13 foods you should eat during pregnancy
Maintaining a healthy diet is very important during pregnancy. During pregnancy, your body needs additional nutrients, vitamins and minerals. Inadequate nutrition may adversely affect the baby's development. Poor eating habits and excessive weight gain can also risk delivery of pregnancy diabetes and complications of pregnancy or childbirth. Choosing healthy and nutritious foods ensures the health of you and your baby. Here are 13 nutritious foods to eat when you are pregnant ...
1. Dairy products
During pregnancy, you need to consume extra protein and calcium to meet the needs of the growing fetus. Dairy products contain two kinds of high-quality proteins: casein and whey. Milk is the best source of dietary calcium and provides high amounts of phosphorus, various B vitamins, magnesium and zinc. Yogurt is one of the most useful foods especially for pregnant women. It contains more calcium than other dairy products. Some yoghurt varieties contain probiotic bacteria that support digestive health. Taking probiotic supplements during pregnancy can reduce your risk of complications such as preeclampsia, pregnancy diabetes, vaginal infections and allergies.
2. Legumes
This food group includes lentils, peas, beans, chickpeas, soybeans and peanuts. Legumes are excellent sources of body-based fiber, protein, iron, folate (B9) and calcium. The body needs these nutrients during pregnancy. Folate is one of the B vitamins (B9). It is especially important for the health of the mother and fetus in the first months. However, most pregnant women do not consume sufficient amounts of folate. Inadequate folate intake may cause your child to become more susceptible to infection and disease later. In addition, legumes are generally very high in fiber. Some varieties are also high in iron, magnesium and potassium.
3. Sweet potato
Sweet potatoes are rich in beta-carotene, a plant compound that is converted into vitamin A in your body. Vitamin A is essential for growth and differentiation of most cells and tissues. Pregnant women are generally recommended to increase their vitamin A intake by 10–40 percent. Therefore, beta-carotene is a very important source of vitamin A for pregnant women. Sweet potatoes are an excellent source of beta-carotene. In addition, sweet potatoes contain fiber that can increase fullness, reduce blood sugar spills and improve digestive health and mobility.
4. Salmon fish
Salmon is rich in omega-3 fats. Most people, including pregnant women, do not get enough omega-3 in their diet. However, pregnant women are generally advised to limit their intake of seafood twice a week because of mercury and other contaminants found in oily fish. Fish is also a good source of vitamin D.
5. Eggs
The egg contains a portion of almost every nutrient you need. A large egg contains 77 calories, quality protein and fat. It also contains many vitamins and minerals. Eggs are a great source of choline. Choline is essential for many processes in your body, including brain development and health. Low choline intake during pregnancy may increase the risk of neural tube defect and possibly cause impaired brain function in the infant.
6. Broccoli
Broccoli and green vegetables such as dark, cabbage and spinach contain most of the nutrients that pregnant women need. They include fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate and potassium. In addition, broccoli and green leafy vegetables are rich in antioxidants. They also contain plant compounds that benefit the immune system and digestion. Because of their high fiber content, these vegetables can also help prevent constipation, a common problem among pregnant women. Consumption of green leafy vegetables has also been associated with a reduced risk of birth weight.
7. Lean meat
Beef and chicken are good sources of protein. In addition, beef is rich in iron, choline and other B vitamins. All of these are required in higher amounts during pregnancy.
Iron is a basic mineral used by red blood cells as part of hemoglobin. It is important to deliver oxygen to all the cells in your body. Low iron levels in early and moderate pregnancy can lead to iron deficiency anemia that doubles the risk of preterm birth and miscarriage. However, eating red meat regularly can help to increase the amount of iron obtained. Eating foods rich in vitamin C, such as oranges or bell peppers, also increases the absorption of iron.
8. Fish oil
Fat is rich in EPA and DHA, the omega-3 fatty acids necessary for the baby's brain and eye development. A single portion of fish oil (one tablespoon or 15 ml) contains the required amount of omega-3 fatty acids, vitamin D and vitamin A. Fish oil is a particularly important supplement for women who do not eat seafood.
9. Fruits
The fruits are full of healthy carbohydrates, vitamin C, fiber and antioxidants. Fruits often contain a high amount of vitamin C, which helps your body absorb iron. Vitamin C is also important for skin health and immune system. Fruits include water, carbohydrates, vitamin C, fiber, vitamins, antioxidants and herbal compounds. They can help pregnant women increase their food and water intake.
10. Whole grains
Eating whole grains can help pregnant women meet particularly increased caloric requirements. Unlike refined grains, whole grains are full of fiber, vitamins and vegetable compounds. Oats and quinoa also contain significant amounts of protein during pregnancy. Whole grains are often rich in vitamin B, fiber and magnesium. They are often lacking in the nutrition of pregnant women.
11. Avocado
Avocado contains too many monounsaturated fatty acids. In addition, fiber, vitamin B (especially folate), vitamin K, potassium, copper, vitamin E and vitamin C is also high. Avocado is an excellent choice for pregnant women because of its high healthy fat, folate and potassium content. Healthy fats help the baby build skin, brain and tissue, and can help prevent folate neural tube defects.
12. Dried fruit
Dried fruits are usually high in calories, fiber and various vitamins and minerals. A piece of dried fruit is just dehydrated and contains the same amount of nutrients as fresh fruit in a much smaller form. Therefore, one serving of dried fruit can provide a large portion of the intake of many vitamins and minerals, including folate, iron and potassium. Dried fruit can be very useful for pregnant women because of the nutrient density. Be sure to limit your portions and avoid candied varieties to avoid excessive sugar intake.
13. Water
During pregnancy, the blood volume increases. Therefore, it is important to stay hydrated properly. Your fetus usually gets everything it needs, but if you don't monitor your water intake, you may be dehydrated. Symptoms of mild thirst include headache, anxiety, fatigue, bad mood, and low memory. In addition, increasing your water intake can help relieve constipation and reduce your risk of frequent urinary tract infections during pregnancy.
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