Pregnancy, a most joyous term which women go through. Yet during these periods, cravings plague the soon-to-be mother, and they start to eat more and gain weight, in order to provide the foetus with sufficient nutrients. But hmm, what should you eat during pregnancy to aid in the development of your baby? Thus, choosing to eat healthy, nutritious foods will help ensure the health of you and your baby.
1. Dairy products
Dairy products, due to the protein and calcium content, are necessary for pregnant women and the development of the fetus. Yoghurt, in particular, is a good choice as it contains probiotics, which may help in reducing the risks of complications.
Legumes, such as lentils, peas, beans, chickpeas, soybeans and peanuts, contains a huge amount of folate, fiber and many other nutrients. Folate is extremely important for pregnancy, and may reduce the risk of some birth defects and diseases.
3. Sweet potatoes
Not only are sweet potatoes delectable (mmmm sweet potatoes have a special place in my heart), but they also are excellent sources of beta-carotene. The body transforms the beta-carotene into vitamin A, which is integral to the development of the growing fetus.
A natural source of vitamin D, Salmon is almost essential to the development of the fetus. Salmon also contains the essential omega-3 fatty acids EPA and DHA, which works great in developing the brain and eyes.
Whole eggs are incredibly nutritious, as they contain a little bit of almost all types of nutrients in your body. They also contain choline, an essential nutrient for brain health and development.
6. Broccoli and dark, leafy greens
Broccoli and leafy greens contain most of the nutrients, such as fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate and potassium, that pregnant women need. Leafy green vegetables also contain anti-oxidants, which benefit the immune system and digestion. They are also rich in fiber, which may help prevent or treat constipation.
7. Lean meat
Another good source of high-quality protein, beef and pork is also rich in iron, choline and various vitamin-Bs, all of which are important nutrients during pregnancy.
8. Fish liver oil
For women who dislike seafood, and fatty fish in particular, may want to try fish liver oil. A single serving of fish liver oil provides more than the required amount of omega-3 fatty acids, vitamin D and vitamin A.
Berries contain water, carbs, vitamin C, fiber, vitamins, antioxidants and plant compounds. They may help pregnant women increase their nutrient and water intake.
10. Whole grains
Whole grains are filled with fiber, vitamins and plant compounds. They are also abundant in B-vitamins, fiber and magnesium, all of which pregnant women need.
Avocados contain large amounts of monounsaturated fatty acids, fiber, folate and potassium. They may help improve fetal health and relieve leg cramps that pregnant women sometimes encounter.
12. Dried fruit
As dried fruit come in small portions and are packed with a lot of nutrients, they may be ideal and highly beneficial for pregnant women. Only take note to consume them in small portions, and stay away from the candied dried fruits.