Folic Acid

Folic acid is one of the most important nutrients that a woman and her baby need. It is a type of B vitamin that our body uses to make new cells. The CDC encourages all women to get 400 micrograms of folic acid every day.

So why is folic acid so important for a pregnant woman? A woman that does not get enough folic acid puts her child in danger of developing a neural tube defect such as spinal bifida. Spinal bifida occurs when the spinal cord does not close the right way, resulting in a bulge in the lower back. For more information about spinal bifida, go here. Another condition that can occur from lack of folic acid is anencephaly, which occurs when the brain is not fully developed. Children with this condition usually do not live long. For more information about anencephaly, go here.

The good news? These conditions are easily preventable! A woman who gets the recommended amount of foic acid significantly reduces the risk of her child developing one of the conditions mentioned above. Consult your doctor about how much folic acid is right for you.

Folic acid is found in foods like leafy green vegitables, citrus fruits, beans, breads, cereals, rice, and pastas (list taken from American Pregnancy Association). Most women still have to take supplements as recommended by their doctor.

Here are some great websites I found that have great information about folic acid:

The American Pregnancy Association
CDC
WebMD

Here is a great recipe idea to incorporate folic acid in your diet:

(Recipe taken from Allrecipes.com)

Zesty Southern Pasta and Bean Salad

Prep Time: 1 Minute Cook Time: 10 Minutes Ready In: 15 Minutes Servings: 8

"A zesty pasta salad with pinto beans, black beans, corn and tomatoes."

Ingredients:

2 cups small seashell pasta 1/3 cup Italian-style salad dressing salt to taste 1 (15 ounce) can pinto beans 1 (15 ounce) can black beans 1 (15 ounce) can whole kernel corn, drained 3 tomatoes, chopped

1 1/2 tablespoons ground cumin 1/2 tablespoon chili powder 1/2 teaspoon onion powder 1/2 teaspoon garlic powder 1/4 teaspoon dried red pepper flakes (optional) salt and pepper to taste

Directions:

1.	Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain and rinse pasta in cold water. Place in a large mixing bowl and add dressing and salt; mix well.
2.	Combine pinto beans and black beans in a colander; rinse with cold water and add to pasta. Add corn, tomatoes, cumin, chili powder, onion powder, garlic powder, dried red pepper flakes and salt and pepper to taste; toss lightly.
3.	Chill salad in refrigerator until ready to serve.

Iron

Iron is an important mineral for all women, but especially for pregnant women. Iron plays an important role in the creation of new red blood cells and the transportation of oxygen in the blood. Pregnant women need more iron because their baby is making red blood cells from scratch and the iron needed comes from the mother. A mother who does not get enough iron is considered anemic. Persistent anemia in a pregnant woman can cause a preterm delivery or a low-birthweight baby, which can cause problems for the baby's health. Luckily, the iron in a woman's body goes first to fulfill the baby's needs, and then her own. On the down side, some women still do not get enough iron to meet the needs of her baby. Anemia in the mother can cause problems for her health as well. Anemic women often have a lack of energy and feel dizzy. They also bleed a lot more during birth, which can make a transfusion necessary. It is very important that a mother gets enough iron to meet the needs of her baby and her own body. For more information about iron deficiency, go here.

Iron can be found in many different types of food. There are two types of iron, heme and nonheme. Heme iron is much more easily absorbed by your body. This is the type of iron found in meat. Nonheme is harder for your body to absorb and is found in foods like beans, leafy greens, and iron fortified cereal. After discussing your needs with your doctor, try some of these foods:

Common sources of heme iron:

• 3 ounces canned, drained clams: 23.8 mg
• 3 ounces cooked oysters: 10.2 mg
• 3 ounces lean beef chuck: 3.2 mg
• 3 ounces lean beef tenderloin: 3.0 mg
• 3 ounces roast turkey, dark meat: 2 mg
• 3 ounces roast turkey, light meat: 1.4 mg
• 3 ounces roast chicken, dark meat: 1.1 mg
• 3 ounces roast chicken breast: 1.1 mg
• 3 ounces halibut, cooked, 0.9 mg
• 3 ounces pork loin, 0.8 mg

(Three ounces of meat is about the size of a deck of cards.)

Common sources of nonheme iron:

• 3/4 cup iron-fortified ready-to-eat cereal: 18 mg
• 1 cup instant fortified oatmeal: 10 mg
• 1 cup edamame (boiled soybeans): 8.8 mg
• 1 cup cooked lentils: 6.6 mg
• 1 cup cooked kidney beans: 5.2 mg
• 1 cup chickpeas: 4.8 mg
• 1 cup lima beans: 4.4 mg
• 1 cup cooked black or pinto beans: 3.6 mg
• 1 tablespoon blackstrap molasses: 3.5 mg
• 1/2 cup raw, firm tofu: 3.4 mg
• 1/2 cup boiled spinach: 3.2 mg
• 1 cup prune juice: 3 mg
• 1/2 cup raisins: 1.5 mg
• 1 slice whole wheat or enriched white bread: 0.9 mg

For more information about iron go to http://www.babycenter.com/0_iron-your-needs-during-pregnancy_1468.bc?page=1.

Here is recipe idea from allrecipes.com:

Campbell's Kitchen Beef Stir-Fry

Beef and vegetables stir-fry quickly to tenderness and are sauced with a classic broth, soy and garlic mixture." Cook time: 25 minutes. Serves 4.

Ingredients:

1 pound boneless beef sirloin steak or beef top round steak 2 tablespoons cornstarch 1 (10.5 ounce) can Campbell's® Condensed Beef Broth

2 tablespoons soy sauce 2 tablespoons vegetable oil 3 cups cut-up vegetables** 1/4 teaspoon garlic powder Hot cooked rice

Directions:

1.	Slice beef into very thin strips. Mix cornstarch, broth and soy until smooth. Set aside.
2.	Heat oil in skillet. Add beef and stir-fry until browned and juices evaporate. Push beef to one side of skillet.
3.	Add vegetables and garlic powder and stir-fry until tender-crisp.
4.	Stir cornstarch mixture and add. Cook and stir until mixture boils and thickens. Serve over rice.

**Use broccoli flowerets, sliced carrots and green or red pepper strips for vegetables.

Vitamin C

Vitamin C plays an important part in the health of a baby. This vitamin increases iron absorption in the blood, enabling the iron to do it's job. For more information about why iron is important, refer to my post on iron here. Vitamin C also helps to build strong bones, fortifies the immune system, keeps blood vessels strong, and keeps red blood cells healthy. In simple terms, vitamin C is responsible for cementing new cells together. For more information about vitamin C please visit the following two website: WebMD and BabyCenter.com.

A lack of vitamin C can cause anemia because iron is not being absorbed into the blood. Vitamin C deficiency can also cause a condition called scurvy. Scurvy is characterized by aches and pains, bleeding/tender gums, and irritability. Although not common in developed countries today, scurvy used to be a serious problem. Babies and the elderly population are still at risk for developing scurvy because of a deficiency in vitamin C. Some scientists attribute some cases of SIDS (Sudden Infant Death Syndrome) to scurvy, though there has not been sufficient research proving causation. For more information on scurvy, visit the following link: eMedicine.

Thankfully, vitamin C is a nutrient that most women like to get. It is commonly found in citrus fruits such as oranges, lemons, limes, strawberries, and grapefruit, or in other foods such as potatos, cauliflower, and broccoli. For a more detailed list go to: BabyCenter.com.

The best way to incorporate vitamin C into your diet is to eat a citrus fruit for a snack. One of my favorite ways to eat broccoli, is to bake a potato and eat it smothered cooked broccoli and melted cheese. Below is another recipe that is a delicious way to get your vitamin C.

Campbell's Kitchen Chicken Broccoli Divan

"This saucy classic pairs cooked chicken or turkey with broccoli in a cheesy sauce, which stirs together easily. Bake until piping hot and serve with hot biscuits or noodles." Prep Time: 15 Minutes; Cook Time: 25 Minutes.

Ingredients:

1 pound fresh broccoli, cut into spears 1 1/2 cups cubed cooked chicken or turkey 1 (10.75 ounce) can Campbell's® Condensed Broccoli Cheese Soup or Campbell's® Condensed 98% Fat Free

Broccoli Cheese Soup* 1/3 cup milk 1/2 cup shredded Cheddar cheese (optional) 2 tablespoons dry bread crumbs 1 tablespoon butter or margarine, melted

Directions:

1.	Arrange broccoli and chicken in 9-inch pie plate or 2-quart shallow baking dish.
2.	Mix soup and milk and pour over all.
3.	Sprinkle with cheese. Mix bread crumbs with butter and sprinkle on top.
4.	Bake 400 degrees F for 25 minutes or until hot.

Recipe taken from Allrecipes.com

Calcium

Calcium does more than just build strong bones and teeth, though that is a very important role that calcium has. This mineral also aids in the development of a healthy heart and a normal heart rhythm. Calcium also helps in the building of stong nerves, muscles, and a normal blood clotting ability. Nutritionists recommend that women between the ages of 19 and 50 get about 1,000 mg of calcium a day.

When a baby does not get enough calcium from the mother's diet, he/she will begin to take calcium from the mother's bones. This can lead to problems for the mother later in life, like osteoporosis, if she does not replenish those calcium stores. A series of studies have shown that women who have enough calcium are much less likely to experience pre-eclampsia during her pregnancy. Statistically, pre-eclampsia affects 5-8% of pregnancies. For more information about pre-eclampsia, follow this link.

Dairy products are the best way to give your body and baby the calcium they need. Calcium fortified foods and some fish also contain good amounts of this important mineral. However, consult your doctor before eating any type of fish because fish can be detrimental to the health of you and your baby.

The following websites have great information about why you need calcuim and ways to incorporate it into your diet.

BabyCenter.com

MarchofDimes.com

Here is a simple recipe that includes lots of yummy, gooey cheese, but be careful not to overdo it! Be sure to talk to your doctor about where you should get your calcium from.

Hearty Baked Rigatoni

"Rigatoni baked with a perfectly seasoned sauce and melted cheese is always a crowd pleaser." Prep time: 20 Minutes; Cook time: 30 Minutes.

Ingredients:
1 pound rigatoni or large tube pasta, cooked
and drained
2 cups shredded mozzarella cheese
1 cup ricotta cheese
1/4 cup grated Parmesan cheese
1 (26 ounce) jar Ragu® Old World Style®
Sweet Tomato Basil Smooth Pasta Sauce,
divided
Directions:
1. Preheat oven to 350 degrees F. Toss hot rigatoni, 1-1/2 cups mozzarella, ricotta, parmesan and 1/2 jar pasta sauce; turn into 13 x 9-inch baking dish. Evenly pour on remaining Pasta Sauce.
2. Bake covered 30 minutes or until heated through.
3. Top with remaining 1/2 cup mozzarella and let stand until cheese is melted.

Recipe taken from Allrecipes.com