Vitamin D is one of the important key nutrients during pregnancy, which contributes to the healthy development of fetal bones and teeth, but according to the National Health Administration's 107 111 National Nutrition and Health Survey, the deficiency rate of vitamin D among women of childbearing age aged 20 49 in China is as high as 446%。Follow me to learn more about prenatal knowledge for pregnant women.
Vitamin D deficiency during pregnancy is associated with many health risks
*Osteomalacia, rickets in infants, gestational diabetes, pre-epilepsy, low fetal weight, premature birth.
According to the World Health Organization (WHO), vitamin D is an important factor in human bone metabolism.
The nutritional status of pregnant mothers is closely related to the healthy growth of the fetus. If vitamin D deficiency is seen during pregnancy (serum vitamin D concentration less than 20ng ml is considered deficient), it may cause **osteomalacia and infantile rickets, and increase the risk of gestational diabetes, pre-epilepsy, low fetal weight, premature birth, etc.
2 tips for pregnant mothers are effective in preventing vitamin D deficiency
Moderate sun exposure. It is recommended that pregnant mothers expose their faces, arms and other parts of the sun moderately, and do not apply sunscreen products, but it is recommended to spend 3-4 times a week before 10 am or after 2 pm, when the sun is full but not the most intense, for about 10 to 20 minutes each time, so that the body can produce sufficient vitamin D.
Eat foods rich in vitamin D.
According to the recommended dietary nutrient reference intake of Chinese people, pregnant mothers need to consume 10 micrograms of vitamin D per day (equivalent to 400 IU (international units)).
Dietary supplements can be supplemented by vitamin D-rich fish (e.g. mackerel, saury, salmon), egg yolks, sun-dried shiitake mushrooms, and dairy products with vitamin D.
Vitamin D is a fat-soluble vitamin, dietary oil can increase the absorption rate of vitamin D by 32% of the human body, it is recommended to add oil or stir-fry with oil in cooking food, which will help to achieve the recommended daily intake of vitamin D for pregnant mothers, and with sufficient calcium supplementation, in order to have healthy bones, and at the same time let the fetus's bones develop normally and healthily.
If you have insufficient intake in your daily life, you can consult a dietitian for dietary assessment if necessary to improve your eating habits, or supplement nutritional supplements for pregnant women under the guidance of a doctor.