Iron, calcium, vitamin B12, folic acid, zinc, fiber, and omega-3 are crucial for a healthy pregnancy. Iron supports extra blood volume and fetal growth, with rich sources including beef, turkey, beans, and oatmeal, paired with vitamin C for better absorption. Calcium is vital for bone development and can be found in cheese, yogurt, and fortified milk. Vitamin B12, important for preventing birth defects, is available in salmon, beef, and eggs. Folic acid, essential for early fetal development, is recommended at 400mcg daily and found in leafy greens, legumes, and fortified cereals. Zinc aids immune development and organ formation, with sources like beef and chickpeas. Fiber helps prevent constipation and is abundant in fruits, vegetables, and whole grains. Omega-3, crucial for brain and eye development, is found in fatty fish and seeds.