A nutritional substance that helps protect against cell damage from free radicals. Well known antioxidants include Vitamin A, Vitamin C, Vitamin E, Carotenoids, and Flavonoids. Many vegetables and fruits contain antioxidants. See also Vitamin A, Vitamin C, Vitamin E, and Beta-Carotene.

A water-soluble vitamin, also known as Vitamin C. See also Vitamin C.

A Carotenoid or a substance found in plants often said to be a precursor of Vitamin A as it is quickly converted into Vitamin A in the body. Found in high concentrations in dark green, leafy vegetables and orange and yellow fruits and vegetables, beta-carotene is viewed as an important antioxidant with a significant role in maintaining the health of cells. See also Vitamin A.

One of the B-complex vitamins, biotin releases energy from foods and assists in the metabolism of amino acids, carbohydrates and fats. It is also needed for normal hair production and growth. Biotin is manufactured by intestinal bacteria and is found in a wide variety of foods like tomatoes, carrots, almonds, onions, cabbage, cucumber, and cauliflower, milk, strawberries, and walnuts. While rare, severe biotin-deficiency during pregnancy may sometimes be caused by excessive consumption of raw egg white, which contains a compound that inhibits biotin absorption. This could in turn lead to an increase risk of birth defects.

An essential structural component of living cells and source of energy for animals, the term carbohydrate encompasses simple sugars, monosaccharides (like glucose) and disaccharides (like sucrose), oligosaccharides and polysaccharides. Starch and simple sugars are "available carbohydrates" while indigestible polysaccharides are the main components of "dietary fibre". According to the Dietary Reference Intakes published by the USDA, 45-65% of our calories should come from carbohydrates. Carbohydrates are mainly found in starchy foods like grain and potatoes, fruits, milk, and yogurt. Other foods like vegetables, beans, nuts, seeds and cottage cheese contain carbohydrates, but in lesser amounts.

A calorie or kilocalorie is a measure of how much energy a food can supply the body. During pregnancy, caloric needs increase due to increased metabolic needs of the foetus and maternal tissues and the needs of the placenta and uterine muscle. Nutritionists most commonly use kilocalories (1,000 calories), and label the measurement either as "kcal" or as "Calories" with a capital "C". One kcal is also equivalent to approximately 4.184 kilojoules. As different women have different requirements, it is best to discuss your caloric needs with your doctor for the best guide.

An essential mineral needed to maintain bones and teeth, calcium is also necessary for muscle and nerve activity. Mothers in the last two trimesters of pregnancy and who breastfeed require more calcium to aid their baby’s development of healthy teeth and bones. If a mother’s diet does not contain enough calcium to meet her baby’s needs, the calcium will be taken from her bones instead, eventually causing them to weaken. Hence, it is vital that pregnant women get enough calcium every day, before, during and after pregnancy. Good sources of calcium include dairy products like milk and yoghurt, hard cheeses, dark green leafy vegetables, and tofu. Some foods, such as orange juice, cereals and crackers, are also fortified with calcium.

A Vitamin B cofactor (or covitamin) that is critical to memory, learning and mental alertness. Choline is vital to the development of a baby's brain inside a mother’s womb during pregnancy, especially in the third trimester, as well as during breastfeeding. Expectant moms should get 450 milligrams of Choline daily until post birth and nursing mothers about 550 milligrams daily. Choline-rich foods include egg yolks, beef, milk, soybeans citrus fruits, wheat germ, and nuts.

A trace mineral that is found in all plant and animal tissues, copper is essential for making red blood cells as well as for development of baby’s heart, skeletal and nervous systems, arteries and blood vessels. Pregnant and nursing mothers can ensure adequate intake of copper with a healthy and varied diet. Copper is present in organ meats like liver, seafood, nuts, seeds, wheat bran cereals, whole grain products and cocoa products.

Also known as DHA or Omega-3 fatty acid, this polyunsaturated fatty acid plays a critical role in infant brain development and vision. Before a child is born, DHA from the mother's blood travels to the placenta where it is used for membrane development in the brain and retina. Research has shown that infants born to women who consumed a DHA-containing functional food during pregnancy demonstrate better problem-solving abilities and recognition memory than infants born to women who consumed the placebo during pregnancy. DHA and omega-3 fatty acid are found in cold-water fish, such as salmon, herring, sardines, black cod, anchovies, and pacific albacore tuna. Pregnant women and nursing mothers should however, avoid fish that tend to contain high levels of mercury like king mackerel, bluefish and white albacore tuna. See also Omega-3 fatty acid.