Important nutritional requirements for pregnant women over 35 years old

When women are over 35 years old, pregnancy preparation may become more challenging for them. Therefore, for women in this age group, it is particularly important to maintain good health and obtain adequate nutrition. The following are the important nutritional requirements that women over 35 need to pay attention to when preparing for pregnancy.

1. Folic acid

Folic acid is one of the important nutrients during pregnancy preparation. It helps to prevent the occurrence of fetal neural tube defects, such as spina bifida. Women over 35 years of age may face a higher risk of fetal development as they grow older. Therefore, folic acid supplementation is critical.

According to the doctor's recommendation, women over 35 years old should take 400-800 micrograms of folic acid every day when preparing for pregnancy. Folic acid is mainly found in green leafy vegetables, beans, nuts and whole grains. In addition, it is also a more convenient way to supplement maternal multivitamins, which usually contain an appropriate amount of folic acid.

2. Calcium and vitamin D

During pregnancy preparation, calcium and vitamin D are essential for women's bone health and fetal development. The maintenance of bone mass and bone density can reduce the risk of osteoporosis in the future. At the same time, proper intake of calcium and vitamin D will help the normal development of the fetus' bones and teeth.

Women over 35 years of age should take 1200-1500 mg of calcium and 600-800 IU of vitamin D every day. Compared with taking directly from food, some women may need supplements to meet the needs of these nutrients.

3. Iron

During pregnancy preparation, iron is another essential nutrient. Iron is an important component of hemoglobin, which helps to transport oxygen in the body. Iron deficiency may lead to anemia, which may affect the health of mother and fetus.

Women over 35 years of age are recommended to take 18 mg of iron every day. Animal foods such as meat, eggs and fish can provide hemoglobin iron that is easily absorbed. In addition, some plant foods such as beans, whole grains and dark green leafy vegetables are also rich in iron. For some women, iron supplements may be necessary.

4. omega-3 fatty acids

Omega-3 fatty acids are essential for the health of women during pregnancy and the development of the fetus. They play an important role in the normal development of the brain, eyes and nervous system. In addition, some studies also show that omega-3 fatty acids can also improve women's fertility.

Women over 35 years of age should take at least 250 mg EPA and DHA, two common omega-3 fatty acids, every day during pregnancy preparation. Fish such as salmon and sardines are good sources of omega-3, but pregnant women should avoid high mercury fish species. In addition, flaxseed, walnut and red bean also contain omega-3 fatty acids.

Summary:

The important nutritional needs of women over 35 years of age when preparing for pregnancy include folic acid, calcium, vitamin D, iron and omega-3 fatty acids. Proper intake of these nutrients can help women maintain good health and improve the chances of successful pregnancy preparation. Ensuring adequate intake of folic acid, calcium and vitamin D, iron and Omega-3 fatty acids are important matters that women over 35 years old should keep in mind when preparing for pregnancy.