A healthy lifestyle, eating scientifically, supplementing with necessary nutrients, and planning 3-6 months in advance is the perfect preparation to welcome your baby into life. Expectant mothers need to pay attention to what foods in their daily diet before pregnancy?

According to Associate Professor, Doctor, Doctor Nguyen Viet Nhan, Genetic Consultant – Vinmec Times City International Hospital, Pregnant women need to prepare and supplement their nutrition with the following foods, and at the same time, they should visit the hospital about the pregnancy regime to make the pregnancy process complete.

first Folic acid supplement

Folic acid supplementFolic acid supplement

Folic acid is essential for the development of the brain and spine of the fetus from the first trimester of pregnancy. So if you wait until you are pregnant to supplement this substance, it is too late.

Experts encourage women to supplement folic acid from 2 sources, 1 is food, 2 is from supplement pills, because often food will not provide enough for the needs of the mother and baby’s body during pregnancy.

Folic acid is a synthetic form of Vitamin B and Folate, found in foods such as spinach, asparagus, artichokes, avocados, pasta, lentils, orange juice, etc.

2 Iron

Iron is one of the substances that contribute to the formation of blood in the bodyIron is one of the substances that contribute to the formation of blood in the body

Iron is one of the substances that contribute to the formation of blood for the body, especially iron is very necessary for women. When pregnant women, the need for iron is extremely necessary, the recommended is 30mg / day during pregnancy and after delivery.

If pregnant women lack iron, it can easily cause anemia, increase the risk of miscarriage, obstetric complications (hemorrhage, infection, ..) and affect the development of the baby. Therefore, mothers should Supplement iron with functional foods or foods such as beef, fish, eggs, amaranth, spinach, …

Iron deficiency is very dangerous during pregnancy, making the mother prone to headaches, dizziness, poor nutrient absorption, and directly affecting the nutrition and development of the fetus.

Women who are about to become pregnant and are pregnant need to supplement 18mg of iron per day, including from foods and from iron supplements. Note that supplementing with Vitamin C will help enhance iron absorption for the body.

3 Calcium

Iron is one of the substances that contribute to the formation of blood in the bodyIron is one of the substances that contribute to the formation of blood in the body

Matter calcium It is very necessary for the development of the skeleton for the fetus during pregnancy and also for pregnant women. Pregnant women should supplement from 800mg-1000mg/day, gradually increasing in the late pregnancy to about 1500mg/day in the last 3 months and lactation period.

If calcium supplements are not enough, it is easy for pregnant women to become osteoporosis because the mother’s body is deprived of additional calcium for the baby, or the baby may be born with rickets and weak bones. Mothers can supplement calcium through foods such as milk, eggs, shrimpcrabs, fish, etc. or use supplements.

Pregnant women or not also need to supplement 1000mg Calcium per day. Calcium deficiency during pregnancy can cause high blood pressure, causing mothers to have cramps at night.

To supplement Calcium, women who are preparing for pregnancy and pregnant actively use foods such as: Soybeans, rice, almonds, broccoli … and drink more milk.

4 Omega-3 Fats

Omega-3 FatsOmega-3 Fats

This is an important nutrient for fetal brain development, especially in the last 3 months of pregnancy as well as infancy.

Women supplement with omega-3 before and during pregnancy to strengthen the mother’s body, ensure enough supply for the baby during the necessary period of pregnancy.

Foods rich in omega-3: Salmon, sardines, walnuts, soybeans, eggs, etc.

Note, you need to avoid sea fish that are often high in mercury such as swordfish, queen mackerel, ocean tuna, etc.

5 Fruits and vegetables

Fruits and vegetablesFruits and vegetables

They will be a rich source of nutrients, from fiber, vitamins, and essential minerals, important for the body of both mothers and future fathers, helping to create the most perfect “pair” of eggs and sperm, forming the best baby in terms of physical and mental health.

6 Zinc

Zinc is present in the structure of cells, it contributes to the process of boneZinc is present in the structure of cells, it contributes to the process of bone

Zinc is present in the structure of cells; it plays an important role in the formation of bones, muscles, and brains of young children, especially during pregnancy. In addition, this substance also affects the development of pregnancy and the health of pregnant women, zinc deficiency can cause miscarriage, weak fetus, poor postpartum growth, old age fetus, ..According to recommendations Then mothers should supplement 12mg / day, zinc is abundant in foods such as seafood, meat, …

7 Folic acid

Folic acid contributes to the formation and development of the fetal nervous systemFolic acid contributes to the formation and development of the fetal nervous system

Folic acid, also known as vitamin B9, is an important vitamin for humans, especially for pregnant women.. Because folic acid contributes to the formation and development of the fetal nervous system, including the brain and spinal cord.

Without enough folic acid, it can cause low birth weight, birth defects, anemia in pregnant women, and cancers such as cervical cancer, etc. Folic acid can be supplemented through foods such as animal liver, chicken, eggs, cereals, and green vegetables, fruits, or supplements, experts recommend for pregnant women is 400-800 mcg/day.

8 Iodine

Pregnant women should supplement with iodine such as sea fish, oysters, seaweed, ... or use iodized saltPregnant women should supplement with iodine such as sea fish, oysters, seaweed, … or use iodized salt

Iodine is an important micronutrient that pregnant women should pay attention to and supplement every day, it is recommended to provide from 175 to 220 mcg/day. Lack of this substance can easily lead to spontaneous abortion, premature birth, disability such as deafness, paralysis, or permanent brain damage. Pregnant women should supplement with iodine such as sea fish, shellfish, seaweed, … or use iodized salt.

9 Group of vitamins

In addition to the above substances, mothers should also supplement with the following vitamins during pregnancy, including:

Vitamin A

Vitamin A deficiency affects the development of visionVitamin A deficiency affects the development of vision

Vitamin A deficiency affects the development of vision; pregnant women need 750mcg / day. Mothers can supplement vitamin A with red or yellow foods such as green vegetables, amaranth, yellow and red vegetables (carrots, gac, pumpkin…). Excessive supplementation also affects the development of children.

Vitamin D

Pregnant women supplement 800UI/day, this is a necessary substance for calcium and phosphorus processesPregnant women supplement 800UI/day, this is a necessary substance for calcium and phosphorus processes

Pregnant mothers supplement with 800UI vitamin Dday, this is a necessary substance for the absorption of calcium and phosphorus, if vitamin D deficiency will cause rickets in the womb. Mothers can also increase vitamin D levels by sunbathing, eating vitamin D-rich substances such as fish, avocado, eggs, fresh milk, … or taking vitamin D supplements.

Vitamin B1

Vitamin B1 is essential in the metabolism of glucoseVitamin B1 is essential in the metabolism of glucose

Mothers are recommended to supplement 1.1mg daily, vitamin B1 is necessary in the process of glucose metabolism, health for both mother and fetus. Pregnant women can supplement this substance by eating foods rich in vitamin B1 such as rice, nuts, …

Vitamin B2

Vitamin B2 is involved in the formation of red blood cellsVitamin B2 is involved in the formation of red blood cells

This vitamin is involved in the formation of red blood cells, The need for vitamin B2 for pregnant women is 1.5mg/day, mothers can supplement this substance through animal meat, milk, vegetables, beans….

Vitamin C

Vitamin C is abundant in ripe fruits such as guava, oranges, lemons, tangerines, ...Vitamin C is abundant in ripe fruits such as guava, oranges, lemons, tangerines, …

This is a vitamin that has the ability to increase iron absorption, the immune system, and the body’s resistance. Pregnant women are advised to supplement with 80mg/day and lactating women 100mg/day. Vitamin C is abundant in ripe fruits such as guava, oranges, lemons, tangerines, … or synthetic pills, but those with a history of stomach disease should avoid vitamin C overdose.

Not all foods can be eaten by pregnant women, especially in the first 3 months. Let’s find out what pregnant women in the first 3 months abstain with Bach Hoa XANH.

Children are a gift from heaven, you may lack initiative or break plans during pregnancy, but if possible, prepare carefully not only mentally but also physically for a healthy and perfect pregnancy!

Source: Vinmec

GREEN Department Store