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Folic acid, calcium and iron

The importance of folic acid, calcium and iron

Folic acid, calcium and iron are important nutrients for mom's health and baby's growth. Here's what you need, why you need it and how to get it.

Nutrient	How much daily	Why you need it	How to get it
Folic acid	400 milligrams	Helps develop baby's nervous system	Green leafy vegetables — spinach, greens, romaine lettuce, broccoli, asparagus Whole grain breads and cereals Strawberries Oranges Dried beans and peas — lima beans, black-eyed peas, chickpeas, pinto beans
Calcium	1,000 milligrams	Helps form and grow baby's heart, muscles, bones and teeth	Low-fat milk Yogurt Calcium-fortified apple and orange juice Tuna Sardines Broccoli Beans Prunes and dried apricots Nuts and seeds
Iron	27 milligrams	Helps form blood cells for both you and baby	Lean red meat Spinach Whole grain breads and cereals

It's best to get your nutrients from food, but most doctors will prescribe prenatal vitamins to help you get the right amount. Be sure to take the vitamin prescribed, and don't add other supplements without talking with your doctor. If you get too much of a certain nutrient, it could hurt your baby and affect your health.