Also known as folate when the nutrient is found in foods, folic acid is a B vitamin that is crucial in helping to prevent birth defects in the baby’s brain and spinal cord, known as neural tube defects.
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It may be hard to get the recommended amount of folic acid from diet alone. Women who are trying to have a baby take a daily vitamin supplement containing 400 micrograms of folic acid per day for at least one month before becoming pregnant.
During pregnancy, they advise women to increase the amount of folic acid to 600 micrograms a day, an amount commonly found in a daily prenatal vitamin.
Food sources: leafy green vegetables, fortified or enriched cereals, breads and pastas, beans, citrus fruits.
Calcium:
This mineral is used to build a baby’s bones and teeth. If a pregnant woman does not consume enough calcium, the mineral will be drawn from the mother’s stores in her bones and given to the baby to meet the extra demands of pregnancy, according to the Academy of Nutrition and Dietetics.
Many dairy products are also fortified with vitamin D, another nutrient that works with calcium to develop a baby’s bones and teeth.
Pregnant women age 19 and over need 1,000 milligrams of calcium a day; pregnant teens, ages 14 to 18, need 1,300 milligrams daily, according to ACOG.
Food sources: milk, yogurt, cheese, calcium-fortified juices and foods, sardines or salmon with bones, some leafy greens (kale, bok choy).
Iron:
Pregnant women need 27 milligrams of iron a day, which is double the amount needed by women who are not expecting, according to ACOG.
Additional amounts of the mineral are needed to make more blood to supply the baby with oxygen.
Getting too little iron during pregnancy can lead to anemia, a condition resulting in fatigue and an increased risk of infections.
To increase the absorption of iron, include a good source of vitamin C at the same meal when eating iron-rich foods, ACOG recommends. For example, have a glass of orange juice at breakfast with an iron-fortified cereal.
Food sources: meat, poultry, fish, dried beans and peas, iron-fortified cereal.
Protein:
More protein is needed during pregnancy, but most women don’t have problems getting enough protein-rich foods in their diets.
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The materials and the information contained on this channel are provided for general and educational purposes only and do not constitute any legal, medical or other professional advice on any subject matter. Always seek the advice of your physician or other qualified health provider prior to starting any new diet or treatment and with any questions you may have regarding a medical condition. If you have or suspect that you have a medical problem, promptly contact your health care provider.
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