is a necessary nutrient for pregnant women. It protects against oxidative stress and supports the immune system, healthy skin, and cell growth. It is recommended to consume vitamin E through a balanced diet but supplementation may be necessary in some cases. Consultation with a healthcare provider is advised to ensure the right dosage and form of vitamin E for pregnant women.
Zinc: Promoting Proper Growth and Development
Pregnant women should consume a range of essential vitamins and nutrients to support their own health as well as the growth and development of their unborn child. One such important nutrient is zinc.
The Role of Zinc
Zinc is necessary for the proper growth and development of both the mother and the unborn child. It plays a crucial role in various bodily functions, including immune system function, cell growth and division, and DNA synthesis.
Benefits for Pregnant Women
Zinc is particularly important for expecting women due to its ability to support a healthy immune system. During pregnancy, a woman’s immune system undergoes changes to ensure the health and safety of both mother and baby. Zinc helps support these changes, keeping the immune system strong and reducing the risk of infection.
Additionally, zinc supports proper cell division and DNA synthesis, which are essential for the development of the baby’s organs and tissues.
Food Sources of Zinc
There are several food sources that are rich in zinc and can be included in a pregnant woman’s diet. Some of these include lean meats, poultry, fish, dairy products, beans, nuts, and whole grains. It’s important for pregnant women to consume a balanced diet to ensure they are getting enough zinc and other essential nutrients.
In some cases, a doctor may recommend a zinc supplement to pregnant women who have a deficiency or who are at risk of not getting enough zinc through their diet alone. It’s important to speak with a healthcare provider before starting any new supplements.
In conclusion, zinc is an essential nutrient for pregnant women, promoting proper growth and development of both the mother and the unborn child. It is important for pregnant women to consume a balanced diet and talk to their healthcare provider about any necessary supplements to ensure they are getting the necessary vitamins and nutrients for a healthy pregnancy.
Magnesium: Regulating Blood Pressure and Blood Sugar Levels
Magnesium is one of the essential nutrients that pregnant women should consume. It plays a crucial role in regulating blood pressure and blood sugar levels, which are especially important during pregnancy.
For expectant mothers, maintaining healthy blood pressure is necessary to prevent complications during pregnancy. Magnesium helps relax and dilate blood vessels, which can help lower blood pressure. This can reduce the risk of conditions like preeclampsia, gestational hypertension, and placental abruption.
In addition, magnesium also plays a role in regulating blood sugar levels. It aids in the metabolism of carbohydrates and regulates insulin release, which is important for both the mother and the developing baby. Proper blood sugar control can help prevent gestational diabetes and reduce the risk of complications for both the mother and the baby.
Pregnant women should aim to consume around 350-360 mg of magnesium per day, depending on their age and individual needs. Good sources of magnesium include green leafy vegetables, whole grains, nuts, seeds, and legumes. However, it may be challenging to meet the recommended intake through diet alone, so supplementation may be necessary.
It is essential for pregnant women to talk to their healthcare providers about their magnesium intake and determine if supplementation is needed. Taking the necessary vitamins and nutrients during pregnancy is crucial for the health and well-being of both the mother and the baby, and magnesium is no exception.
Iodine: Supporting the Production of Thyroid Hormones
Iodine is a crucial nutrient for pregnant women, as it plays a vital role in supporting the production of thyroid hormones. The thyroid gland, located in the neck, is responsible for producing hormones that regulate metabolism, growth, and development.
Pregnant women are recommended to consume iodine-rich foods or take iodine supplements to ensure an adequate intake. The daily recommended intake of iodine for pregnant women is 220 micrograms (mcg).
Iodine deficiency during pregnancy can have serious consequences for both the mother and the developing baby. Insufficient iodine levels can lead to thyroid dysfunction, which may cause complications such as miscarriage, preterm birth, and impaired brain development in the baby.
The Importance of Iodine
Iodine is necessary for the production of the thyroid hormones T3 (triiodothyronine) and T4 (thyroxine). These hormones are critical for the development of the baby’s brain and nervous system.
During pregnancy, the mother’s iodine requirements increase to meet the needs of the growing fetus. The unborn baby depends on the mother’s iodine intake for its own thyroid hormone production, especially during the first trimester when the baby’s thyroid gland is not yet fully functional.
Sources of Iodine
There are several food sources of iodine that pregnant women can include in their diet:
- Seafood: Fish and shellfish are excellent sources of iodine. Incorporate options like shrimp, salmon, and cod into your meals.
- Dairy products: Milk, yogurt, and cheese are good sources of iodine. Choose low-fat or non-fat varieties to keep your saturated fat intake under control.
- Eggs: Eggs contain iodine, along with other essential nutrients. Include eggs in your breakfast or use them as an ingredient in various dishes.
- Seaweed: Certain types of seaweed, such as kelp and nori, are rich in iodine. However, be cautious about your seaweed consumption, as excessive intake can lead to high levels of iodine.
If you are unable to meet your iodine requirements through diet alone, your healthcare provider may recommend iodine supplements. It’s essential to consult with your doctor before starting any supplements, as excessive iodine intake can also be harmful.
Ensuring an adequate iodine intake is essential for pregnant women to support the production of thyroid hormones, which play a crucial role in the development of the baby’s brain and nervous system. By consuming iodine-rich foods or taking supplements as recommended, expecting mothers can prioritize their health and the well-being of their growing baby.
Vitamin B6: Assisting in Red Blood Cell Formation
Vitamin B6, also known as pyridoxine, is an essential nutrient for pregnant women. It plays a crucial role in supporting the development of the baby, as well as helping the mother’s body during the pregnancy. Vitamin B6 is necessary for the production of red blood cells, which are responsible for carrying oxygen throughout the body.
Pregnant women require higher levels of Vitamin B6 than normal, as it helps in the formation of red blood cells. This vitamin is involved in the synthesis of hemoglobin, the protein that carries oxygen in the blood. It also aids in the DNA synthesis and helps regulate the growth and development of the baby.
It is recommended that pregnant women consume around 1.9 milligrams of Vitamin B6 daily. Good sources of Vitamin B6 include fortified cereals, whole grains, lean meats, poultry, fish, nuts, and legumes. However, it is important for pregnant women to consult with their healthcare provider before taking any supplements or making any changes to their diet.
Ensuring an adequate intake of Vitamin B6 is crucial for pregnant women, as it is one of the essential nutrients needed for a healthy pregnancy. It is important to follow the recommended guidelines and consume a well-balanced diet to meet the nutritional needs of both the mother and the developing baby.
Vitamin K: Controlling Blood Clotting
During pregnancy, the body goes through numerous changes as it prepares for the arrival of the baby. One of the essential vitamins that expecting women should consume is vitamin K. This vitamin plays a vital role in controlling blood clotting and can benefit both the mother and the baby.
Vitamin K is recommended for pregnant women as it helps in the prevention of excessive bleeding during childbirth. It encourages blood clotting, which is important for the healing process after delivery. This vitamin also aids in the formation of strong bones and can contribute to the overall well-being of both the mother and the baby.
Which Foods Contain Vitamin K?
There are several sources of vitamin K that pregnant women can incorporate into their diets. Leafy green vegetables like spinach, kale, and broccoli are excellent sources of this essential nutrient. Other foods such as Brussels sprouts, cabbage, and liver also contain vitamin K.
It is important for pregnant women to consume a balanced diet that includes a variety of nutrient-rich foods. By doing so, they can ensure that they are obtaining an adequate amount of vitamin K and other essential vitamins and minerals for a healthy pregnancy.
Recommended Daily Intake
The recommended daily intake of vitamin K varies depending on the age and stage of pregnancy. For pregnant women, it is generally recommended to consume around 90-120 micrograms of vitamin K per day.
It is important for expecting mothers to consult with their healthcare provider to determine the appropriate amount of vitamin K and other nutrients they should be consuming during pregnancy. Each woman’s needs may vary, and a healthcare professional can provide personalized recommendations based on individual circumstances.
In conclusion, vitamin K plays a crucial role in controlling blood clotting, which is important for pregnant women. Incorporating vitamin K-rich foods into the diet is essential for ensuring a healthy pregnancy and supporting the overall well-being of both the mother and the baby.
Choline: Supporting Brain and Nervous System Development
Choline is an essential nutrient that is particularly important for pregnant women. It plays a vital role in supporting brain and nervous system development in both the fetus and the expectant mother.
Choline is recommended for pregnant women as it can help prevent neural tube defects and other neurological disorders in newborns. It also supports the development of the baby’s memory and cognitive function.
Although choline is an important nutrient, many pregnant women are not aware of its benefits and may not be consuming enough in their diet. Foods that are rich in choline include eggs, liver, fish, and soy products. It is important for pregnant women to include these foods in their diet to ensure they are getting enough choline for the optimal development of their baby’s brain and nervous system.
The recommended daily intake of choline for pregnant women is 450 milligrams. It is important to consult with a healthcare provider to determine the appropriate dosage and to ensure that you are meeting your choline requirements during pregnancy.
In conclusion, choline is a necessary nutrient for pregnant women, as it supports brain and nervous system development in both the fetus and the expectant mother. Including choline-rich foods in the diet and consulting with a healthcare provider can help ensure that women are getting the recommended choline intake during pregnancy.