Superfood for pregnancy ? 妊娠中のスーパーフードってなんだろう？

Photo credit: https://www.health.harvard.edu/blog/10-superfoods-to-boost-a-healthy-diet-2018082914463

I had been wondering what is #superfood. So here I would like to try to figure it out for pregnant women.

During #pregnancy, you are suposed to take many nutrition, well balanced meal. As health professionals recommend you, #iron, #folic acid, and #calcium are especially important.

According on the WHO recommendation,

Daily oral iron and folic acid supplementation with 30 mg to 60 mg of elemental iron* and 400 µg (0.4 mg) folic acid** is recommended for pregnant women to prevent maternal anaemia, puerperal sepsis, low birth weight, and preterm birth.***

The equivalent of 60 mg of elemental iron is 300 mg ferrous sulfate heptahydrate, 180 mg ferrous fumarate or 500 mg of ferrous gluconate.* Folic acid should be commenced as early as possible (ideally before conception) to prevent neural tube defects.

Let’s see what superfood contains for example : quinoa, kales, wolfberries.

Quinoa: nine amino acids, minerals, folic acid

Kales: β-caroten, VitaminE, potassium, calcium

Wolfberries: Vitamin A, Vitamin C, iron, folic acid

Well, each of three contains pretty well what you need during pregnancy. So it can be convenient to take these superfoods with other nutrients !

For your information: Regarding the folic acid, as it is written above, Folic acid should be commenced as early as possible. It is recommended to take supplement as well. Avocado, broccoli, edamame contains folic acid

References

1) 日本食品標準成分表（八訂）増補2023年/ Standard Tables of Food Composition in Japan (Eighth Revision) Supplement 2023

2) Daily iron and folic acid supplementation during pregnancy(last updated 26 July 2024),

e-Library of Evidence for Nutrition Actions (eLENA) by World Health Organization