The pregnancy preparation stage is an important stage in preparing for the arrival of the baby. In order to ensure the normal development of the embryo and the health of the mother, it is very necessary to eat more specific vitamins. The following are several important vitamins that you should eat during pregnancy preparation:
1. Folic acid: Folic acid is one of the most important vitamins during pregnancy preparation. It can help prevent the occurrence of neural tube defects in the fetus, such as spina bifida. Women preparing for pregnancy should start taking folic acid supplements before conception. It is recommended to consume 400-800 micrograms of folic acid every day. Foods rich in folate include green leafy vegetables (such as spinach, kale, etc.), beans, yeast, nuts, etc.
2. Vitamin D: Vitamin D is very important for the development of the embryo’s bones and immune system. In addition, vitamin D helps regulate blood sugar and blood pressure levels in pregnant women, reducing their risk of gestational diabetes and gestational hypertension. During pregnancy preparation, it is recommended to consume 600-800 international units of vitamin D daily. Foods rich in vitamin D include cod liver oil, mushrooms, egg yolks, etc.
3. Calcium: During preparation for pregnancy, pregnant women need more calcium to support the development of the embryo and placenta, as well as maintain maternal bone health. The recommended daily intake of calcium is 1000-1300 mg. Foods rich in calcium include dairy products (such as milk, yogurt, cheese, etc.), beans, nuts, etc.
4. Iron: During preparation for pregnancy, pregnant women need to increase their iron intake to meet the iron needs of the fetus and placenta. Iron is very important for fetal hemoglobin synthesis and maternal blood circulation. The recommended daily intake of iron is 30 mg. Foods rich in iron include red meat, poultry, fish, beans, green leafy vegetables, etc.
5. Vitamin C: Vitamin C can enhance the function of the immune system, help the body absorb iron, and promote the synthesis of collagen. During pregnancy preparations, it is recommended to consume 85 mg of vitamin C per day. Foods rich in vitamin C include citrus fruits (such as oranges, lemons, grapefruits, etc.), strawberries, broccoli, tomatoes, etc.
In addition to the vitamins mentioned above, you also need a balanced diet during pregnancy preparation, adequate intake of protein, fat and carbohydrates, as well as other trace elements such as zinc, selenium, etc. In addition, maintaining a moderate amount of exercise, quitting smoking and drinking, and avoiding excessive stress are also important precautions during pregnancy preparation.
In short, eating more foods rich in folic acid, vitamin D, calcium, iron and vitamin C during pregnancy can help promote embryonic development and maternal health. Remember to consult your doctor or professional nutritionist to ensure your dietary intake meets your individual needs.
