Pre-pregnancy nutrition is an important aspect of the pregnancy preparation process. Factors like your weight and what you eat can have a big impact on both your health and the health of your developing fetus. Underweight women are more likely to have small kids, according to studies, while overweight women are more likely to experience problems during pregnancy, such as high blood pressure, preeclampsia, and blood clotting problems.
Most women do not eat a healthy and balanced diet before becoming pregnant, and as a result, they may not have the nutritional requirements for the demands of pregnancy. Nutrition is about the consumption of foods that provide your body with all the essential nutrients it requires to stay healthy and function properly. Proteins, healthy fats, carbs, fiber, antioxidants, vitamins, and minerals are the most important nutrients for your body.
You should eat more amino acids, fruits, vegetables, unsaturated ‘good’ fats, and avoid sugary foods/drinks and saturated ‘bad’ fats like fried foods because what you eat can affect your chances of becoming pregnant. Your pre-pregnancy diet will have a big impact on your baby’s development in the womb as well as their long-term health. If you consume a high-fat, high-sugar diet during and throughout pregnancy, your children will be more likely to develop diabetes, high blood pressure, and obesity later in life.
When you’re attempting to conceive, it’s important to eat the nutrients listed below:
Folic Acid
One of the most essential vitamins to take pre and during pregnancy is this B vitamin. Before becoming pregnant, women should take 400 micrograms (0.4 mg) of folic acid every day for at least one month, according to the CDC. Folic acid is necessary for the formation of healthy cells, but it can also help prevent birth defects such as spina bifida and anencephaly.
Folic acid can be found in a variety of foods, including green leafy vegetables, beans, citrus fruits, nuts, fortified breakfast cereals, and vitamin supplements.
Iron
Iron is important for a fetus’s proper growth, especially during the second and third trimesters. It is also necessary for the formation of hemoglobin before conception. Due to monthly menstruation and low iron diets, many women have insufficient iron stores. Building iron stores helps a mother’s body prepare for the fetus’s needs throughout pregnancy. Meats, poultry, fish, shellfish, leafy greens, legumes, and whole-grain are all good sources of iron.
Vitamin D
Vitamin D is essential for calcium regulation and the maintenance of phosphorus levels in the blood. These elements are critical for bone health. It is especially important during pregnancy because it promotes the development of your baby’s bones, teeth, kidneys, heart, and nervous system. Some women are more susceptible to vitamin D deficiency and may benefit from a vitamin D supplement before and during pregnancy.
Calcium
Building strong bones is an important part of preparing for pregnancy. If the pregnant woman’s diet lacks calcium, the fetus may suck calcium from her bones, putting her at risk for osteoporosis. Your baby needs calcium when you’re pregnant to develop strong bones and teeth, as well as a healthy heart, nerves, and muscles. Calcium is abundant in milk and other dairy products. If you’re concerned that your diet isn’t providing enough calcium, talk to your doctor about taking a calcium supplement.
Omega-3 Fatty Acids
Omega-3 fatty acids should be increased in your pre-pregnancy diet because they improve the regulation of crucial ovulation-inducing hormones and increase blood supply to the reproductive organs. Pregnant women become deficient in omega-3s because the fetus needs them for neurological and visual development. Cold-water fish including salmon, tuna, sardines, anchovies, and herring are excellent providers of EPA and DHA. Many people, especially women who are pregnant, are concerned about mercury and other toxins in fish. Purified fish oil supplements are frequently the safest source of EPA and DHA