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During pregnancy, expectant mothers often encounter a plethora of information, causing confusion about what to eat and avoid. Therefore, crucial nutritional considerations during pregnancy will guide you on what to abstain from and what to supplement.
- Ensure Adequate Folic Acid Intake
Under normal circumstances, our bodies require approximately 400mg of folic acid daily. In the gestational period, providing the necessary amount of folic acid can reduce neural tube defects in the fetus by 50% - 70%. Therefore, an essential nutritional advice during pregnancy is to increase folic acid intake to around 600mg daily during the first three months of pregnancy. This can be achieved by taking supplements or, at the very least, enhancing your diet with folic acid-rich foods such as legumes, leafy greens, liver, and citrus fruits.
- Consume Plenty of Fish
DHA plays a crucial role in the brain development of the baby, contributing to better vision, memory, and language skills. To boost the health of both the mother and ensure a robust baby, it is essential to provide the necessary amount of DHA. Pregnant women should consume at least 300g of fish per week or opt for fish oil supplements if they are not fond of fish.
- Avoid Alcohol and Caffeine
Behavioral disorders, attention deficits, and hyperactivity in children can result from maternal alcohol consumption during pregnancy, including alcohol from beverages like wine, beer, and cocktails. Additionally, caffeinated beverages pose a risk of miscarriage. Therefore, a crucial nutritional consideration during pregnancy is to absolutely steer clear of these substances for the birth of a completely healthy baby.
- Prevent Iron Deficiency
During pregnancy, the body of expectant mothers needs double the amount of iron compared to normal individuals to support a 50% increase in blood volume and promote iron storage in the fetus. To enhance iron metabolism, combine iron-rich foods (beef, egg yolks, liver, etc.) with vitamin C-rich foods such as citrus fruits. This is an important nutritional advice during pregnancy.
- Combat Bacteria
Infection with bacteria such as Salmonella, Listeria, and E.Coli can lead to miscarriage or premature birth. To protect your baby from these bacteria, absolutely refrain from consuming unpasteurized milk, raw or undercooked meat, fish, and eggs. Always keep the refrigerator below 5 degrees Celsius and do not leave leftover food in the open for more than 3 hours. This is a critical nutritional consideration during pregnancy.
- Enhance Calcium Intake
Starting from the 4th month of pregnancy onwards, it's crucial to incorporate a minimum of 1,000mg of calcium daily to support the development of your baby's teeth and bones. Insufficient calcium intake may lead the fetus to draw from your own bone reserves, increasing the risk of future osteoporosis for you.
