What nutrients are important for aging and fertility? How to make a scientific diet?

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Nutritional requirements of elderly childbearing

With the development of society, the phenomenon of elder childbearing is more and more common. However, the fertility of women will gradually decrease with age. Therefore, elderly expectant mothers need to pay attention to reasonable diet during pregnancy preparation to ensure that the body gets enough nutrients. The following are the essential nutrients in the elderly childbearing and suggestions on how to make a scientific diet.

protein

Protein is an important component of human tissues and cells, especially for pregnant women. Older expectant mothers should ensure adequate protein intake to support the growth and development of the fetus.

First, choose high-quality protein sources, such as lean meat, fish, poultry, beans and dairy products. Secondly, take protein every day in a decentralized way to ensure that protein is taken in at breakfast, lunch and dinner so as to better absorb and utilize it. Finally, reasonably control the intake of protein to avoid excessive intake and increase the burden on the kidneys.

folic acid

Folic acid is a water-soluble vitamin B, which is very important for the development of fetal brain and spinal cord. Early increase of folic acid intake by older expectant mothers during pregnancy preparation can reduce the risk of fetal neural tube defects.

In order to get enough folic acid, older expectant mothers should eat more foods rich in folic acid, such as green leafy vegetables, beans, nuts and fruit and vegetable juice. In addition, you can choose to take vitamin tablets or folic acid supplements during pregnancy to ensure that your intake meets your needs.

Calcium and vitamin D

Calcium is an essential nutrient for bone development of pregnant women and fetuses, and vitamin D helps to absorb and utilize calcium.

Older expectant mothers should ensure adequate intake of calcium and vitamin D. The main sources of calcium include dairy products, beans and nuts. Vitamin D mainly comes from sunlight and food, such as cod liver oil and egg yolk. If adequate sunlight or food intake cannot be guaranteed, vitamin D supplements can be considered.

Iron and vitamin C

Iron and vitamin C cooperate in pregnant women's bodies to help produce hemoglobin and increase the iron content in the blood.

Older expectant mothers should increase their intake of iron and vitamin C. Iron mainly comes from lean meat, eggs, beans and whole grains. Vitamin C is found in citrus fruits, strawberries, red peppers and vegetables. The combination of these two nutrients can improve the iron absorption rate.

Summary

Women who have given birth at an advanced age need to pay attention to reasonable diet during pregnancy preparation to ensure that their bodies get enough nutrients. Protein, folic acid, calcium, vitamin D, iron and vitamin C are essential nutrients for elderly expectant mothers.

For protein, select high-quality protein sources and reasonably control intake. For folic acid, eat foods rich in folic acid or consider supplements. For calcium and vitamin D, ensure adequate calcium intake, and give priority to vitamin D supplementation through sunlight and food. For iron and vitamin C, increase the intake of iron and vitamin C, and combine the intake of both to improve the absorption rate of iron.

The scientific diet can provide enough nutrients for the elderly women who give birth, and help increase the chances of successful pregnancy and healthy birth.