Much of the instruction in this article relies on nutrients that are key t o a healthy pregnancy. In this very informative guide you will find the best food sources for all the important food groups, vitamins, and minerals which every human specially a woman needs when she is try to conceive or is pregnant.

Protein: chicken, roast beef, sirloin steak, bolognaise sauce, tuna, cod, cheddar cheese, cottage cheese, baked beans, kidney beans, eggs, milk, canned corn, hummus, almonds, Brazil nuts, pine nuts, oatmeal, frozen peas, baked or mashed potato, seedless raisins, brown rice, pumpkin seeds, sunflower seeds, soy milk, lentils, cooked spinach, whole wheat spaghetti, canned tomatoes, tofu quorn, whole meal bread, plain yogurt.

Glycine(amino acid): cod, tuna, chicken, beef, eggs, milk, kidney beans, baked beans, black-eyed peas and lentils.

Carbohydrate:
Complex carbohydrates: Wholewheat pasta, spaghetti, brown rice, sweet potatoes, Whole meal breads, granary, brown, and pita breads, wholegrain cereals, oats, muesli, corn, oatcakes and legumes.

Simple carbohydrates: fruit, refined white flour, processed food.

Essential Fatty Acids: DHA (an omega-3 EFA), seafood, coldwater fish, including organic or wild salmon, sardines, tuna, herring, mackerel and cod seaweed, eggs, walnuts, pumpkin seeds, flaxseeds and flaxseed oil, hempseeds and hempseed oil, Brazil nuts, sesame seeds, avocados, dark, leafy green vegetables such as kale, spinach, mustard, greens and collards.

Arachidonic acid: (an omega-6 EFA) Flaxseeds and flaxseed oil, hempseeds and hempseed oil, Grapeseed oil, pumpkin seeds, pine nuts, sun flower seeds, olives, olive oil.

MINERALS

Calcium: Milk and other dairy products, spinach, broccoli, parsley, watercress, Canned fish with edible bones such as sardines and tuna, shellfish, oranges, pinto beans, lettuce greens, Parsley, watercress, cottage cheese, hard cheese, kelp, flaxseeds, tofu, figs, sesame seeds.

Iron: meat (lean), fish, chicken, eggs, kelp, molasses, pumpkin seeds, broccoli, oatmeal, spinach, parsley, dried apricots/figs, prunes, enriched grain products.

Zinc: meat (lean), fish, chicken, seafood, eggs, Pumpkin seeds, sun flower seeds, whole grains, ginger root, split peas, rye, oats, parsley, mushrooms, brewer’s yeast, Wheat germ.

Magnesium: almonds, green leafy vegetables, tofu, pulses, rye, molasses, brown rice, bananas, dried apricots/figs, barley.

Manganese: Pecans, spinach, Brazil nuts, barley, oats, rye, raisins, Brown rice, Green leafy vegetables, carrots, Brussels sprouts, ginger, eggs, parsley, thyme, walnuts.

Phosphorus: fish, poultry, meat, eggs, legumes, milk and milk products, nuts, whole grain cereal

Potassium: bananas, apples, pineapple, Dried apricots, peaches, melons, avocados, carrots, tomatoes, leafy green vegetables, potatoes, asparagus, lean meats, whole grains, legumes,
Sun flower seeds

Selenium: tuna and herring, Brazil nuts, wheat germ oil, oats, barley, Orange juice, turnips, garlic, butter, brown rice, wheat germ and bran.

Iodine: fish, Sea weed, iodized salt

Choline: beef, fish, egg yolks, iceberg lettuce, peanuts

Vitamins

Vitamin A: Whole milk, butter, eggs, fruit and vegetables containing carotenes (carrots, sweet potatoes, peppers, tomatoes, spinach, sweet corn, squash, apricots, pink grapefruit, watermelon)

Folic acid: black eye peas, beans and pulses, lentils, green leafy vegetables, asparagus, oatmeal, dried figs, avocados, egg yolk, yeast extract, milk and milk products.

Vitamin B6: whole grains, chickpeas, seeds, raisins, lentils, bananas, avocados, cabbage, molasses, milk products, eggs.

Vitamin B12: sardines, trout, salmon, lamb, eggs, lean beef, Edam cheese, cottage cheese.

Vitamin C: oranges and juice, melon, mango, lemon, kiwi fruit, blackcurrants, papaya green and red peppers, tomatoes, parsley, watercress, broccoli, spinach, cauli flower.

Vitamin E: Whole grains, nuts, seeds, organic cold-pressed nut and seed oils (sesame, walnut)

Vitamin K: green leafy vegetables, egg yolks, safflower oil, molasses, cauliflower.

Antioxidants:prunes, blueberries, black berries, strawberries, red grapes, plums, garlic, kale, Brussels sprouts, alfalfa sprouts, broccoli, cauliflower, red pepper, green pepper , kidney beans, tomatoes, spinach.