Iron — Helps prevent iron deficiency anemia

The body uses iron to make a protein in red blood cells called hemoglobin. Hemoglobin carries oxygen to the body's tissues. During pregnancy, you need double the amount of iron that people who aren't pregnant need. Your body needs this iron to make more blood to supply oxygen to the fetus.

If you don't get enough iron during pregnancy, that can raise your risk of a condition called iron deficiency anemia. Symptoms of iron deficiency anemia can include headache and extreme tiredness. If this condition becomes serious during pregnancy, it also raises the risk of:

• Premature birth.
• Low birth weight in babies.
• A type of depression that happens after birth in the parent who was pregnant. This is called postpartum depression. Postpartum depression seems most linked with a low amount of stored iron after birth. A blood protein called ferritin stores iron in cells.

How much you need: 27 milligrams (mg) a day

Good sources: Lean red meat, poultry and fish are good sources of iron. Other options include iron-fortified breakfast cereals, beans and vegetables.

Prenatal vitamins usually have iron in them. But healthcare professionals sometimes recommend taking an additional iron supplement.

The iron from animal products, such as meat, is most easily absorbed. To help your body absorb iron from plant sources and supplements, pair them with a food or drink high in vitamin C. Good sources of vitamin C include orange juice, tomato juice and strawberries. If you take iron supplements with orange juice, don't drink the type of orange juice that's fortified with calcium. Calcium is an essential nutrient during pregnancy, but it can lower the amount of iron that the body absorbs.