A balanced diet to get enough vitamins and other nutrients are very important for pregnant women! However, some best supplements for pregnancy that are needed are not easy to get from a daily diet to sufficient intake.
Therefore, it is actually a good choice to consult the professionals to supplement the appropriate amount of nutritional and healthy foods to supplement the modern busy and often eaten food, which may lead to relatively insufficient vitamins or minerals.
The study collected and analyzed more than 2,300 pregnant women. It was found that there was a significant lack of vitamins such as folic acid, iron, calcium, and vitamin C.. And as the number of pregnant women increases, the lack of these key vitamin minerals is more serious.
If a pregnant woman has an insufficient intake of vitamin minerals such as folic acid, iron, calcium, vitamin C, etc., in addition to the possibility of premature delivery, the brain, nerves, and bones of the fetus or the physiological functions of the pregnant woman are all present. More negative impact.
Therefore, I have compiled for you today, the vitamin-mineral nutrients of the 8 health foods that are suitable and recommended for supplementation throughout pregnancy are shared and compared with you, hoping to help pregnant mothers who are about to receive a small life in pregnancy~
Best Supplements For Pregnancy
1: Folic acid (600 ~ 800 ug/day)
Folic acid, also known as vitamin B9, is one of the members of the vitamin B group.
Folic acid is an important nutrient to help fetal nerve development. It is recommended to add folic acid from the first 3 months of pregnancy.
Folic acid helps fetal nervous system development and can reduce the occurrence of neural tube defects and cleft lip.
Because neural tube defects usually occur 15-28 days after conception, it is difficult for most women to find out that they are pregnant during this period.
Therefore, it is recommended that women who plan to conceive can start folic acid supplementation before the third pregnancy.
Folic acid is commonly found in many foods e.g. green vegetables, liver, beans, and fruits. In addition to intake from natural foods, if you are busy every day, you can also directly supplement enough intake of folic acid through healthy foods.
In addition, the current types of folic acid in the world can be divided into four types of folic acid, and super active folic acid is currently a folic acid supplement, which has been widely used abroad and is a source of high-quality folic acid supplemented by scientific experimental data.
You can also choose a folic acid product with a compound, which can complement each other and be more convenient.
For folic acid, folic acid is more stable under weak acid, so choose a folic acid product with vitamin C to reduce folic acid. Decompose and destroy and lose activity.
2: Vitamin C (100 ~ 1000 mg/day)
Moderate supplementation of vitamin C can promote the resistance of pregnant women during pregnancy, and vitamin C can help the baby’s hematopoietic system, body resistance, and brain development.
Pregnant women without vitamin C are more prone to hair breakage, rough and dry skin, slow wound healing, bleeding teeth, anemia, bruises… and other symptoms.
Vitamin C is rich in various fruits and vegetables. It is recommended to supplement it through a daily diet. If you need to ingest through healthy foods, please try to choose vitamin C health foods with natural extracts as supplements.
3: Iron (15 ~ 45 mg/day)
Inadequate iron nutrition in pregnant women may adversely affect the brain and mental state of the fetus, and pregnant women will lose a lot of blood during delivery, and there will be iron secretion during breastfeeding, so iron is also indispensable for pregnant women One of the nutrients.
In addition, supplementing with sufficient iron within two months after delivery will also help prevent hair loss after delivery~
It is recommended that you can consume more iron-containing ingredients in your daily diet e.g. red meat, dark green vegetables, beans, etc. are all rich in iron. Of course, supplementing with health food is nothing more than a convenient and fast choice.
4: calcium (1000 ~ 1200 mg/day)
Calcium helps to maintain the normal development and health of the baby’s bones and teeth. It can also help the normal contraction and nerve sensitivity of the pregnant mother and baby and the baby’s muscles and heart.
It can also prevent pregnant women’s preeclampsia (most of them) Occurred after 20 weeks of pregnancy).
Since the 7th month of pregnancy, the baby’s bones and teeth are developing rapidly, and calcium supplementation is even more important at this time. Because more than 80% of the calcium required by the baby during pregnancy is obtained in the last 3 months,
Sufficient calcium supplementation for pregnant women is as important as the final sprint before the marathon.
Therefore, whether it is early or late pregnancy, adequate calcium supplementation is very important for pregnant pregnant mothers.
It is recommended to find a combination of vitamin D (promote calcium absorption) and magnesium (stable nerves to reduce cramps and discomfort during pregnancy, It is better to choose natural calcium source (eg seaweed calcium is rich in natural mineral iodine, which can help baby’s brain development).
It is not difficult to take calcium intake in daily diet. There are many natural ingredients rich in calcium, such as milk, dairy products, tofu, dark green vegetables, etc., but when considering the absorption rate and intake, it can be more accurate if it is properly passed through healthy foods Of adequate calcium intake.
*It is recommended to avoid choosing “calcium carbonate” because it is easier to flatten, which may increase the discomfort of morning sickness, and it may easily cause constipation in pregnant women.
5: Iodine (200 ug/day)
Inadequate intake of iodine during pregnancy may affect fetal brain development, resulting in neonatal growth retardation and neurodevelopment.
If the pregnant woman suffers from severe iodine deficiency during pregnancy, it may lead to fetal acromegaly and even increase infant mortality, and the pregnant woman itself may also cause hypothyroidism due to a severe lack of iodine.
Iodine is an important trace mineral that is required for daily life. It can be supplemented by natural ingredients such as kelp, algae, and shellfish.
If you choose healthy foods, you can choose a comprehensive vitamin containing iodine or supplement naturally extracted seaweed.
Calcium is also a good choice because naturally extracted seaweed calcium itself contains a certain amount of iodine~
*If the pregnant woman has thyroid disease, you must add it after discussing it with the doctor.
6: Omega-3 (DHA+EPA=300mg/day)
Fish oil or algae oil are all polyunsaturated fatty acids, which can effectively improve the body’s immunity against inflammation, and the rich DHA and EPA in fish oil or algae oil can help the development of fetal brain nerves, retinal cells, and nerve tissues. It can also reduce the chance of premature birth.
The rich DHA in fish oil or algae oil also helps pregnant women mum alleviate pregnancy and postpartum memory loss and reduce postpartum depression and other functions.
Through the daily diet, eg fish, egg yolk, etc., you can get the relevant nutrients, but it is not easy to supplement the nutrition by supplementing the fish every day, so it is recommended that pregnant women and mothers can pass fish oil (be aware of whether there is heavy metal detection), It is relatively convenient to consume healthy foods such as algae oil.
*EPA has the effect of inhibiting platelet aggregation. It is recommended to suspend supplementation about 14 days before the slowest due date.
7: Comprehensive Vitamin + Minerals
The vitamin requirements of pregnant women will increase with the increase of calories and protein, and vitamins B1~B12 and vitamin D, mineral iodine, iron, zinc, etc. are all important nutrients in pregnancy.
Now many pregnant moms always eat outside, it is inevitable that the diet and nutrition will be uneven.
Comprehensive vitamins can be supplemented through healthy foods to achieve fast and complete nutritional supplements.
Of course, it is also a good choice if it can be evenly supplemented from natural foods. A balanced diet is still recommended as the first step.
8: Probiotics
Pregnant women with poor gastrointestinal function or family allergies are recommended to add probiotics. According to the World Allergy Organization (WAO) announcement: “For pregnant women with high-risk birth allergies, it is recommended to take probiotics for prevention.”
And pregnant women taking probiotics are helpful for the prevention of neonatal eczema and pregnant women’s intestinal health.
The probiotics in health food are mainly divided into two categories:
- Adjust allergies> Choose LP bacteria (ex.LP28 strain) supplements with 2 billion content
- Intestinal adjustment> You can choose 10 billion lactic acid bacteria (A bacteria) + Bifidobacterium (B bacteria) supplements
Conclusion
After reading this article, I believe everyone can have a further concept and understanding of the nutritional and health food ingredients suitable for pregnant women to supplement during pregnancy.
I know it is not easy to remember, so I made a small picture card for everyone to quickly check it~
Pregnancy is a long process. Supplementing adequate amounts of vitamins and other nutrients can lay a good foundation for your baby’s health.
In addition, each person’s physical constitution is different. It is also recommended that you can discuss with your doctor more than during pregnancy check.
What other healthy foods are suitable for you, such as vitamins and minerals, so that you can feel more at ease for pregnant women and babies~
Finally, I also remind you that the nutritional supplements of folic acid, calcium, iron, vitamin C… and other vitamin minerals are important nutrients for pregnant women, but they must still remember that don’t take too much.