Vitamins and minerals are essential during pregnancy, because they can help you stay energetic, prevent health problems and give your baby the best chance to grow healthy and strong. The foods you consume contain nutrients that can help aid your baby's development. Specific nutrients will promote health benefits for you and your baby, and your doctor may recommend prenatal supplements.
Folic Acid
The B vitamin folic acid is essential during your pregnancy. Incorporating folic acid into your diet will help reduce the risks of neural tube defects and brain abnormalities in your new baby. Consume 1,000 mcg of folic acid a day during your pregnancy. A variety of foods contain folic acid, such as fortified cereals, spinach, oranges, peanuts and beans.
Iron
Iron, a mineral, is crucial during your pregnancy. Iron can lower your risk of a preterm birth or delivering a low birth-weight baby. Iron also helps prevent anemia and aids in the development of your baby's muscles. Fortified cereals, leafy greens, beans and meats contain iron. A pregnant woman should consume 27 mg of iron a day, which can be found in two servings of cereal.
Calcium
Calcium helps build strong bones and teeth in your new baby, and promotes your bone health. The American Congress of Obstetricians and Gynecologists recommend consuming 1,000 mg of calcium a day, which you can consume with three servings of dairy products. Milk, cheese and yogurt are filled with calcium you can consume with meals or during your snacks to increase your calcium intake.
Vitamin C
The American Pregnancy Association suggests consuming 80 mg of vitamin C a day during your pregnancy. Vitamin C is an antioxidant that can prevent your tissues from being damaged and can promote a healthy immune system. It can also help in the absorption of iron in the body. Vitamin C is found in citrus fruits, bell peppers, strawberries, broccoli and tomatoes.
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