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For your health and the health of your fetus, learn about the benefits of iron and folic acid during and before pregnancy

Learn about the importance of iron and folic acid during and before pregnancy, and how much you need them.

Iron and folic acids are some of the most famous and important nutrients that a pregnant woman hears, how important it is to eat them in the right and sufficient

quantities during and before pregnancy to ensure a healthy pregnancy and a healthy fetus.

Iron and folic acid

Iron and folic acid are two of the most important nutrients that a pregnant woman needs during her pregnancy and also before, let us introduce you to each of iron and folic acid in detail:

1. Folic acid

Folic acid is one of the vitamin B groups and is important in stimulating the process of red blood cell formation and the production of chemical signals in the nervous system, and its deficiency in a pregnant woman may cause many health problems, including anemia related to its deficiency.

Its deficiency is also linked to some congenital problems related to the development and growth of the fetus, so pregnant women are advised to take it in sufficient quantities during the preparatory period for pregnancy and the first three months in particular.

• Benefits of folic acid for your fetus

Folic acid is essential in the process of making DNA, and perhaps most importantly it's important in preventing birth defects in the neural tube in the fetus, such as spina bifida.

• Amount needed during pregnancy

The American College of Obstetricians and Gynecologists recommends taking 400 micrograms of folic acid in preparation for conception, and at least 600 micrograms daily during pregnancy.

• Food sources of folic acid

Which consist of the following:

1. Green leafy vegetables.
2. Wheat germ.
3. Chicken liver.
4. lentils;
5. Papaya fruit.
6. Whole grains.
7. avocado
8. asparagus.

2. Iron

Iron is an important component involved in many vital body processes, and iron supplementation is important for most women, and a small number of women who manage to get enough iron through their diet, often develop iron deficiency anemia, which is one of The most common forms of anemia, it can be prevented by taking iron supplements.

• Iron benefits for your baby

The fetus gets the iron that its body needs and for its proper development from its mother, and if she is not eating enough of it, her fetus may be more likely to be anemic at birth and is also more likely to be at risk of premature birth or low birth weight.

• The necessary amount of iron during pregnancy

The American Pregnancy Association recommends consuming 27 milligrams of iron per day for pregnant women.

• Iron food sources

The best food source of iron is red meat, such as beef, liver, and the internal organs of animals. However, pregnant women are usually advised to avoid eating liver because it contains high amounts of vitamin A, which may pose a risk to the fetus when consumed in high quantities.

Iron can also be obtained from non-heme plant sources such as green leafy vegetables, lentils, spinach, molasses, and beans, but animal sources such as meat and fish keep the iron absorption rate higher in the body.

To improve the absorption of vegetable iron, it is usually recommended to eat its food sources with vitamin C and avoid taking tea and calcium sources with it, for example: add fresh pepper slices or strawberries to a spinach salad, or squeeze a little lemon into lentil soup.