13 foods to be consumed during pregnancy
Healthy eating during pregnancy is very important. During this time your body needs additional nutrients. You need to eat 300-500 calories per day. If you don't pay attention to your diet, you may adversely affect your baby's development. It also increases the risks of complications from malnutrition, excess weight gain, diabetes during pregnancy or childbirth. Healthy eating helps you and your baby to be healthy and helps to lose weight after birth.
1. Dairy Products
During pregnancy, you should take extra milk products. The protein you get from dairy products meets the calcium your baby needs to grow. Milk is a good source of calcium in terms of calcium, and also contains high amounts of phosphorus, vitamin B, magnesium and zinc. Probiotics in dairy products relax the digestive system. Probiotics reduce the risk of gestational diabetes, vaginal infections and allergies during pregnancy.
2. Legumes
Lentils, peas, beans, chickpeas, soy and peanuts. Legumes are excellent sources of vegetable origin fiber. They also contain protein, iron, folic acid (B9) and calcium needed during pregnancy. Folic acid is very important for the health of mother and baby, especially in the first trimester of pregnancy. Pregnant women cannot produce folic acid. Folic acid deficiency causes infants to develop poorly and children are susceptible to infections. Legumes contain high amounts of folate. One cup
lentils, chickpeas or beans contain 56-90 percent of the daily requirement of folate.
3. Sweet Potatoes
Sweet potato, beta-carotene, is converted to vitamin A in the body. In addition to growth, Vitamin A is very important for the differentiation of cells and tissues. It is very important for healthy fetal development. Pregnant women generally need to increase their intake of vitamin A by 10-40 percent. However, since the excess vitamin A produces toxicity, it is not recommended to take it from animal origin foods. Therefore, beta-carotene is a very important source of vitamin A for pregnant women.
4. Salmon
Salmon is very rich in essential omega-3 fatty acids. Many people, including pregnant women, do not get enough omega 3 in their diet. Omega-3 fatty acids are particularly important during pregnancy. These help the formation of the brain's brain and eyes. Pregnant women are generally advised to eat salmon twice a week. Because there is mercury in fish. Salmon is also rich in vitamin D. Vitamin D is essential for a process in the body, including bone health and immune function.
5. Eggs
Eggs are the ultimate health food because it contains a bit of almost every nutrient you need. One big egg has 77 calories. Contains high quality protein & fat It also contains many vitamins and minerals. Egg is a great source of choline. Choline is very important for brain development and health. Low choline intake during pregnancy increases the risk of neural tube defects (formation of the baby's spine) and affects brain function. An egg meets 25 percent of the daily choline requirement of pregnant women.
6. Broccoli and green leafy vegetables
Dark green vegetables, such as broccoli and cabbage and spinach, contain most of the nutrients that pregnant women need. This fiber contains vitamin C, vitamin K, vitamin A, calcium, iron, folate and potassium. In addition, broccoli and green leafy greens are rich in antioxidants. Very useful for immune and digestive system. Since these vegetables contain fiber, they prevent constipation. Constipation is a major problem for pregnant women. Also consuming green leafy vegetables reduces the risk of low-weight birth.
7. Meat
Beef and chicken are excellent sources of quality protein. It is also rich in beef, iron, choline and other B vitamins. This food is needed in pregnancy. Iron is a basic mineral used by red blood cells as part of hemoglobin. This is important for supplying oxygen to all cells in the body. As the need for blood increases during pregnancy, more iron is needed. It is especially important in the first trimester of pregnancy. Low iron levels in preterm and middle pregnancy cause premature birth and low-weight birth risk. When meat is eaten with foods rich in vitamin C (such as oranges or bell peppers), iron absorption is further increased.
8. Fish Oil
Fish oil is usually made of cod fish from fatty fish liver. Fat is rich in omega-3 fatty acids that are essential for fetal brain and eye development. Vitamin D in fish oil is also very high, which many people do not get enough. It can be extremely useful for those who do not eat regular seafood or take omega-3 or vitamin D supplements. Low vitamin D intake increases the risk of preeclampsia (pregnancy poisoning). Consumption of cod liver oil in early pregnancy decreases the risk of high birth weight and then disease in the baby's life. A single serving (one tablespoon) of fish liver oil is more than adequate for the recommended daily intake of omega-3, vitamin D, and vitamin A.
9. Strawberry
Strawberries contain water, healthy carbohydrates, vitamin C, fiber compounds. Often the body contains high amounts of vitamin C, which is needed for the absorption of iron. Vitamin C is also important for skin health and immune function.
10. All cereals
Whole grains are an excellent food to meet the growing calorie requirement, especially during the second and third periods of pregnancy. Unlike refined grains, whole grains contain fiber, vitamins and vegetable compounds. Oats and quinoa also contain sufficient amounts of protein, which is important during pregnancy. In addition, whole grains are rich in B-vitamins, fiber and magnesium. All of these are vitamins and minerals that pregnant women often lack.
11. Avocado
Avocado is the fruit that contains the most monounsaturated fatty acids. Avacado, high fiber content, B vitamins (especially folate), vitamin K, potassium, copper, vitamin E and vitamin C are available. Healthy fats, high folate and potassium content make avocado an excellent choice for pregnant women. While potassium relieves leg cramps, keep in mind that it contains more potassium than bananas.
12. Dried Fruit
Dried fruits are high in calories, fiber and various vitamins and minerals. The dried fruit contains the same nutrients as the fresh one, but not the only juice. Therefore, a dried portion of fruit contains many vitamins and minerals, such as folate, iron, and potassium, which meet your daily needs. Plum is rich in fiber, potassium, vitamin K and sorbitol. It can be very useful in relieving constipation.However, the dried fruit also contains a high amount of natural sugar. Make sure no sugar is added to the dried fruit.
13. Water
During pregnancy, the blood volume increases to 1.5 liters. Therefore, water consumption is very important. The fetus usually takes everything you need. If you do not drink water, your baby may also be dehydrated. The signs of mild thirst are headache, anxiety, fatigue, bad mood and low perception. In addition, increasing water intake may solve the problem of constipation. May eliminate urinary tract infection. General rules recommend to drink about 2 liters of water per day. But you better determine your needs.
1AXX
Vitafusion Prenatal Gummy Vitamins, 90 Count (Packaging May Vary)
