Following is a chart of the main essential vitamins and nutrients for during and prior to pregnancy and where to find them naturally. All values are based on government set RDA.

Vitamin/Mineral Daily Dose Why I Need It Where Can I Find It
Folic Acid 600 mcg Supports the placenta and helps prevent neural tube deffects, including spina bifida Green leafy veggies, Oranges, Beets, Nuts, Beans, Broccoli
Calcium 85 mg Creates strong bones and teeth, Helps prevent blood clots, Helps muscles & nerves function Milk, Yogurt, Green Leafy Veggies, Canned fish with bones, Fortified foods
Iron 30 mg Used in production of hemoglobin, a component in the blood, Helps prevent blood disorders (anemia), low birth rate, and premature birth Beef, Pork, Beans, Spinach, Dried fruits, Wheat germ
Vitamin C 12 mg Helps protect tissue from damage and helps the body absorb iron, Helps to build a healty immune system Citrus fruits, Bell peppers, Green beans, Strawberries, Broccoli, Tomatoes
Zinc 12 mg Helps produce insulin and other enzymes (particularly for gestational diabetics) Red meat, Poltry, Nuts, Whole grains, Beans, Dairy products, Oysters
Vitamin B-6 2 mg Helps form red blood celss, Helps with morning sickness Chicken, Fish, Liver, Eggs, Cabbage, Bananas, Bran, Oats, Sunflower Seeds
Vitamin D 4,000 IU Helps body absorb calcium and phosphorus to form strong bones & teeth Sunshine, Fortified Milk, Fatty fish

Please Note: All numbers are based on averages. To get a specified plan consult a competent professional.