Patient's question:
Hello: I am quite thin and easily tired. Could you please tell me what nutrients I should supplement before pregnancy and what foods I should eat more of?Doctor's answer:
1. Supplement high-quality protein. High-quality protein refers to easily digestible protein, such as chicken, duck, fish, shrimp, lean meat, eel, eggs, tofu, soy products, and bird's nest. Supplementing with sufficient high-quality protein and amino acids is beneficial for the coordination of endocrine functions and the maintenance of sexual function, while also promoting brain development and improving physical fitness, which is highly beneficial for babies.2. Supplement vitamins and trace elements. Vitamins promote cell formation, enhance the immune system, and are highly beneficial for the formation of a healthy embryo. These vitamins are widely found in green leafy vegetables, fresh fruits, animal livers and kidneys, sesame seeds, peanuts, and eggs. Therefore, before pregnancy, women should consume more fresh, unpolluted vegetables and fruits, wild vegetables, and other nutritious foods. Trace elements such as calcium, iron, phosphorus, zinc, iodine, and selenium are also important components for the body. For example, calcium and phosphorus are directly related to the formation and development of fetal bones and teeth; iron is related to hematopoietic function; and zinc and iodine are directly related to fetal intellectual development and the prevention of malformations. These trace elements can be obtained by consuming a variety of green leafy vegetables and animal and plant foods. If the body lacks iron, one can eat beef, animal livers, green vegetables, raisins, etc.; if the body lacks calcium, one can eat shrimp skin, dairy products, and soy products, etc.
3. Supplement folic acid. Women should pay attention to supplementing folic acid three months before pregnancy. The fetus has a high demand for folic acid, which has the function of preventing anemia. Adequate supplementation of folic acid can reduce the incidence of neural tube defects and is also beneficial for improving fetal intelligence, making newborns healthier, smarter, and more agile. Many foods are rich in folic acid, such as dark green leafy vegetables (e.g., spinach and kale), citrus fruits, nuts, beans, fortified nutrition bread, and grains. Alternatively, one can take 400 micrograms of folic acid supplements daily.