Pregnancy diet: Focus on these essential nutrients
Vitamin D — Promote bone strength
Protein — Promote growth
Iron — Prevent iron deficiency anemia
Supplements — Ask your health care provider
Folate and folic acid — Help prevent brain and spinal cord conditions present at birth
Calcium — Strengthen bones
Vitamin D — Supports bone strength
Protein — supports growth
Iron — Helps prevent iron deficiency anemia
Supplements — Ask your health care professional
Content
Folate and folic acid — Help prevent brain and spinal cord conditions present at birth
Calcium — Strengthen bones
Vitamin D — Supports bone strength
Protein — supports growth
Iron — Helps prevent iron deficiency anemia
Supplements — Ask your health care professional
Folate and folic acid — Help prevent brain and spinal cord conditions present at birth
Folate is a B vitamin that helps prevent serious conditions called neural tube defects that can be present in babies at birth. The lab-made form of folate found in supplements and fortified foods is known as folic acid. Folic acid can help lower the risk of a baby being born too early, before the 37th week of pregnancy. This is called premature birth. Folic acid also can help lower the risk of a baby weighing less than is typical at birth. This is known as having a low birth weight.
How much you need: 400 micrograms (mcg) a day of folate or folic acid before becoming pregnant, and 600 to 1,000 micrograms of folate or folic acid a day throughout pregnancy
Good sources: Fortified cereals are great sources of folic acid. Dark green, leafy vegetables, citrus fruits, and dried beans, peas and lentils are good sources of naturally occurring folate.
| Food | Serving size | Folate or folic acid content |
|---|---|---|
| Cereal | 1 cup (31 to 39 g) | 100 to 400 mcg — choose a cereal that's 25% to 100% fortified |
| Spinach | 1/2 cup (95 g) boiled spinach | 131 mcg |
| Beans | 1/2 cup (89 g) boiled great northern beans | 90 mcg |
| Asparagus | 4 boiled spears (60 g) | 89 mcg |
| Oranges | 1 small orange (96 g) | 29 mcg |
| Peanuts | 1 ounce (28 g) dry roasted | 27 mcg |
| FoodData Central. | ||
Along with making healthy food choices, taking a daily prenatal vitamin can help you get enough of this essential nutrient. It's ideal to start taking a prenatal vitamin at least three months before a pregnancy. Anyone who might become pregnant should take a daily vitamin supplement that has folic acid in it.
