People will often say that an expected mother should eat for two. This is actually not the case. A pregnant woman should not be eating twice her regular portion size ; rather it’s important for her to get all the nutrients in the correct quantities to ensure healthy fetal development.Essential Vitamins & Minerals

It’s important for pregnant women to take all the nutrients in order to maintain their own health as well as that of the unborn child. However, there are certain nutrients that are even more important for the fetus or which help the fetus be able to mature and develop optimally.

An expecting mother would definitely want to make sure that she is getting all the vitamins, minerals and other substances that help in the rapid cell development of the fetus, from her meals.

Here are few essential vitamins, minerals and other substances, which are very important for normal fetal development:

Vitamin A - Vitamin A is very important as it helps to fight off the infections and also strengthens the development of the eyes and vision. The best form of Vitamin A for a pregnant woman is beta-carotene, which is also an antioxidant.

Iron – Iron is a mineral that is required for the creation of healthy red blood cells.

Vitamin C – This vitamin is important for the development of the cells and tissues, and also helps the body in absorbing iron more efficiently.

Folic Acid – Expecting mothers are strongly advised to take folic acid. Being a member of vitamin B group, deficiencies in folic acid during pregnancy can cause neural tube birth defects like Spina Bifida.

Vitamin D – This vitamin is vital for strong and healthy bones in the fetus and development of teeth after the baby is born.

Omega 3 fatty acids – During the latter part of pregnancy, Omega 3 is very important for the growth and development of the healthy brain of the baby because at this stage of pregnancy, the baby’s brain grows rapidly.

Including Omega 3 in your meals is extremely important for an expecting mother. You can get Omega 3 from fish but an expecting mother is not supposed to include a lot of fish in her meals because of possible mercury content. It is advisable for pregnant women to have Omega 3 supplements.