What are the necessary nutrients that women need to supplement before pregnancy?

It is not an easy thing for women to get pregnant. If they want to get pregnant, they need nutrition. It is generally difficult for women to get pregnant if they are malnourished. Even if they get pregnant, it is not conducive to the normal development of the fetus. Therefore, women should pay attention to the intake of nutrition before conception. Of course, the intake of nutrition should pay attention to the method and amount. Otherwise, women will only gain too much weight, and getting fatter is not conducive to conception. So what nutrients do women need to supplement before pregnancy? Let's follow the editor to find out!

Nutritional supplements needed before pregnancy

Folic acid supplementation

Folic acid supplementation should start from 3 months before pregnancy, 0.8 mg per day, and continue until 3 months after pregnancy. The folic acid preparation specially prepared for pregnant women is 0.4 mg, which was the recommended amount in the past. American doctors have confirmed through research that daily supplementation of 0.4 mg of folic acid cannot significantly reduce the incidence of fetal neural tube defects, while daily supplementation of 0.8 mg of folic acid can significantly reduce the incidence of fetal neural tube defects, and this dose is safe for pregnant women.

Iron supplements

If the hemoglobin value is lower than normal during the pre-pregnancy health check-up, it can be determined that there is mild anemia and iron supplementation is needed to raise the hemoglobin to a normal level. For example, ferrous sulfate supplementation, 100 mg per day, for 3 consecutive weeks, recheck the blood routine.

Vitamin D supplementation

Professional women work from 9 to 5 and rarely get sunlight exposure and outdoor activities. Women who are preparing to get pregnant should pay special attention to doing more outdoor activities and getting more sunlight exposure. If this is not possible, take vitamin D capsules for a few weeks. For example, take calciferol, 20 micrograms per day, for 3 weeks.

Adverse effects of pre-pregnancy malnutrition

Malnutrition not only affects women's appearance, making them look listless and dull, but most importantly, it affects their chances of pregnancy. Therefore, women who are planning to get pregnant must pay attention to their nutritional intake. Timely nutritional supplementation before pregnancy can increase the possibility of conception.

Nutritional supplements before pregnancy

1. Eat healthy green foods

Green food is rich in folic acid, vitamins and other nutrients, which are very important for women's health. Before pregnancy, women should eat more green food, such as vegetables, fruits and beans. Women can also eat more natural food, whole grains and other foods before pregnancy.

2. Take less medicine and nutritional supplements

Many women like to use drugs to regulate their bodies before pregnancy. In fact, drugs can enhance physical strength but also bring certain side effects. Women who take too much drugs may reduce the chance of pregnancy. In addition to taking drugs, some women also like to increase their nutritional intake by taking nutritional supplements. In fact, some colorants or other ingredients are added to nutritional supplements, and the nutrients in nutritional supplements are not pure. Women should eat more natural foods before pregnancy. The nutrients in these foods can fully meet the body's needs.

3. Women should have a diverse diet

In order to absorb more nutrition, women must eat a variety of foods. The nutritional content of each food is different, so women should not be picky about food before pregnancy, and must develop a habit of balanced diet. Only when the variety of food is rich enough can women get balanced and sufficient nutrition.

4. The importance of staying hydrated

Water is very important for women before pregnancy. Only by replenishing enough water can women absorb nutrients in the body and excrete toxins in the body through sweat and urine. Both sweat and urine need to be replenished with water. Of course, it is best for women to drink boiled water, because unboiled water contains bacteria, which may harm women's health.

5. The selection of ingredients is very important

Before pregnancy, women should never buy expired or poor quality food for the sake of cheapness. Food plays a vital role in the quality of women's eggs, so women must buy authentic food. Authentic food is nutritious and beneficial to women's health.

Before pregnancy, women should never skip nutrition intake for fear of gaining weight. Adequate nutrition is conducive to conception, so women who want to become pregnant should supplement their nutrition well.

Excessive weight before pregnancy can also affect pregnancy

Weight is an indicator of human nutrition. A person can adjust his or her diet according to whether his or her weight meets the ideal standard. For women, being overweight is not conducive to conception, and it is also not good for the body and the fetus after pregnancy. So, how can overweight people have a standard weight before pregnancy?

1. Eat a healthy diet

On the basis of balanced dietary nutrients, reduce the total daily calorie intake. The principle is low energy, low fat, and appropriate proportions of heat energy provided by high-quality protein (such as fish, eggs, soy products, chicken, milk, etc.) and carbohydrates, protein and fat should be 60%-65%, 15%-20%, and 25% respectively, with the focus on reducing fat (such as fatty meat, offal, egg yolks, nuts, vegetable oils, etc.).

Don't be too full at each meal, 70% to 80% is enough, don't overeat, chew slowly, extend the eating time, specially choose low-fat foods, eat with small tableware to increase satisfaction, plan each meal according to the meal plan, eat small meals frequently to complete the daily plan, reduce hunger, and weight loss is not recommended after pregnancy.

2. Increase exercise and practice

Moderate or low-intensity exercise is recommended because the body's oxygen consumption increases, and oxygen consumption is still greater than when resting several hours after exercise. It is also easier to maintain than strenuous exercise, such as brisk walking, jogging, playing badminton, playing table tennis, dancing, swimming, etc.

Twelve foods that pregnant women must eat

1. Chestnut - Eliminate fatigue. Nutrients: folic acid, protein and amino acids, fat, vitamins. Chestnut's effects: strengthen bones, eliminate fatigue, nourish the stomach and spleen, improve immunity, promote fetal development, treat sore waist and legs, chronic diarrhea and other symptoms, eliminate and ease emotions. Special note: chestnuts cannot be eaten with beef, otherwise it will cause vomiting.

2. Red dates - Enhance maternal immunity. Nutritional ingredients: Vitamin C, folic acid, vitamin A. Effects of red dates: Promote fetal brain development, enhance maternal immunity, strengthen spleen and stomach, calm nerves, replenish blood, and lower blood pressure. Special note: When eaten raw, the jujube skin is easily retained in the intestines and is not easy to be discharged, so the jujube skin should be spit out when eating jujube.

3. Radish - Healthy Little Ginseng Nutritional ingredients: sugar, vitamin C, vitamin K Effects of radish: invigorating the stomach and digestion, protecting the eyes, sterilizing, treating colds, promoting ventilation, removing fishy smell, and preventing constipation. Special reminder: Radish is a spicy food and should not be eaten raw on an empty stomach to avoid stomach cramps.

4. Lemon - Yimu fruit Nutritional ingredients: citric acid, vitamin C, multiple vitamins, multiple trace elements Lemon's effects: fetal protection, relieving high blood pressure, beauty, calcium supplementation, iron supplementation, lowering blood sugar. Special tips: Lemon tastes sour, pregnant women with liver deficiency can eat more. Citric acid has a strong bactericidal effect and is very beneficial to food hygiene.

5. Beef - the pride of meat Nutritional ingredients: high-quality protein, zinc, iron, folic acid Benefits of beef: supplement iron, beneficial to fetal intelligence development, treat chronic diarrhea and edema, enhance immunity, and supplement folic acid necessary for pregnancy. Special tips: Beef is not easy to cook well, you can put a hawthorn, a piece of orange peel or some tea leaves in the cooking to make it easier to cook.

6. Grapes: Queen of Fruits Nutritional Ingredients: Anthocyanins, sugars, resveratrol, various minerals Effects of grapes: diuresis, swelling, pregnancy protection, anti-anemia, lowering gastric acid, gallbladder, anti-virus, killing bacteria, accumulating calcium, nourishing brain nerves, detoxification, regulating emotions. Special Tips: Grapes are best eaten two days after they are picked, because freshly picked grapes will produce a lot of gas in the small intestine.

7. Yogurt - the best choice for pregnant women. Nutritional ingredients: lactic acid bacteria, protein, vitamins, minerals. Effects of yogurt: enhance immunity, eliminate constipation, promote nutrient absorption, regulate intestinal environment, stop diarrhea, substitute for milk. Special tips: do not drink too much yogurt in the early stage of drinking. The daily drinking amount should start from 200 ml, and then increase the amount after getting used to it. In principle, it is better to drink within 500 ml.

8. Millet: The first of the five grains. Nutrients: carbohydrates, crude fat, crude fiber, B vitamins, carotene. The effects of millet: maintain health, nourish yin and blood, increase appetite, prevent vomiting, prevent habitual abortion, prevent cancer and fight cancer, and lower blood lipids.

9. Walnuts - provide children with brain-boosting nutrients: (Ω-3), DHA, trace elements zinc and manganese.

10. Sea fish - a health treasure. Nutritional ingredients: DHA, multiple minerals. Effects of sea fish: a treasure for brain health, improving the body's anti-inflammatory ability, enhancing appetite, preventing premature birth, preventing and treating breast cancer, preventing neonatal asthma, and reducing the chance of underweight newborns. Special reminder: Arthritis patients should avoid eating too much sea fish. Do not eat it with persimmons, grapes, pomegranates, hawthorns, green fruits, etc. Do not eat it with onions, spinach, and bamboo shoots.

11. Sea cucumber - a tonic treasure. Nutritional ingredients: protein, fat, DHA, zinc. The effects of sea cucumber: enhance immunity, nourish the fetus and facilitate childbirth, promote fetal brain development, treat hypertension, nourish the body, fight cancer, fight bacteria, and improve hematopoietic function. Special reminder: Do not use it if you have a weak spleen, phlegm and dampness, loose stools, diarrhea, or if the disease has not been completely eliminated.

12. Wild vegetables - longevity vegetables Nutritional ingredients: protein, multiple vitamins, cellulose, minerals. Efficacy of wild vegetables: strengthening the body, antibacterial and anti-inflammatory, preventing and treating constipation, promoting diuresis and reducing swelling, lowering blood pressure, promoting fetal vision development, supplementing iron and calcium. Special tips: Amaranth, shepherd's purse, and bracken in wild vegetables: have the effect of promoting blood circulation and can easily cause miscarriage.