Food things you should know
Vitamin D is one of the key nutrients for women during pregnancy. However, according to surveys, nearly half of women of childbearing age in my country do not get enough vitamin D. For this reason, the National Health Administration calls for moderate sun exposure and intake of related foods, such as fish, dried mushrooms, etc., to supplement vitamin D in daily life.
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According to the results of the National Nutrition and Health Survey from 2018 to 2022 by the National Health Service, the vitamin D deficiency rate among women of childbearing age in my country is 44.6% (serum vitamin D concentration less than 20ng/mL is considered deficient). Director of the National Health Service Wu Zhaojun reminded that vitamin D is one of the important key nutrients during pregnancy and contributes to the healthy development of fetal bones and teeth. Therefore, expectant mothers who are preparing to become pregnant or are pregnant are encouraged to moderate sun exposure and In your daily diet, consume foods rich in vitamin D to promote the health of mother and baby!
Vitamin D deficiency during pregnancy affects the health of mothers and infants. Pregnant mothers are encouraged to receive appropriate sun exposure and dietary supplements.
Vitamin D is a fat-soluble vitamin, an important nutrient for maintaining normal growth and health of the human body. According to the World Health Organization (WHO), vitamin D is an important factor in human bone metabolism. The human body can obtain it from food (fish, eggs…), extra Vitamin D is synthesized by the skin in foods fortified with vitamin D or by the skin being exposed to ultraviolet rays from outdoor sunlight. The nutritional status of pregnant mothers is closely related to the healthy growth of the fetus. Lack of vitamin D during pregnancy may cause osteomalacia in adults and rickets in infants and children, and increase the risk of gestational diabetes, pre-epilepsy, low fetal weight, and premature birth. The National Health Service reminds pregnant mothers to adopt 2 tips to effectively prevent vitamin D deficiency.
1. Moderate sun exposure:It is recommended that pregnant mothers expose their face, arms and other parts to moderate sun exposure without applying sunscreen products. However, it is recommended that pregnant mothers should be exposed to the sun before 10 a.m. or after 2 p.m. every day, when the sun is sufficient but not the strongest, 3-4 times a week. Spend about 10 to 20 minutes in the sun each time so that your body can produce sufficient amounts of vitamin D.
2. Eat foods rich in vitamin D:According to the “Chinese Dietary Nutrient Reference Intake” recommendations, pregnant mothers need to consume 10 micrograms of vitamin D (equivalent to 400IU) every day. In their daily diet, they can eat fish rich in vitamin D, such as mackerel and saury. , salmon, egg yolks, sun-dried dried shiitake mushrooms and dairy products with added vitamin D to supplement. Vitamin D is a fat-soluble vitamin. Containing fat in the diet can increase the body’s absorption rate of vitamin D by 32%. It is recommended to cook food appropriately. Adding fat or stir-frying with oil can help achieve the recommended daily intake of vitamin D for pregnant mothers, and with sufficient calcium supplements, you can have healthy bones and allow the normal and healthy development of the fetal bones. .
(Image source: provided by the National Health Service)
Diversified maternal and childbirth health education resources help pregnant mothers have a healthy pregnancy
Sun exposure and diet are the only ways to supplement vitamin D. If you have insufficient intake in daily life, you can consult a nutritionist for dietary assessment if necessary to improve your personal eating habits, or supplement with a prescription for pregnant women under the guidance of a doctor. Nutritional supplements.Expectant parents who have questions about nutrition or care during pregnancy can go toNational Health Department Health 99+ Website-Mommy Pregnancy Center,orMaternity care websiteinquire about relevant information, or call the maternal care consultation hotline 0800-870-870 (hold you tight, hold you tight). Professionals will serve you. Expectant parents are welcome to take advantage of it.
Reviewing Editor: Lin Yuting
Further reading
▶What is the importance of vitamin D to health? Is additional supplementation necessary?
▶If you want to prevent osteoporosis, remember to supplement with calcium! Can you supplement calcium by eating calcium alone? It’s even more effective when paired with vitamin D!
▶Can pregnant women and children drink coffee? How much caffeine can you consume in a day? Compare the caffeine content of 8 common drinks!
2024-02-20 14:25:19
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