Guidelines for nutritional supplements in the first three months that pregnant women must know
During the first three months of pregnancy, a pregnant woman\’s body undergoes tremendous changes. During this period, the embryo is developing rapidly and needs sufficient nutrients. To ensure the healthy growth of the embryo, pregnant women must develop good eating habits and understand which nutrients are crucial for fetal development.
Protein supplement
Protein is one of the nutrients necessary for embryonic development. It is recommended that pregnant women consume 70 grams of protein per day during pregnancy. Protein helps pregnant women maintain healthy muscles and tissues and is essential for fetal development.
Pregnant women can get protein from foods such as lean meats, fish, beans, dairy products and nuts. In addition, you can also choose to consume protein powder to increase your protein intake.
Lean meat
Lean meat is a very good source of protein. Pregnant women can choose meats such as roast beef, pork or lamb to ensure they get high-quality protein. In addition, pregnant women can choose to boil eggs or eat foods such as chicken breast, which are healthy sources of protein.
Beans
Beans are ideal for vegetarians and vegans. These foods contain high-quality protein and are rich in other essential nutrients such as potassium, fiber, and iron. If you want to get enough protein from beans, pregnant women can choose to cook them or add them to vegetable salads.
Nuts
Nuts are also a very good source of protein. Not only that, nuts are also rich in nutrients such as fat, fiber and antioxidants. Almonds and pistachios, for example, are popular varieties of nuts that can be eaten as a snack or added to better-tasting meals.
The importance of folic acid
Folic acid is also an essential element in pregnancy nutrition. Folic acid can protect the fetal neural tube and help the fetus grow healthily. Research shows that taking folic acid supplements before and during early pregnancy can help reduce the risk of congenital malformations in newborns.
It is recommended that pregnant women take 400-600 micrograms of folic acid every day. Pregnant women can get folic acid from foods such as spinach, duck liver, orange juice, bread and whole-grain rice.
Spinach
Spinach is very rich in folic acid. Pregnant women can choose to add fresh spinach to stews, stir-fries or salads to ensure they are getting enough folate.
Bread and whole wheat rice
Many varieties of bread and whole grain rice are fortified with folate, so pregnant women can get folate by eating these foods. Folic acid is added during the bread making process, so buying fortified bread can help pregnant women easily supplement folic acid.
Vitamin D intake
Vitamin D is inextricably linked to bone health. Vitamin D can improve the calcium absorption of pregnant women and fetuses and ensure normal skeletal development of the fetus. It is recommended that pregnant women take a daily supplement of 10 micrograms of vitamin D.
Pregnant women can get vitamin D from foods such as fish, shrimp, egg yolks and milk. Additionally, daily exposure to sunlight can help your body synthesize vitamin D.
Fish and shrimp
Foods rich in vitamin D include salmon, cod liver oil and shrimp. Pregnant women can add some seasonings when cooking fish or shrimp to increase their taste.
Egg yolk
Egg yolk is rich in vitamin D, calcium and other nutrients and is one of the important sources of daily nutrients for pregnant women. Pregnant women can add a boiled egg to their daily breakfast to consume egg yolk.
Intake of multivitamins
Preparing for pregnancy and pregnancy are the peak periods of human metabolism, and nutritional requirements increase. At this time, multivitamins can help pregnant women supplement the nutrients needed by their bodies to ensure the normal development of the fetus. Multivitamins contain a variety of vitamins and minerals, including vitamins A, B, C, E, calcium, iron, etc.
It is recommended that pregnant women take a daily multivitamin supplement during pregnancy, but it should be used under the guidance of a doctor.
Product types of multivitamins
There are many types of multivitamins that pregnant women can buy at pharmacies or online. It is recommended that pregnant women choose products containing Folic Acid. Folic Acid (folic acid) is very important for fetal neural tube development.
Food sources of multivitamins
Foods such as nuts, fruits, vegetables and whole wheat bread are rich in vitamins and minerals. Supplementing with a multivitamin by increasing your intake of these foods is a good option.
In short, pregnant women must maintain a high-quality diet during pregnancy. Protein, folic acid, vitamins and minerals are essential nutrients for the body and play a vital role in the growth and development of the fetus. Therefore, pregnant women should ensure that their daily diet is rich in these elements and supplement them appropriately with the advice of their doctor.
