To have a healthy baby, it is important to prepare well before pregnancy, especially in terms of diet and lifestyle habits. At the same time, making adequate preparations before pregnancy can not only give birth to a healthy and intelligent baby, but also help alleviate discomfort during pregnancy. So, what are the benefits of eating before getting pregnant?
What are the benefits of eating before getting pregnant?
1. Increase protein intake
Couples planning to conceive; Protein intake should be increased. Protein is the foundation of human life and the brain; The most basic nutrients for muscles and organs, accounting for 10% to 20% of total calories, usually require 1-1.5 grams per kilogram of body weight per day, but now it needs to be increased to 1.5-2.0 grams; Therefore, it is advisable to consume more food such as meat, eggs, milk, soy products, etc.
2. Increase calcium intake
Calcium is an important component of bone pathways and teeth, and the required amount during pregnancy is about twice that of usual. If there is insufficient calcium intake before pregnancy, pregnant women may suffer from osteoporosis and cramps due to excessive calcium loss after pregnancy, and the fetus is prone to rickets and calcium deficiency cramps. Therefore, starting to supplement calcium before pregnancy and storing calcium in the body for a longer period of time is beneficial for pregnancy. Before pregnancy, it is advisable to consume foods rich in calcium, such as fish, milk, and green vegetables.
3. Increase iron intake
Iron is an important component of hemoglobin, and its deficiency can lead to anemia. During pregnancy, the blood volume of pregnant women increases by about 30% compared to non pregnancy, which means an average increase of about 1500 milliliters of blood; In addition, fetal growth and development require about 5 milligrams of iron to be absorbed from the mother's body every day, so pregnant women who do not pay attention to iron supplementation are prone to anemia. Iron can be stored in the body for up to 4 months, and it is beneficial to start supplementing iron 3 months before pregnancy. Milk, pork, eggs, soybeans, seaweed, etc. are all rich in iron, and it is necessary to use an iron pot for cooking and stir frying.
4. Supplementing Zinc
Zinc is an essential component of enzymes in human metabolism. Lack of zinc can affect the function of the reproductive system, leading to amenorrhea in women, azoospermia and oligospermia in men, and can also affect growth and development, resulting in short stature. Therefore, before pregnancy, it is recommended to eat more foods containing zinc, such as fish, millet, Chinese cabbage, lamb, chicken, and mugwort.
5. Increase intake of vitamins
Vitamins are not only essential for human growth and development, but also necessary for maintaining normal reproductive function. If the human body lacks vitamins, the same situation can occur, such as difficulty in pregnancy and the risk of fetal defects after pregnancy, including underdeveloped bone pathways, weak immunity, anemia, edema, skin diseases, neuropathy, etc. It may also lead to miscarriage, premature birth, stillbirth, or affect uterine contractions, resulting in difficult labor. Therefore, before pregnancy, it is necessary to consciously supplement various vitamins, such as meat, milk, eggs, liver, vegetables, fruits, etc.
6. Supplementing folic acid
Insufficient folic acid can lead to fetal malformations, even molar pregnancy, neurological organ defects, etc., and can also cause giant cell anemia. Supplementing with folic acid or consuming more liver, green leafy vegetables, grains, peanuts, beans, etc. during the first half of pregnancy and early pregnancy, especially for women who have already given birth to malformed infants, can effectively prevent the occurrence of fetal malformations.
The above six are the foods that the editor wants to recommend for everyone to consume more before pregnancy. These foods are very beneficial for giving birth to babies and the mother's own body.
