Let's refresh your school textbook memories, which said that calcium is necessary for strong bones and teeth. Calcium also enables normal blood clotting, proper functioning of nerves and muscles, and normal heartbeats. Do you know that your bones constitute a large part of calcium?

CALCIUM

That was solely for your own good then. Now, you have to think of your baby's bones and muscles too. And if you do not take enough calcium during pregnancy, you may be at a risk of developing osteoporosis, as your baby will suck the calcium from your body for its development, leaving you with a poor bone mass. And don't think you can take care of your baby with your body carrying weak and brittle bones that can crack easily!

The Amount Of Calcium Per Day Should Be.

For pregnant women and breastfeeding mothers over 18 years of age, the U.S. Recommended Daily Allowance (USRDA) is 1000 mg per day. For teenage girls, the USRDA for calcium is 1300 mg per day.

Here are some tips for a good calcium intake:

• Have a minimum of 4 servings of dairy foods and other calcium packed foods every day.
• Include milk, cheese, cream soups, pudding, and yogurt in your diet. They are rich in calcium.
• Have lots of green vegetables, especially spinach, broccoli, and greens, dried peas and beans, and seafood.
• Get enough vitamin D. It helps your body utilize calcium. Have plenty of sunlight and drink fortified milk for vitamin D.

IRON

Again go back to your school days. Iron is an important constituent of hemoglobin, which is present in your blood and carries oxygen to all the parts of your body, including muscles. Iron boosts your resistance to diseases and stress.

The good thing is that your body assimilates iron greatly during pregnancy. Hence, you should increase your iron intake to ensure that you and your baby are not deprived of oxygen. Besides this, if you want to stay away from weakness, fatigue, irritability, and depression, then go for iron.

The Amount Of Iron Per Day Should Be.

As per URSDA, your daily iron intake should be 27 mg per day during pregnancy and 15 mg per day while breastfeeding.

Some more tips for a good iron intake are:

• Consume a minimum of 3 servings of foods rich in iron everyday.
• Eating a highly fortified cereal for breakfast is the best way to get sufficient iron.
   
  Enriched grain products and green leafy vegetables are rich in iron.
• You have many choices to get your iron - lima beans, sweet potatoes, dry beans and peas, soybeans, lentils; fruits like apricots, berries, grapes, oranges, watermelon, plums; dried fruits like raisins and prunes; peanuts, molasses, pumpkin, enriched rice and pasta, and soft pretzel.
• See that you take enough vitamin C to fulfill your iron requirements because VITAMIN C HELPS IN THE ABSORPTION OF IRON.
• Watch your cooking methods. Some foods lose their iron when cooked. THE BEST WAY TO RETAIN IRON is to cook food in minimum quantity of water and in as less time as possible.
• Using cast iron pots for cooking adds iron to foods.

Remember, THE INTAKE OF IRON IS NOT EQUAL TO ITS ABSORPTION.

FOLIC ACID

Folic acid is very important. It minimizes the risk of delivering a baby with birth defects related to the spinal cord and brain, known as "neural tube." Do you know about spina bifida? It is a condition in which the spine of your baby is not closed and the nerves remain exposed. They, later, get damaged leading to incontinence, paralysis, and maybe mental retardation.

And don't think you can make up for folic acid in the last months of pregnancy. Neural tube defects are prone to occur in the first month of pregnancy. Therefore, hurry! Grab the folic acid sources now!

The Amount Of Folic Acid Per Day Should Be.

According to the U.S. Public Health Service, all women, who have attained the childbearing age, should take 400 micrograms of folic acid per day. The FDA has even made it mandatory for all flour products like buns, breads, and bagels to be fortified with additional folic acid. This is because about 50 per cent of the pregnancies are unplanned.

It has been found that taking a higher dose of folic acid (up to 4000 micrograms) a month before pregnancy and during your first trimester is very helpful. But this is possible in planned pregnancies. Another thing to remember is that if you already have a child with the defect of neural tube, then you should talk to your doctor about the right dose of folic acid before getting pregnant.

Folic acid is found naturally in green leafy vegetables, beans, nuts, citrus fruits, and several fortified breakfast cereals.