During pregnancy, it is very important to maintain a healthy diet and eat nutritious food. Pregnant women should be conscious of the food choices that they are making during this period as it impacts the baby’s health as well. There are many foods to avoid during pregnancy, in the same way, there are plenty of choices of food for consumption during pregnancy.
In this article, I have listed the most nutritious and valued foods to consume during pregnancy.
Eggs provide essential vitamins, protein, choline and amino acids which are needed by both the mother and the baby. Lower intake of choline can risk fetal brain development and increases the risk of neural tube defects. The only point to be noted is that eggs should be cooked properly as eating raw eggs can cause many issues and risks during pregnancy.
Dark Leafy Greens
Dark leafy greens like broccoli, spinach, kale, swiss chard, and other leafy greens are loaded with Vitamins A, C, and K, and folic acid. These foods improve the immune system of which is extremely important during pregnancy as you cannot take many medicines in case of sickness. Besides this, it helps in digestion and constipation (which is a major issue for many women during pregnancy).
Dairy products are a great source of Vitamin D, protein, calcium, phosphorus, and many more minerals and nutrients. All these essential nutrients in dairy products help in improving and developing baby’s teeth, bone, muscle, heart, and nerves. Dairy products also strengthen the muscles and nerves of the mother to be, which is very important during pregnancy. Do consider adding pasteurized milk, yogurt, cheese, etc. in your diet.
Legumes are excellent plant-based sources of fiber, protein, folate, calcium, and iron. They are rich in folate which reduces the risk of birth defects. Lentils, peas, beans, chickpeas, soybeans, and peanuts all fall under legumes. Consuming legumes will lower the risk of neural tube defects.
Berries contain Vitamin C, beta carotene, potassium, folic acid and antioxidants which help in building a baby’s immune system as well as healthy skin cells. Also, antioxidants help prevents birth defects.
Avocados are rich in Omega acids, folates, fiber and potassium. It improves fetal health, relieves nausea and leg cramp. Avocados not only helps mom to be but also helps in fetal brain growth.
Lean meat is rich in protein. Additionally, pork and beef are rich in iron, colin and other Vitamin Bs which are essential during pregnancy. Daily iron needs double during pregnancy and consuming meat can help fulfill this requirement. It helps in developing baby’s red blood cell supply, and also strengthens nerve connections which help in developing baby’s brain.
During pregnancy, it is important to stay hydrated than ever. Water is beneficial for both the baby and the mom to be. Water helps in building new cells, delivering nutrients, flushing toxins, helps fight constipation. Staying dehydrated can also cause early labor which is not good.
Whole grain foods are rich in folic acid, fiber, vitamins, magnesium plant compounds, and iron. All of these are much needed during pregnancy. It helps to soothe the digestion and helps in avoiding constipation or even for dealing with constipation. Some whole grains like oats and quinoa contain protein as well.
Dried fruits are rich in many vitamins and minerals, including folate, iron, and potassium. They help in strengthening the muscles of the uterus which helps in smooth delivery as well as reduces post-delivery bleeding. The only point to be noted while consuming dried fruits is the quantity, as dried fruits have a high amount of natural sugar.
All of the above-mentioned lists of foods should be consumed during pregnancy. It will not only help mom to be but will also help in the baby’s development.
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