Nutrients that need to be prioritized in the diet during pregnancy are essential for maternal and infant health.

Here are some key nutrients to focus on during pregnancy:

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1. Folic acid

Folic acid is a very important nutrient in early pregnancy to prevent neural tube defects in the fetus. Pregnant women are advised to supplement with 400 mcg of folic acid per day starting in the first trimester of pregnancy and continuing until the first trimester. Foods rich in folate include green leafy vegetables, legumes, nuts and fortified grains.

2. Protein

Protein is the building block of fetal tissues and organs, and women have increased protein requirements during pregnancy, especially during the second and third trimesters. It is recommended to consume 70-100 grams of protein per day, which can be obtained from foods such as lean meat, poultry, fish, tofu, etc.

3. Iron

The need for iron increases during pregnancy to support the development of the fetal blood system. It is recommended to supplement with 27 mg of iron per day to prevent anemia. Good sources of iron include lean meats, poultry, fish, green leafy vegetables, and dried fruits. At the same time, consuming foods rich in vitamin C helps in iron absorption.

4. Calcium and vitamin D

These two nutrients contribute to fetal bone growth and development. A daily intake of 1,000 mg of calcium and 10 mcg of vitamin D is recommended. Good sources of calcium include milk, yogurt, cheese, legumes, and leafy greens; Vitamin D, on the other hand, can be obtained through sun exposure and foods such as fish.

5. DHA

DHA plays an important role in the development of the fetus’s brain and retina. Pregnant women should supplement DHA in moderation to promote the development of the fetal nervous system and improve the intelligence level.

6. Iodine

Iodine is a key element of thyroid function, and iodine deficiency in pregnant women may lead to hypothyroidism and fetal development problems. Supplementation with iodized salt or other iodine-rich foods in moderation is necessary.

7. Vitamins A, C, E

Vitamin A promotes heart development, strengthens teeth and prevents congenital vision disorders. Vitamins C and E are also essential for the health of pregnant women and their fetuses.

epilogue

By ensuring the intake of these key nutrients, you can support the normal development of your fetus, reduce the risk of pregnancy complications, and prepare for a smooth delivery.

Pregnant women should follow the principle of diversity in their dietary choices and ensure that they consume various types of foods to obtain a complete range of nutrients.

At the same time, excessive supplementation of certain nutrients should be avoided to avoid negative effects on maternal and infant health.