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  • It is important for pregnant women to have a well-balanced diet, low in sugar and cholesterol, and high in lean protein, fiber, minerals and vitamins. For this reason many women are recommended to take prenatal vitamins to ensure they are getting enough of the vital nutrients needed to sustain a healthy pregnancy. There are two very important nutrients that all pregnant women need to take in order to prevent birth defects, and health problems during the pregnancy: Folic acid and iron.

    Folic Acid

    Folic acid helps to prevent spina bifida and various congenital malformations in early pregnancy. For this reason it is highly recommended for women to take folic acid before pregnancy (as soon as you plan to become pregnant) and during the first three months of pregnancy (first trimester). Folic acid falls under the category of B-group vitamins, and is otherwise known as vitamin B9. Besides warding off malformations, folic acid is responsible for the creation of the baby's nervous system. Foods high in folic acid are green vegetables (especially green leafy vegetables), barley, beans, fruit, orange juice, lentils, peas and rice. During pregnancy the recommended amount of folic acid to be supplemented is 400 micrograms a day. This is the same amount that should be taken at least two months prior to conception. If you have given birth to a baby with spina bifida previously, or you have a family history of congenital malformations or neural tube defects, you will be recommended to take folic acid as a 5 milligram supplement per day. These conditions must be discussed with your physician as well.

    Iron

    Your body's demand for iron is higher in pregnancy, as your body needs extra iron to produce more blood for the nutrition needed in the placenta. Iron is absorbed better if it is taken with vitamin C. In this case, the vitamin C can be taken as a supplement or as a food source, such as citrus fruit, tomatoes, and green leafy vegetables. It is normally recommended to take iron supplements every day during pregnancy up to the 20th week of gestation. Supplements are not always required when a woman has a healthy diet that includes plenty of vitamin C and iron. This will be determined by a blood test to show whether there are any signs of iron deficiency (or anemia). If you are required to take iron supplements, you may experience constipation. Some good food sources for iron are green leafy vegetables, museli, wholemeal bread and strawberries.

    Source:

    Netdoctor.co.uk: Nutrition for Pregnant Women

    March of Dimes: FolicAcid

    Dr Spock: Iron Supplementation in Pregnancy

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