Nutrition during pregnancy – it’s not just about folic acid

Nutrition during pregnancy – it’s not just about folic acid

  • Vitamin C
  • Folic Acid
  • pregnancy

If you are pregnant or planning on becoming pregnant, you're probably aware of at least one essential nutrient you'll be needing in your diet: folic acid. But did you know, of the other key vitamins and minerals, including calcium, iron, and vitamins A, C, D, B6 and B12?

The good news is that there are lots of fresh and tasty foods that can provide you with these nutrients in quick and simple snacks. Fruits and vegetables are a great way to start, particularly the Zespri™ Green kiwifruit, which contains 17 essential vitamins and minerals1.

Folic acid in pregnancy: the facts


  • Folic acid is the synthetic form of ‘folate’, an essential nutrient for both mother and baby.
  • Your baby needs it in order to develop properly inside the womb2,3, and you both need it to ensure that oxygen reaches all the body’s cells, tissues and organs3.
  • Doctors advise pregnant women to eat extra sources of folate through their diet during pregnancy, especially for the first trimester3.
  • Additionally, they recommend pregnant women to take a 400 µg folic acid daily supplement2.
  • A single Zespri™ kiwifruit contains 31–38 μg/100 g folate, making it a useful complement to folic acid supplements1, 3.

Did you know?
Cooking destroys folate, so snacking on a couple of fresh and ripe Zespri™ Kiwifruit is a tasty and natural way of consuming this valuable nutrient.

Vitamin C in pregnancy


Zespri™ Green kiwifruit is an excellent source of vitamin C, a natural antioxidant that has been shown to increase vitality levels and reduce tiredness and fatigue4. And as any pregnant women will tell you – it’s an exhausting job! Zespri™ Green kiwifruit are also a premium quality product, so you can feel confident that you and your baby are getting the best nutrition that nature has to offer.

The importance of eating nutrient rich foods during pregnancy


Aside from folate and vitamin C, you’ll want to ensure you’re getting enough calcium, iron and vitamins A, D, B6 and B12. A variety of healthy plant-based snacks are a great way to top up your nutrient levels whilst keeping you full of energy. This snack recipe for Kiwifruit roll-ups is high in vitamins and minerals – the perfect treat to enjoy on-the-go or with a nice cup of herbal tea (and your feet up!) on the sofa.



  1. The New Zealand Institute for Plant & Food Research Limited. (2018). The Concise New Zealand Food Composition Tables (13th Edition). Available at: (accessed 22 December 2020)
  2. British Nutrition Foundation. Nutrition and supplements during pregnancy. Available at: (accessed 21 December 2020)
  3. European Food Safety Authority. Scientific opinion on dietary reference values for folate. EFSA Journal 2014;12:3893
  4. European Commission. EU register on nutrition and health claims (2012).