Calcium strengthens your baby’s bones and teeth. You need about 1,000 milligrams (mg) of calcium every day. In addition to dairy products, you can get calcium from fortified foods, broccoli, almonds, tofu and green leafy vegetables.

Choline helps your baby’s brain develop and lowers the risk of certain birth anomalies. To get the recommended 450 mg of choline every day, eat more beef, chicken, eggs, milk, peanuts and soy products.

Folic acid is a B vitamin that helps prevent neural tube anomalies like spina bifida as a baby forms in your womb. Pregnant women need 600 micrograms (mcg) of folic acid every day. Folic acid is in fortified cereals, breads and orange juice, as well as leafy vegetables. To get the recommended amount, you should take a prenatal vitamin as recommended by your OB-GYN.

You need 27 mg of iron every day to help your body make the extra blood it needs during pregnancy. You should eat more iron-rich foods like fortified cereals, beef, turkey, tofu, beans and lentils.

Omega-3 fatty acids, found in fish, flaxseed, chia seeds, and walnuts aid your baby’s brain development. Pregnant women can safely eat two to three 4-ounce servings of low-mercury fish each week. Good sources include salmon, shrimp, seabass and tilapia.

B vitamins are essential for your baby’s eyesight. These vitamins also keep the placenta healthy. Foods high in vitamin B include pork, chicken, eggs, nutritional yeast, beans and whole-grain products.

Vitamin C gives your immune system a boost so you’re less likely to get sick during pregnancy. It also helps your baby develop strong muscles and bones. Pregnant women need 85 mg of vitamin C every day. Good sources include strawberries, citrus fruits and juices, broccoli and tomatoes.

Vitamin D and calcium work together to build a baby’s bones and teeth. You need 600 international units (IUs) of vitamin D every day. Choose fortified dairy products and cereals, egg yolks and fatty fish like salmon. Also included are plant-based milks such as oat, almond and soy milks.