What should you eat before preparing for pregnancy? Key nutrients you can’t miss!
1. High-quality protein
Before preparing for pregnancy, you should pay attention to the intake of high-quality protein, including lean meat, fish, poultry, beans, nuts, etc. These foods are rich in essential amino acids, which are critical for embryonic development and maternal health.
2. Foods rich in folic acid
Folic acid is a very important nutrient before pregnancy. It helps the development of the embryonic neural tube and prevents congenital defects. Foods rich in folic acid include green leafy vegetables (such as spinach, lettuce), red meat, eggs, yeast, etc. Additionally, there is the option of taking folic acid supplements.
3. Iron-rich foods
Be sure to consume enough iron before preparing for pregnancy, because pregnant women need more hemoglobin to supply the needs of the fetus and mother during pregnancy. Beef, chicken, fish, beans, whole grains and other foods are rich in iron.
4. Supplementing vitamin D
Vitamin D is very important for pregnancy preparation and pregnancy. It helps with calcium absorption and fetal bone development. Vitamin D is mainly obtained through sunlight exposure, but you can also consume foods rich in vitamin D, such as cod liver oil, egg yolks, milk, etc.
5. Supplement iodine in an appropriate amount
Iodine is an essential element for the synthesis of thyroid hormone, which is especially important for women preparing for pregnancy and during pregnancy. Iodine needs can be met by consuming iodine-containing foods such as seafood, kelp, and seaweed.
6. Supplement essential fatty acids
Omega-3 fatty acids are important for brain and vision development in embryos and infants. Foods rich in Omega-3 fatty acids include fish (such as salmon, sardines), flax seeds, walnuts, etc.
7. Eat more fiber-rich foods
Maintain good digestive system function before preparing for pregnancy. Consuming more fiber-rich foods can help prevent constipation and digestive problems. You can choose whole grains, beans, fruits, vegetables and other foods.
In short, before preparing for pregnancy, you should pay attention to a balanced diet and eat a rich and varied food to ensure that your body gets the key nutrients it needs. In addition, reducing caffeine and alcohol intake, quitting smoking, controlling weight, and establishing healthy living habits are also important considerations before preparing for pregnancy. Remember to consult your doctor to develop a nutritional plan that suits you and supplement as needed. I wish every expectant parent who is preparing for the arrival of their baby to prepare smoothly and have a healthy pregnancy!
