Consuming a diet filled with vitamins and minerals is crucial during pregnancy. The foods you choose to eat will directly affect your baby and can help your baby grow to his fullest potential. The vitamins and minerals needed during pregnancy can be found in a variety of great tasting foods.
Calcium
Calcium is needed during pregnancy to help your new baby grow strong bones. Strong bones provide the foundation for you baby as her body grows each day. The American Congress of Obstetricians and Gynecologists recommends consuming 1,000mg a day. Calcium can be found in foods like milk, cheese, yogurt and even juices.
Folic Acid
Folic acid is a B vitamin that is essential during pregnancy. Folic acid helps reduce the risk of neural tube defects and serious abnormalities of the brain and spine in your baby, according to the Mayo Clinic. Folic acid can be found in fortified cereals, leafy greens, citrus fruits and beans. The recommended amount of 1,000mcg a day of folic acid can be found by having two servings of fortified cereal and a cup of greens.
Iron
Iron is needed during pregnancy because it helps red blood cells deliver oxygen to your baby. Iron is also needed because as your body grows, so does your blood volume. Iron is needed to produce hemoglobin. A total of 27mg of iron is needed each day. Iron can be found in lean red meats, iron fortified cereals, dried fruit, nuts and beans.
Zinc
Zinc is a mineral that is recommended during pregnancy. BabyCenter explains that your body needs zinc for the repair, function and production of DNA. Zinc is important for rapid cell growth during pregnancy. Zinc can be found in fortified cereals, red meat, beans and whole grains. The recommended amount of zinc is 11mg per day; one cup of iron fortified cereal contains about 15mg.
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