Nutrition for pregnant women in the first 3 months is very important, because this is the stage when the fetus is forming the basic functions of the body. What should pregnant women eat in the first 3 months? What to eat is good for fetal development? These are questions that most pregnant women want to learn during pregnancy, especially in the first 3 months of pregnancy. Best pregnancy foods are not only good for mothers but also provide adequate nutrients for fetal development.
1. Essential nutrients for pregnant women in the first 3 months
✅ Nutrition for pregnant women in the first 3 months is very important, because this is the stage when fetal cells are differentiating and forming the basic functions of the body. During this period, pregnant women do not need to eat too much but must ensure enough nutrients for the developing fetus. Here are some nutrients that a pregnant woman should eat, helping you answer the question of what a pregnant woman should eat in the first 3 months.
- Folic acid: Folic acid, also known as vitamin B9, is particularly important for cell growth and division, especially red blood cells. The role of folic acid in fetal development has been demonstrated by many scientific studies. Mothers elected to lack folic acid too much will have a high risk of miscarriage, premature birth, susceptibility to mental disorders, and postpartum malnutrition. Because folic acid affects children’s brain and spinal development. Therefore, pregnant women should pay attention to adequate folic acid nutritional supplements before pregnancy. The recommended daily intake of folic acid for pregnant women is 400mg.
- Iron: This is an essential nutrient for pregnant women, moreover during pregnancy, anemia is an unavoidable condition because the amount of blood nourishes not only the mother but also the fetus inside. Iron not only helps pregnant mothers get good health but also helps the fetus to develop healthy overall. Therefore, pregnant women need to supplement iron-containing foods regularly, helping to increase red blood cells and total blood volume for the body.
- Calcium: This is an important nutrient in the development of your baby’s bones. In particular, calcium deficiency not only affects fetal development but also makes the mother’s body can have osteoporosis after birth. Therefore, calcium supplements are always the advice of nutrition experts for pregnant women.
- Protein: Protein provides the necessary nutrients, helping the fetus to grow healthy, so every day the mother must ensure providing about 70g of protein for the body to have enough nutrients for the baby to develop safely.
- DHA: This is an Omega-3 that enhances brain and eye activity, accounting for 20% of brain weight and 60% of the retina. Experts recommend taking 200mg of DHA / day with foods like salmon, olive oil, or supplements.
2. 10 best pregnancy foods in the first 3 months
2.1 Best pregnancy foods in the first 3 months: Red meat
✅ Adding these red meats in the diet will help pregnant women supplement with iron and avoid anemia. In addition, beef has many proteins, B6, B12, zinc, and colin that are essential for fetal development, especially the development of the fetal brain.
2.2 Best pregnancy foods in the first 3 months: Poultry meat
✅ In chicken, duck meat also has high levels of calcium, phosphorus, iron, vitamins A, B1, B2, D, E as well as nicotic acids, much higher than other meats like beef, goat meat … This is The source of energy needed and enough for pregnant women to nourish their bodies and take care of their babies.
2.3 Best pregnancy foods in the first 3 months: Dark green vegetables
✅ Dark green leafy vegetables in general contain a lot of folic acids – this is an important nutrient for the baby’s neural tube, against defects and birth defects in children. My daily menu list is spinach, lettuce, kale, and broccoli…
2.4 Best pregnancy foods in the first 3 months: Egg
✅ Eggs are very protein-rich foods. In addition to protein, eggs contain a lot of calcium, vitamin D, Omega-3, … very good for the development of bones, sight, and brain of the fetus. This is a food that can supplement nutrients during pregnancy. However, you should only eat in moderation to reduce the amount of cholesterol in the blood.
2.5 Best pregnancy foods in the first 3 months: Salmon
✅ Salmon is one of the safe fish and very rich in nutrients for pregnant women during pregnancy, especially in the first 3 months. Salmon contains DHA, which is good for fetal brain development. The source of DHA in salmon is much higher than the source of DHA contained in nutritious milk for pregnant women, which can help improve mood and avoid stress. Besides, salmon also contains a lot of nutrients such as vitamin D, vitamin B12, vitamin B, vitamin A, vitamin B6; Micronutrients such as calcium, potassium, iron, phosphorus, zinc, copper, magnesium and amino acids such as thiamin, niacin, riboflavin, pantothenic.
2.6 Best pregnancy foods in the first 3 months: Asparagus
✅ Asparagus contains a lot of nutrients that are good for pregnant and fetus health, typically fiber, protein, vitamins K, C, A, B6, B2, B1 … Especially, asparagus contains folic acid very big.
2.7 Best pregnancy foods in the first 3 months: Nuts
✅ Almonds, pumpkin seeds, sunflower seeds, walnuts, peanuts … are good sources of iron to help prevent anemia in pregnant women. In addition, these nuts also contain lots of omega-3 fatty acids, which are good for fetal brain development in the first 3 months.
2.8 Best pregnancy foods in the first 3 months: Beans
✅ Most beans such as green beans, red beans, black beans, white beans … contain protein, fat, and minerals. It also contains calcium, iron, zinc, beta carotin, vitamins B1, B2, and B1 which are essential for mothers and fetuses. In addition, legumes also contain a large amount of vitamin K, which plays an important role in the development of the central nervous system, bone health as well as the muscular system of the fetus.
2.9 Best pregnancy foods in the first 3 months: Milk
✅ In milk and dairy products are very rich in calcium, this is an extremely important nutrient that helps the fetus’ bones, teeth and muscles grow best. Getting enough calcium also prevents the risk of osteoporosis in pregnant women during and after birth. Dairy products, yogurt, is also helpful for pregnant women. The beneficial bacteria in yogurt help pregnant women fight harmful bacteria that cause infections, help boost immunity, and absorb nutrients in the body more easily.
2.10 Best pregnancy foods in the first 3 months: Fruit rich in vitamin C
✅ Fruits like oranges, lemons, tangerines, grapefruit, plums, mangoes … contain lots of natural vitamins and minerals like vitamins A, C, thiamin, niacin, calcium, folate, phosphorus, magnesium, copper, manganese, pantothenic acid, vitamin B6, riboflavin … help strengthen blood vessels, prevent internal bleeding, and play a large role in maintaining stable blood pressure during pregnancy, preventing colds, increasing resistance for pregnant women very effective.
3. The food should be limited
Besides beneficial foods, pregnant women in the first 3 months should limit the following foods. Some types increase the risk of miscarriage in the mother while some types are not good for the health of the mother and fetus
- Pineapple: Pineapple contains bromelain, an enzyme capable of breaking down proteins. In addition, this component also has the effect of softening the cervix, causing spasms during pregnancy. Therefore, pregnant women are recommended not to use pineapple as well as pineapple products during the first 3 months of pregnancy, avoiding the risk of miscarriage.
- Green papaya: Green papaya contains enzymes that can cause uterine contractions that lead to miscarriage, so it is absolutely necessary to avoid using green papaya in the first 3 months of pregnancy.
- Pickled Vegetables: Pickled vegetables are usually made by mixing some vegetables with salt, then fermenting sour under the action of some microorganisms. During fermentation, the nitrate factor in the microorganism converts to nitrite, causing a high nitrite content. The use of foods high in nitrate can be harmful to the mother.
- Avoid eating raw seafood: Do not eat raw seafood that is not cooked, such as raw oysters, scallops, clams, sashimi, sushi … they have the risk of causing poor digestive disorders for pregnant women.
- Avoid crabs: Crabs are foods that have a high nutritional value for the average person. However, in the first trimester of pregnancy, the mother should avoid crabs and crab products as they cause uterine contractions and bleeding.
- Caffeine: Too high caffeine content in the body will affect the nervous system, sleep quality, cause anxiety, and stress in pregnant women. In addition, the fact that caffeine crosses the placenta affects fetal development, increasing the risk of miscarriage.
- Alcohol: During pregnancy, especially in the first 3 months, a mother should avoid using alcohol and other alcoholic beverages. Their use can have significant effects on the fetal nervous system as well as later development of the child.
4. Recommended for you :
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🎁 Nature Made Prenatal Multivitamin + 200 mg DHA Softgels, 110 Count to Support Baby’s Development
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✅ Nature Made Prenatal Multivitamin + DHA is suitable for women who are pregnant but do not eat enough nutrients due to morning sickness or digestive problems leading to a weak mother’s body and the fetus is not provided adequate nutrients. It provides key vitamins and minerals for daily nutritional support during pregnancy such as folic acid and iron, as well as 200 mg DHA in one convenient soft gel.† Nature Made Prenatal Multivitamin + 200 mg DHA is clinically proven to ensure absorption of key nutrients and provides a full vitamin profile including all 8 B vitamins, vitamin C, and fat-soluble vitamins (vitamins A, D, E, K).