{
  "叶酸": {
    "category": "维生素",
    "daily_recommend_mg": 0.4,
    "foods": [
      "菠菜",
      "西兰花",
      "芦笋",
      "牛肝",
      "豆类"
    ],
    "benefit": "预防胎儿神经管畸形"
  },
  "铁": {
    "category": "矿物质",
    "daily_recommend_mg": 27,
    "foods": [
      "红肉",
      "动物肝脏",
      "菠菜",
      "黑木耳",
      "红枣"
    ],
    "benefit": "预防孕期贫血"
  },
  "钙": {
    "category": "矿物质",
    "daily_recommend_mg": 1000,
    "foods": [
      "牛奶",
      "酸奶",
      "豆腐",
      "芝麻",
      "小鱼干"
    ],
    "benefit": "促进胎儿骨骼发育"
  },
  "DHA": {
    "category": "脂肪酸",
    "daily_recommend_mg": 200,
    "foods": [
      "三文鱼",
      "鳕鱼",
      "核桃",
      "亚麻籽",
      "藻油"
    ],
    "benefit": "促进胎儿大脑发育"
  },
  "蛋白质": {
    "category": "宏量营养素",
    "daily_recommend_g": 70,
    "foods": [
      "鸡蛋",
      "鸡肉",
      "鱼肉",
      "豆腐",
      "牛奶"
    ],
    "benefit": "胎儿生长发育的基础"
  },
  "维生素C": {
    "category": "维生素",
    "daily_recommend_mg": 85,
    "foods": [
      "橙子",
      "猕猴桃",
      "草莓",
      "番茄",
      "青椒"
    ],
    "benefit": "增强免疫力，促进铁吸收"
  },
  "维生素D": {
    "category": "维生素",
    "daily_recommend_mcg": 10,
    "foods": [
      "蛋黄",
      "肝脏",
      "三文鱼",
      "蘑菇",
      "晒太阳"
    ],
    "benefit": "促进钙吸收"
  },
  "膳食纤维": {
    "category": "宏量营养素",
    "daily_recommend_g": 25,
    "foods": [
      "燕麦",
      "全麦面包",
      "红薯",
      "蔬菜",
      "水果"
    ],
    "benefit": "预防孕期便秘"
  },
  "锌": {
    "category": "矿物质",
    "daily_recommend_mg": 11,
    "foods": [
      "牡蛎",
      "瘦肉",
      "坚果",
      "全谷物",
      "豆类"
    ],
    "benefit": "促进胎儿生长发育"
  },
  "碘": {
    "category": "矿物质",
    "daily_recommend_mcg": 220,
    "foods": [
      "海带",
      "紫菜",
      "碘盐",
      "海鱼",
      "贝类"
    ],
    "benefit": "促进胎儿智力发育"
  }
}