The following nutrients need to be supplemented in the diet before pregnancy:
1. Folic acid: Folic acid is an essential nutrient before pregnancy and can reduce the risk of fetal neural tube defects. You can consume folic acid through food, such as green leafy vegetables, beans, yeast, cereals, etc., or you can choose to take folic acid supplements.
2. Iron: You need to supplement enough iron before preparing for pregnancy to prevent anemia. Iron-rich foods can be consumed through food, such as lean meat, fish, beans, green leafy vegetables, etc.
3. Calcium: Sufficient calcium is needed before preparing for pregnancy to maintain bone health and provide support for fetal development. You can consume calcium-rich foods through food, such as milk, yogurt, cheese, beans, etc., or you can choose calcium supplements.
4. Protein: You need to consume enough protein before preparing for pregnancy to support the development of the embryo and the health of the mother. Protein can be obtained by consuming foods such as lean meats, fish, poultry, dairy products, legumes, and more.
5. Omega-3 fatty acids: You need to consume enough Omega-3 fatty acids before preparing for pregnancy to promote the neurological development and health of the embryo. It can be obtained by eating fish (such as salmon, sardines), flax seeds, walnuts and other foods rich in Omega-3 fatty acids.
In addition, pay attention to maintaining a balanced diet, taking in enough vitamins and minerals, and avoiding excessive intake of caffeine and alcohol. It is best to consult a doctor or nutritionist for advice and develop a diet plan that suits you based on your personal circumstances.
What nutrients should you pay attention to before preparing for pregnancy?
You should pay attention to the following nutrients before preparing for pregnancy :
1. Folic acid: Folic acid is an important nutrient for preventing fetal neural tube defects. It is recommended that women start supplementing with folic acid three months before trying to conceive, taking in 400 micrograms per day. Foods rich in folic acid include green vegetables, beans, yeast, etc.
2. Calcium and vitamin D: Calcium and vitamin D are very important for bone health. Women need to consume 1000-1300 mg of calcium every day, along with an appropriate amount of vitamin D to promote calcium absorption. Foods rich in calcium include dairy products, beans, fish, etc.
3. Protein: Protein is an essential nutrient for fetal growth and development. It is recommended to consume 60-80 grams of protein per day. Foods rich in protein include meat, fish, beans, nuts, etc.
4. Iron: Women should ensure adequate iron intake before preparing for pregnancy to prevent anemia. The recommended daily intake of iron is 18 mg. Foods rich in iron include red meat, poultry, fish, beans, green leafy vegetables, etc.
5. Omega-3 fatty acids: Omega-3 fatty acids are beneficial to embryonic development and brain function. It is recommended to consume 200-300 mg of DHA (an Omega-3 fatty acid) per day. Foods rich in Omega-3 fatty acids include fish, flax seeds, walnuts, etc.
In addition, before preparing for pregnancy, you should maintain a balanced diet, consume more fresh fruits and vegetables rich in vitamins and minerals, avoid tobacco, alcohol and caffeine, and maintain Moderate exercise and good sleep habits. It is best to consult a doctor or nutritionist before preparing for pregnancy to develop a suitable nutritional supplement plan based on your personal situation.
