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What nutrients should pregnant women pay attention to?
Pregnant women need to provide adequate nutrients for their baby to best support their baby's growth. So what nutrients should pregnant mothers pay attention to? Mom, watch it together!
Protein (protein)
Protein (protein) helps build and develop the baby's body, is the building material for body cells, helps regulate the body's activities, transports nutrients, provides energy, and balance water, and create antibodies to help fight disease ...
There are many in meat, fish, eggs, milk, legumes ... help develop fetal tissue cells (including brain cells), help the mother's mammary glands and uterine tissue develop throughout pregnancy, copper time to increase the mother's circulatory volume. Pregnant women need to add 10-18g of protein per day (equivalent to 50-100 grams of fish meat depending on type, 100-180 grams of tofu, or 1-2 glasses of milk per day).
Iron
Found in meat, liver, heart, kidney, green vegetables and nuts ... help increase blood volume and prevent anemia. If the pregnant woman is anemic, it will reduce the contraction force of the uterus during labor , reduce the amount of iron stored by the baby in the first 6 months of life. So pregnant women need to add at least 15 grams of iron per day.
Calcium
There are many in milk, eggs, shrimp, crabs, fish, green vegetables, beans ... helping the nervous system and normal blood clotting for the mother, forming strong bones and teeth for the baby. If the mother lacks calcium, she is susceptible to cramps, bone pain, and the baby can get rickets right in the womb.
Folic acid (vitamin B9)
Helps reduce the risk of neural tube defects in the fetus, spina bifida. This vitamin is found in dark green vegetables such as spinach, broccoli, broccoli, spinach, cereals or some nuts such as sesame, peanuts ... In addition, folic acid is also in poultry and offal. animals such as liver, heart ...
Omega-3
Omega-3 not only has many benefits for pregnant women, but also positively affects the development of the fetus. Docosahexaenoic acid (DHA), is an omega-3 fatty acid that promotes brain development in your baby. In addition, pregnant women taking omega-3 regularly will help reduce the risk of food allergies and eczema for their babies. Doctors recommend that pregnant women get at least 200mg of omega-3 per day during their pregnancy.
Vitamin D
Found in eggs, milk and sunlight. Right from the fetus, the baby needs to develop the skeletal system and form milk teeth, so in addition to supplementing with calcium-rich foods, the mother must combine sun exposure (avoid sunlight from 9am to 4pm) to increase fortified with vitamin D for optimal calcium absorption.
Vitamin C
Helps support the development of bone cartilage, muscles and blood vessels for the fetus, creating strong placenta It is also an antioxidant that helps mothers increase resistance. Vitamin C is found in green vegetables, fruits ...
Fat
Fat is a source of energy, helping to develop brain cells and nervous system of the baby; At the same time helping to absorb oil-soluble vitamins such as vitamins A, D, E. Nutrition experts recommend that pregnant women need 70-80 grams of fat / day. Fat is abundant in olive oil, butter, nuts, natural peanuts ... Limit foods containing processed saturated fat such as chips, fried meat ...
Fiber
Fiber helps the body's excretion process easier. Pregnant mothers should eat a lot of green vegetables because green vegetables provide vitamins and fiber, help reduce the risk of constipation, reduce cholesterol in the blood.
So what nutrients should pregnant women focus on? Through here, you must have answered this question, right? Wish you have a healthy pregnancy!
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