1. Start supplementing folic acid three months before pregnancy
If you plan to have a healthy baby, you need to supplement an important nutrient - folic acid - in the first three months of pregnancy.
What are the functions of folic acid?
Folic acid is involved in the metabolism of amino acids and nucleotides in the body, and is an essential nutrient for cell proliferation, tissue growth, and body development. Lack of folic acid in pregnant women affects the proliferation and differentiation of embryonic cells, increasing the risk of neural tube defects and miscarriage. The average incidence rate of neural tube defects in China is 2.74 per 1000, and about 80000 to 100000 children with neural tube defects form every year, which is mostly caused by inadequate folate intake, especially folate metabolism disorders (for patients with folate metabolism disorders, ordinary folate cannot be absorbed but causes toxicity. It is recommended to change to active folate, which can be directly absorbed and used, and is safer)
Why start supplementing folic acid three months in advance?
Because the first four months of pregnancy are an important period for fetal neural tube differentiation and formation. But people usually find that the definite time of their pregnancy is after 5 weeks of pregnancy or later, and many people have unintended pregnancies. Research shows that women's folate deficiency can only be significantly improved after taking folic acid for 4 weeks. Therefore, women of childbearing age should start supplementing folic acid at least 3 months before pregnancy.
How much folic acid should I eat every day?
Currently, most international organizations, including the US Department of Public Health and Centers for Disease Control and Prevention, China's Dietary Guidelines (2011 edition), and Australia's National Health and Medical Research Institute, recommend daily supplementation of 400 micrograms of folic acid during pregnancy. If it is an accidental pregnancy, it should be taken from the time of discovery of pregnancy (timely supplementation is better than no supplementation).
It should be noted that it is best to choose folic acid supplements. Folic acid is a relatively special vitamin, and the absorption rate of natural folic acid in food is not as high as that of artificially synthesized folic acid.
The structure of folic acid in natural foods is complex, with a bioavailability of only about 50%, and due to sensitivity to heat, light, and acid, the loss rate during cooking and processing can be as high as 50% to 90%. Artificially synthesized folate supplements have good stability, but intake exceeding 200ug/day can cause the accumulation of unmetabolized folate in the blood, leading to potential risks. Therefore, it is recommended to supplement with active folic acid, which has good stability, high bioavailability, and no upper tolerance limit, and is safe and reliable. (Currently, there is only one type of active folic acid available for sale through formal channels in China, which is the Yiweita Active Folic Acid Nutritional Package. Pregnant mothers must purchase it from formal channels for the health of their children!)
2. Pay attention to obtaining sufficient iodine
Another nutrient you need to pay attention to is iodine, and its adequacy is related to the development of the fetus's nerves and brain (affecting intelligence). If you want your baby to be healthy and smart, don't ignore iodine.
Iodine is a very small but essential nutrient element that we need. During pregnancy, the fetus relies entirely on the thyroid hormones provided by the mother in early pregnancy to complete normal brain development. Iodine intake is essential to ensure the production of thyroid hormones and also affects the establishment of normal thyroid function, as well as the development of the brain and nerves in the baby.
How much iodine should be supplemented daily?
When you are pregnant and breastfeeding, your iodine requirement is 90-110 micrograms per day higher than the average person. To prevent birth defects caused by iodine deficiency, the "Reference Intake of Dietary Nutrients for Chinese Residents" recommends a daily intake of 150 micrograms of iodine during pregnancy and 200 micrograms per day in early pregnancy. Iodized salt is the most important and effective way to obtain iodine, and it is essential to persist in consuming iodized salt.
In addition to using iodized salt, it is best to eat seafood rich in iodine at least 1-2 times a week, such as seafood, fish, shrimp, shellfish, etc. If possible, you can also supplement some iodine supplements under the guidance of a doctor.
3. Eat foods rich in iron and zinc regularly
Women of childbearing age have a higher incidence of iron deficiency and iron deficiency anemia. In 2002, the survey on the nutrition and health status of Chinese residents showed that the incidence of anemia among women of childbearing age in China was 26.2%.
During pregnancy, the amount of hemoglobin in a woman's body increases by about 20%, and she also needs to reserve iron for the fetus to use at 1-4 months of age after birth, so the demand for iron will be higher. If iron intake is insufficient, it may lead to iron deficiency anemia, which in turn affects pregnancy and the health of both mother and child. Therefore, pregnant women should regularly consume animal based foods that are rich in iron and have high utilization rates. Those with iron deficiency or iron deficiency anemia should correct their anemia before getting pregnant.
Zinc affects the reproductive function of men and women preparing for pregnancy. It is recommended that men and women preparing for pregnancy supplement zinc appropriately to improve fertility.
Also, it can be directly supplemented with Medical Vitasoy Type I (Active Folic Acid Nutrient Pack), which contains highly efficient absorption of active folic acid, as well as vitamins B6 and B12 for active folate metabolism, and active minerals such as active iron and zinc. Prepare for pregnancy once a day, one pack per time, for more comprehensive nutrition!
4. Before pregnancy, quit drinking and maintain a healthy lifestyle
Special reminder: During the preparation period for pregnancy, it is essential to quit smoking and drinking.
In the environment of China, it is difficult to sever ties with alcohol, especially in the workplace. However, numerous scientific studies have confirmed that alcohol is highly detrimental to the health of both the mother and the fetus. Alcohol can enter the fetus through the placenta, causing problems such as intrauterine growth retardation, central nervous system underdevelopment, abnormal central nervous system development, and intellectual disability. If men frequently drink a large amount of alcohol, it can also affect the quality of sperm.