A varied, balanced diet will help to ensure that you and your baby get good supplies of these vital nutrients while you're expecting.
Vitamin A
Vitamin A is important for cell growth and the development of your baby's heart, circulatory system and nervous system.
It comes in two forms: retinol from animal-derived foods and betacarotene, which is found in plants. High doses of retinol can harm your unborn baby, so avoid foods that contain large amounts, such as liver and liver pate, and also fish liver oils and supplements that contain vitamin A
Good sources: Eggs, butter, cheese, mangoes, peppers, carrots, spinach and broccoli.
Folic acid and folates
Folic acid is the synthetic form of folate, which is found in lots of plant-based foods. Government guidelines recommend you also take a 400 mcg folic acid supplement until week 12 of pregnancy. Folic acid and folates are important for reducing the risk of neural tube defects, such as spina bifida.
Good sources: fortified breakfast cereals, leafy green vegetables, yeast extract and orange juice.
Vitamin C
This vitamin has lots of important functions including helping you to absorb iron from your food.
Good sources: citrus fruits, strawberries, kiwi fruit, peppers and tomatoes.
Vitamin D
Only a few foods contain vitamin D (see below). The best source is sunlight on your skin but it's important not to sunbathe or get burnt.
It's recommended that pregnant women take a daily 10 mcg supplement of vitamin D to help make your baby's bones strong and healthy.
Good sources: oily fish and fortified spreads.
Omega-3 fatty acids
These essential fatty acids are important for your baby's brain and eye development. Oily fish is the best source and it's a good idea to eat one portion a week while you are pregnant. If you don't like fish use rapeseed oil for cooking, or take an omega-3 supplement that’s suitable for pregnancy.
Good sources: salmon, trout, herrings, fresh tuna (not tinned), mackerel.
Iron
Iron is important for the production of red blood cells and helps prevent anaemia in pregnancy. If you lack iron, your doctor may prescribe iron supplements.
Good sources: lean red meat, oily fish, fortified breakfast cereals, eggs, beans and dried fruit.
Calcium
This important mineral helps to give your baby strong bones and teeth.
Good sources: dairy foods, almonds, tofu, canned sardines (with bones) and leafy green vegetables.
Zinc
Zinc is important for your baby's growth, development and immune system.
Good sources: red meat, wholegrain cereals, cashew nuts and sunflower seeds.
See more tips on healthy eating in pregnancy.