| Nutrient | Recommended Daily Amount (RDA) | Do You
Need a Supplement? | Function | Food Sources |
| Calcium | 800 mg (1,250 mg for breastfeeding mums) | No | Grows strong bones and teeth, healthy nerves, heart, and muscles. Also develops heart rhythm and blood clotting. | 200 ml (1/3 pint) milk: 230 mg, 200 ml (1/3 pint) fortified soya milk: 273 mg, 1 small carton yoghurt: 225 mg, 1 naan bread: 273 mg, 4 dried figs: 168 mg |
| Chromium | No RDA | No | Regulates blood sugar levels; stimulates protein synthesis in developing tissues. | 3 oz. grilled skinless chicken: 22 mcg, 1 slice whole grain bread: 16 mcg |
| Copper | 1.2 mg (1.5 mg for breastfeeding mums) | No | Helps form heart, skeletal, and nervous systems, arteries, and blood vessels | 150 g (1 cup) green / brown lentils: 0.50 mg; 100 g (4 tbsp) red kidney beans: 0.24 mg: one mango: 0.25 mg |
| Fluoride | No RDA | No | 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 | Drink some fluoride-fortified water, if possible. Also, 1 cup cooked kale: 0.205 mg, 1 medium apple: 0.093 mg |
| Folic Acid | 300 mcg (360 mcg for breastfeeding mums) plus 400 mcg supplement before conception and for the first three months of pregnancy | Yes | 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. | 11 Brussels sprouts: 127 mcg; 7 tbsp bran flakes: 113 mcg; 2 slices Granary bread: 68 mcg; 2 spears broccoli: 61 mcg; one large orange: 54 mcg |
| Iodine | 140 mcg | No | Regulates metabolism, helps develop nervous system. | Iodised table salt, fish, seaweed, milk, dairy products; also in fluoridated drinking water. |
| Iron | 14.8 mcg | Yes,
if medically prescribed. | Makes red blood cells, supplies oxygen to cells for energy and growth, and builds bones and teeth. | Combine haem (in animal sources) and nonhaem iron (in plants): 3 oz. beef sirloin, about 2.4 mg; 4 tbsp cooked chick peas: 2.2 mg; 3 tbsp spring greens: 1 mg; 7 tbsp bran flakes: 9.0 mg; 1/2 large tin baked beans: 2.8 mg; 85 g lean red meat: 2.4 mg; 2 1/2 tbsp frozen peas: 1.1 mg |
| Magnesium | 270 mg (320 mg for breastfeeding mums) | No | Helps build strong bones and teeth, regulates insulin and blood-sugar levels, builds and repairs tissue | 9 Brazil nuts: 123 mg; 2 1/2 tbsp spinach: 44 mg; 2 1/2 tbsp okra: 77 mg; 4 tbsp cooked brown rice: 71 mg |
| Manganese | No RDA | No | Aids bone and pancreas development and synthesis of fats and carbohydrates | 170 g (6 oz.) cooked brown rice: 6.93 mg; 1 cup cooked porridge: 0.95 mg; 175 g (6 oz.) cooked black beans: 0.76 mg |
| Pantothenic Acid | No RDA | No | Regulates adrenal activity, antibody production, growth and metabolism of protein and fat. | 1 medium hard-boiled egg: 1.1 mg; 1/2 medium avocado: 1.1 mg; 1 cup of milk: 1.0 mg |
| Phosphorus | 1,200550 mg (990 mg for breastfeeding mums) | No | Builds strong bones and teeth; develops blood clotting and normal heart rhythm. | 3 oz. canned salmon (including bones): 279 mg; 175 g (6 oz.) cooked pinto beans: 273 mg; 1 cup of milk: 247 mg; 175 g (6 oz.) cooked black beans: 241 mg |
| Potassium | 3,500 mg | No | Aids muscle activity and contractions, energy metabolism, and nerve function. | 1 medium jacket potato: 844.4 mg; 8 oz. prune juice: 706.6 mg; 1 cup raisins: 575 mg; 10 dried apricots: 482 mg |
| Riboflavin | 1.14 mg (1.16 mg for breastfeeding mums) | No | Promotes growth, good vision, and healthy skin. Essential for your baby's bone, muscle, and nerve development. | 1 cup yoghurt: 0.5 mg; 3 oz. skinless duck: 0.4 mg; 1/2 cup boiled mushrooms: 0.2 mg; 1/2 cup ricotta cheese: 0.2 mg |
| Thiamine | 0.9 mg (1.0 mg for breastfeeding mums) | No | Converts carbohydrates into energy; essential for brain development. Also aids heart and nervous system growth. | 1 gammon steak: 1.2 mg; one naan bread: 0.32 mg; 1 tsp Marmite: 0.46 mg |
| Vitamin A | 700 mcg (950 for breastfeeding mums) | No | Important for cell growth, eye development, healthy skin and mucous membranes, infection resistance, bone growth, fat metabolism, and red blood cell production. | 6 oz. canned carrot juice: 4,738 RE; 1 baked sweet potato: 2,488 RE; 1 raw carrot: 2,025.4 RE; 1 cup cubed melon: 515.2 RE |
| Vitamin B6 | 0.96 mg | No | Aids metabolism of protein, fats, and carbohydrates. Helps form new red blood cells and develop the brain and nervous system | 1 medium banana: 0.7 mg; 1 medium jacket potato: 0.7 mg; 1 cup chick peas: 0.6 mg; 3 oz. chicken breast: 0.5 mg |
| Vitamin C | 50 mg (80 mg for breastfeeding mums) | No | Essential for tissue repair and collagen production. Aids proper growth and strengthens bones and teeth. | 8 oz. orange juice: 124 mg; 1 cup strawberries: 84.5 mg; 2 spears broccoli: 32 mg; 2 tomatoes: 30 mg |
| Vitamin D | 10 mcg | No | Helps build bones and teeth. | 1 salmon steak: 0.22 mg; 200 ml milk: 0.08 mg; 2 fillets plaice: 0.36 mg |
| Zinc | 7 mg (9.5 mg for breastfeeding mums) | Yes | Helps form organs, skeleton, nerves, and circulatory system. | 2 thick slices beef/lamb: 4.6 mg; 30 g sunflower seeds: 1.5 mg; 1/2 small can tuna: 1.0 mg |
