What nutrients should pregnant women supplement during pregnancy? 9 essential nutrients during pregnancy

For expectant mothers who have endured morning sickness in the early stages of pregnancy, the "lunch box" brought by the baby in the belly is gradually not enough to support the growth needs, and the baby must obtain nutrition from the mother. At this time, how to eat healthily becomes more important!

9 essential nutrients for pregnancy diet

In fact, as long as mothers grasp the general principle of "balanced diet" and strengthen the necessary nutrients, they can increase their daily calorie needs by 17-20% (about 200-300 calories). They don't need to overeat or strictly avoid certain foods. They can easily provide good nutrition for their babies without causing a burden on the mother. They also don't have to worry about losing weight after giving birth! The following are 9 nutrients that must be consumed during pregnancy. Mothers should remember to supplement them in moderation:

Element No. 1: Folic acid - an essential vitamin for the central nervous system

Folic acid is a necessary source for the growth of the baby's central nervous system, so pregnant women need about 1 times more folic acid than the average person (about 400-800 mg). Women who are planning to get pregnant can start supplementing 3 months before pregnancy, and the early pregnancy (1-3 months) is the golden period for supplementation.

Common foods rich in folic acid:

Dark green and dark yellow vegetables: broccoli, asparagus, spinach, asparagus, lettuce, carrots, etc.

Fruits: bananas, kiwis, grapefruits, oranges, etc.

Whole grains: brown rice, wheat germ

Meat and eggs: beef, chicken, lamb, eggs, etc.

Element No. 2: Fat-brain and nervous system development element

Several special fatty acids help strengthen and regenerate the fetal brain, nervous system and tissues. Therefore, pregnant mothers should consume a moderate amount of cooking oil, about 25 grams per day, combined with protein oils, to provide the physical source needed to maintain the body.

Common foods rich in high-quality fats: deep-sea fish (DHA), drupes, avocados, and oils extracted from pure seeds

Element 3: Protein - essential for tissue growth

After the second and third trimesters of pregnancy, the baby's organs are developing rapidly. Sufficient protein intake is helpful for the baby's development. Although most amino acids can be synthesized by the human body, some need to be obtained from food to avoid abnormal function of body tissues. These amino acids are "essential amino acids." It is recommended that pregnant mothers consume 60-70 grams of protein per day.

Common foods rich in protein: beans, fish, meat, eggs and milk are all sources of high-quality protein.

【Precautions for pregnant women to eat fish】

Eat less large deep-sea fish: The U.S. Food and Drug Administration and the Environmental Protection Agency both recommend that pregnant women avoid or reduce the consumption of large deep-sea fish, such as sharks, swordfish, tuna, horsehead fish, etc., to avoid absorbing excessive mercury.

Fish with relatively low mercury content: salmon, saury, cod, and shrimp, etc. It is recommended to eat two meals a week (about 340 grams). In addition, many fish contain Omega-3, and more supplementation can also help the baby's brain development.

Element 4: Carbohydrates - the source of human vitality

Carbohydrates are the main source of human activity, and different types of carbohydrates have different functions. For pregnant mothers, "complex sugars" are more nutritious, mainly because compared with "monosaccharides", their molecules are larger and can stay in the digestive tract for a longer time, and enter the blood vessels more slowly, so they will not cause the mother's blood sugar to rise all at once. It is recommended that mothers take up to 250 grams a day.

Common foods rich in carbohydrates: rice, bread, beans, cereals and other starches. Seeds and fruits are also quite rich in carbohydrates.

Element 5: Iron - Very important for tissue growth

Generally, adults need 10-15mg of iron per day. However, during pregnancy, the fetus needs a lot of red blood cells to maintain the entire operation, so the amount required by pregnant mothers will increase to about 30mg. However, since some mothers may experience morning sickness and constipation when taking iron supplements in the early stages of pregnancy, it is recommended to consult a doctor before taking it.

Common foods rich in iron: red meat such as beef, liver, oysters, beans, cherries, etc.

Element 6: Iodine - Keep hydrated

Moderate salt intake by pregnant mothers can help the mother retain water and avoid thyroid disease caused by dehydration.

Common foods rich in iodine: kelp, commercial salt, seaweed, laver, kombu, tomatoes, oysters, etc.

Element 7: Calcium - required for bone growth

During pregnancy, the body needs to provide not only the basic needs of maternal bone health, but also the needs of fetal bone growth, so the amount of calcium intake during pregnancy should reach 1500-2000 mg. According to medical evidence, adequate calcium intake can also help reduce preeclampsia, high blood pressure and some cramps.

Common foods rich in calcium: milk, yogurt, dried fish, nuts, etc.

Element 8: Vitamins - Moderate intake is most important

All kinds of vitamins are necessary elements to maintain human health. For example, lack of vitamin A may cause weakened resistance, dry eyes, night blindness; lack of vitamin C can easily cause sepsis, bleeding gums, etc. However, for pregnant mothers, excessive intake is harmful and useless, hindering the absorption of other nutrients, affecting fetal growth, and causing harm to maternal health.

Common foods rich in vitamin A: yellow-green vegetables, carrots, etc.

Common foods rich in vitamin C: It helps iron absorption and is commonly found in fruits

Common foods rich in vitamin D: eggs, milk, moderate sun exposure is also good for health

Common foods rich in vitamin E: whole grains, dark leafy vegetables, etc.

Common foods rich in vitamin B1: most vegetables, brown rice, germ rice, sesame, soybeans, etc.

Common foods rich in vitamin B2: mushrooms, fungus, peanuts, green vegetables, etc.

Common foods rich in vitamin B6: yeast powder, whole grains, meat, vegetables

Common foods rich in vitamin B12: Animal foods have higher content, while plant foods are more abundant in seaweed and seaweed.

Element 9: Cellulose - Improves bowel movement

Because the gastrointestinal motility of pregnant mothers slows down and the fetus will press on the original gastrointestinal space, pregnant women supplementing with sufficient fiber can improve bowel problems and reduce the trouble of constipation.

Common foods rich in fiber: Cereals, oats, vegetables, fruits, etc. containing soluble fiber