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Aim for at least three servings a day of iron-rich foods, such as:lean red meat, poultry, and fishleafy, dark green vegetables (such as spinach, broccoli, and kale)iron-enriched cereals and grainsbeans, lentils, and tofunuts and seedseggsFoods that are high in vitamin C can help your body absorb more iron. These include:citrus fruits and juicesstrawberrieskiwistomatoesbell peppersTry eating those foods at the same time that you eat iron-rich foods.  For example, you could drink a glass of orange juice and eat an iron-fortified cereal for breakfast.Also, choose foods that are high in folic acid to help prevent folate deficiency. These include:leafy green vegetablescitrus fruits and juicesfortified breads and cerealsdried beansFollow your doctor's instructions for taking a prenatal vitamin that contains a sufficient amount of iron and folic acid.Vegetarians and vegans should talk with their doctor about whether they should take a vitamin B12 supplement when they're pregnant and breastfeeding.  

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