Aside from taking supplements, knowing the right foods to eat when pregnant is the best way to have a healthy baby. All the nutrients and vitamins from the foods that the mother consumes are essential for the development of the baby's teeth, bones, vital organs and blood supply. The most important nutrients that an expecting woman must take are folate, iron, calcium and some essential vitamins. Hence, a pregnant woman must be aware of the important nutrients that she has to take while pregnant and the foods that are rich in these nutrients. Folate or folic acid is a type of Vitamin B that is very important during the early stages of pregnancy and even prior to conception. Folate is responsible for cell growth and tissue formation for the baby as well as reducing the risk of birth defects like neural tube defect. Folate is largely present in many green leafy vegetables like spinach and kale. Some fruits and nuts also contain folate as well as orange juice. Pregnant women or those who want to get pregnant can eat folate-enriched grains like breakfast cereals, rice, breads and pastas. A woman needs iron in her body during pregnancy more than ever since her blood supply expands during pregnancy and she is nurturing a baby whose blood volume is continuously increasing. A pregnant woman must have adequate intake of this mineral throughout her pregnancy and she can source iron mostly from animal sources. Iron-rich sources include beef, shrimp, clams, turkey, mussels and liver. Those who are vegetarian can get iron from lentils, cooked beans and iron-enriched breakfast cereals and pasta. Foods to eat when pregnant also include calcium-rich foods for the baby's teeth and bone development. This mineral is largely present in dairy products like milk, preferably skimmed milk, yoghurt, ice cream and cheese. For those who are vegetarians, alternative sources of calcium include soya, tofu, dried beans and dark green vegetables. There are also many calcium fortified foods in the market that women can take to supplement their calcium intake. Lastly, there are certain vitamins that are very important for the baby's development. These vitamins include Vitamin C, D and some B vitamin complex. Vitamin C is necessary for calcium absorption and tissue repair for the baby. Vitamin D also helps in making sure that calcium will be adequately absorbed by the body. There are also some Vitamin B that is important for the baby's development like Vitamin B6 and B12. This Vitamin B complex is found in beans, lean meat, nuts, eggs, fish, milk, yoghurt and fortified foods. In conclusion, foods to eat when pregnant should contain important and essential vitamins and minerals that not only help having a healthy pregnancy but also help in the baby's development. When pregnant, a woman must look for foods that are rich, fortified and enriched with nutrients like calcium, iron, folate and some vitamins.
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