What to eat before pregnancy
What you eat before pregnancy is critical to the future health of both mother and baby. Reasonable nutritional intake can not only increase the chance of pregnancy, but also lay a good foundation for fetal development. The following is a collection of pre-pregnancy diet topics that have been hotly discussed on the Internet in the past 10 days, combined with scientific advice to provide you with structured data reference.
1. List of essential nutrients before pregnancy
| Nutrients | function | Recommended food | recommended daily amount |
|---|---|---|---|
| folic acid | Prevent neural tube defects | Spinach, broccoli, avocado | 400-800μg |
| Iron | Prevent anemia | Red meat, animal liver, black fungus | 20mg |
| Calcium | Promote bone development | milk, cheese, sesame seeds | 1000mg |
| DHA | Promote brain development | Deep sea fish, algae, walnuts | 200-300mg |
| Vitamin D | Promote calcium absorption | Egg yolks, mushrooms, fortified foods | 10μg |
2. Top 5 most recently discussed ingredients
| Ranking | Ingredients | Reasons for hot discussion | Things to note |
|---|---|---|---|
| 1 | Quinoa | Full protein, high fiber | Need to soak for 2 hours in advance |
| 2 | kale | Folic acid content champion | It is recommended to blanch water to remove oxalic acid |
| 3 | brazil nuts | High content of selenium | No more than 3 pills per day |
| 4 | fermented food | Improve intestinal flora | Choose low-salt varieties |
| 5 | pomegranate | antioxidant star | Sugar content is high and needs to be moderated |
3. Diet plan for 3 months before pregnancy
| time period | breakfast | Extra meal | lunch | dinner |
|---|---|---|---|---|
| 1st month | Whole wheat bread + eggs + milk | Walnuts + blueberries | Brown rice + steamed fish + broccoli | Millet porridge + beef fried bell pepper |
| month 2 | Oatmeal + chia seeds + yogurt | Banana+Almond | Quinoa rice + chicken breast + spinach | Sweet Potato + Tofu and Green Vegetable Soup |
| 3rd month | Vegetable Salad + Boiled Egg | Apple + Peanut Butter | Soba noodles + shrimp + asparagus | Corn + Mushroom Chicken Soup |
4. List of foods to avoid
According to new research, the following foods may affect conception or early embryonic development:
| Category | specific food | Potential risks |
|---|---|---|
| High Mercury Fish | Tuna, swordfish | nervous system damage |
| processed food | sausage, bacon | Additives affect hormones |
| Caffeinated | Strong tea, energy drinks | Reduce iron absorption rate |
| raw food | Sashimi, soft-boiled eggs | Bacterial infection risk |
5. Latest suggestions from experts
1. It is recommended to start adjusting the diet structure 3-6 months in advance to allow the body enough time to store nutrients.
2. The latest research has found that it is equally important for men to supplement zinc and vitamin C before pregnancy, which can improve sperm quality.
3. The diet should be diverse and include at least 25 different ingredients every week to ensure comprehensive nutrition.
4. The main cooking methods are steaming, boiling and stewing to reduce harmful substances produced by high-temperature frying.
Scientifically planning your pre-pregnancy diet can not only improve the quality of pregnancy, but also create the best development environment for your baby. It is recommended that couples preparing for pregnancy keep food records, conduct regular nutritional assessments, and supplement nutrient preparations under the guidance of a doctor when necessary.
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