The pregnancy preparation period is a critical stage in preparing for the arrival of new life. Correct nutritional intake plays an important role in conception and embryonic development. During the process of pregnancy preparation, the intake of golden nutrients is particularly critical. They can improve fertility, maintain physical health, and lay a good foundation for the healthy development of the baby. Below, we will focus on the importance of golden nutrients for pregnancy and the recommended nutritional supplement program.
1. Folic acid: Folic acid is one of the most important nutrients during pregnancy preparation. It can reduce the risk of neural tube defects in the fetus, such as spina bifida. The recommended daily intake of folic acid is 400-800 micrograms, which can be obtained through diet or oral supplements.
2. Calcium: During pregnancy preparation, appropriate calcium intake is crucial for the baby\’s skeletal development. It is recommended to consume 1,000-1,300 mg of calcium per day, which can be obtained through the intake of foods such as dairy products, beans, nuts, and green leafy vegetables.
3. Iron: During pregnancy, the female body needs more iron to meet the needs of pregnancy, because blood volume increases during pregnancy. Iron deficiency can lead to anemia and complications during pregnancy. The recommended daily intake of iron is 15-18 mg, which can be obtained through foods such as red meat, poultry, fish, beans and grains.
4. Protein: Protein is an essential nutrient during pregnancy preparation. It is necessary for the growth and development of the fetus. It is recommended to consume 50-75 grams of protein per day, which can be obtained through the intake of foods such as chicken, fish, beans, nuts and dairy products.
5. Vitamin D (vitamin D): Vitamin D is very important for the development of bones and immune system during pregnancy preparation. The recommended daily intake of vitamin D is 10-20 micrograms, which can be obtained through exposure to sunlight and the consumption of foods such as fish, eggs, and dairy products.
6. Iodine (iodine): Iodine is an essential nutrient for the development of the baby\’s brain and nervous system. It is recommended to consume 220-250 micrograms of iodine per day, which can be obtained through the intake of foods such as seafood, milk and iodized salt.
7. Omega-3 fatty acids: Omega-3 fatty acids are very important for the neurological development of embryos and infants. It is recommended to consume 200-300 mg of DHA (an Omega-3 fatty acid) per day, which can be obtained through foods such as fish, flax seeds and walnuts.
When supplementing nutrients, it is recommended to consult a doctor or professional nutritionist for advice. Different people have different physical conditions and needs, and personalized nutrition plans can better meet each person\’s needs.
In addition, in addition to supplementing the above golden nutrients, you should also maintain a balanced diet and consume enough vegetables, fruits, whole grains and healthy fats, avoid excessive intake of caffeine and alcohol and other substances that are harmful to conception and embryonic development.
In short, the intake of golden nutrients during pregnancy preparation is crucial for conception and embryonic development. Reasonable supplementation of nutrients such as folic acid, calcium, iron, protein, vitamin D, iodine and Omega-3 fatty acids can improve fertility and promote the healthy development of your baby. Remember to seek professional advice and maintain a balanced diet to be fully prepared for pregnancy.
