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How much DHA is enough for pregnancy?

发布时间:2019-11-21点击量:

According to the Chinese Nutrition Society, pregnant women should take 200 mg DHA every day.

Do you have the impulse to buy DHA preparation right now? Don't worry. DHA is actually found in many foods. You don't have to buy extra supplements. In addition, to supplement DHA, I suggest that you should give priority to dietary supplement.

What food do you eat, DHA is the best supplement?

On the whole, the DHA content of fish, shrimp and shellfish is relatively high, such as salmon, Pseudosciaena crocea, tuna, sardines, saury, hairtail, shrimp, scallop, oyster and so on.

However, we must pay attention to the heavy metal pollution in fish selection, especially mercury, which may affect the normal development of the baby, and even lead to serious problems such as fetal malformation. Therefore, sharks, swordfish and tilapia with high mercury content should be avoided as much as possible.

Among the recommended fish, we mentioned light tuna. Some mothers may ask, can we eat the tuna cans that are common in supermarkets? You need to look carefully at what kind of tuna you are buying. Generally speaking, the mercury content of light tuna is low, while that of white tuna and long fin tuna is high. If you want to eat them, you can't eat them more than once a week.

In addition to fish, shrimp and shellfish, kelp and laver are also rich in DHA. Mothers to be can also increase the proportion of these foods in their daily diet.

In addition, walnut, almond, peanut, sunflower seed, sesame and other dried fruits contain α - linolenic acid, which can generate some DHA after metabolism in human body, but the conversion rate is relatively low. However, the dried fruit also contains other beneficial substances, which are beneficial for the health of the mother and the baby.

3 is it enough to eat these foods rich in DHA?

As we said before, the recommended daily intake of DHA for mothers to be is 200mg. What is the concept? If you eat fish 2-3 times a week, at least one of which is a high-fat fish, and then eat some kelp, seaweed and dried fruit properly, there is no need to add DHA.

At this point, we should especially remind expectant mothers that the DHA that the human body can absorb and use is limited, not more beneficial. After all, DHA is a kind of fat. If you eat too much, the part that exceeds your needs will either be consumed like other fats or become the fat that will stay in your waist after childbirth.
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