Pregnancy is a very important period, especially in the first three months, the baby is forming an important organ and system, so the mother needs to consume enough nutrition to support the healthy development of the fetus.In this article, we will discuss what pregnant women who should eat three months of pregnancy should eat to ensure that the baby has enough nutrition and maintaining health.
protein
Protein is the key to fetal health.Pregnant women need to consume additional proteins every day to support the tissue growth and cell division of the fetus.The good source of protein includes lean meat, poultry, fish, beans, nuts and dairy products.Pregnant women should consume at least 60 grams of protein per day, which is equivalent to a piece of chicken or a cup of tofu.
iron
Iron is another key nutrient required by pregnant women because it helps the fetus form blood and transport oxygen.Pregnant women need to consume 30 mg of iron per day, which can be achieved through food or iron supplements.Iron -rich foods include lean meat, chicken liver, green leafy vegetables, fruits and whole grains.
Folic acid
Folic acid is a type of B vitamin, which is essential for the development of the fetus.Pregnant women should start ingesting folic acid before and early pregnancy to ensure the healthy development of the fetus.Pregnant women are recommended to take at least 400 micrograms of folic acid per day.Folic acid can be found in green leafy vegetables, beans, nuts and whole grains, or can be taken by folic acid supplements.
calcium
Calcium is another important nutrients, which is essential for the healthy development of the fetus and teeth.Pregnant women need to consume 1000 mg of calcium per day, which can be achieved through dairy products, nuts, fish and green leafy vegetables.If pregnant women cannot consume enough calcium from food, calcium supplements can be considered.
Vitamin D
Vitamin D is the key nutrients that help pregnant women absorb calcium.In addition, it also helps the healthy development of the fetus and teeth.Pregnant women should consume vitamin D of 400-1000 international units per day, and can be consumed through food or vitamin D supplements.Foods rich in vitamin D include salmon, eggs, dairy products and mushrooms.
Summarize
Pregnant women who are three months pregnant need to consume enough nutrition to support the healthy development of the fetus.These nutrients include protein, iron, folic acid, calcium and vitamin D.Pregnant women can obtain these nutrients through a balanced diet, or they can consider supplements to ensure sufficient nutritional intake.Finally, pregnant women should avoid eating raw meat, raw fish, and unsolved food to avoid infection with bacteria and viruses.
