A healthy diet is essential for pregnant mothers, as well as for the health of their growing babies. Not getting enough nutrients can negatively affect the development of the fetus, and also cause health problems like gestational diabetes in the mother.
Here are 7 power foods that every mother should eat for a healthy pregnancy:
Eggs are a nutritional powerhouse of essential vitamins, minerals, protein and good fat. They’re also rich in choline, which is important for the development of fetus’ brain during pregnancy. Getting adequate choline can reduce the risk of brain defects in the child. However, it is important to cook eggs properly before eating, as raw eggs may contain salmonella and increase the risk of miscarriage.
- Green Leafy Vegetables
Leafy greens like spinach and fenugreek are rich in fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate, and potassium. They’re rich in antioxidants and contain plant compounds which improve digestion and build immunity. They also prevent constipation which is a common problem faced by pregnant women.
Bananas are a good source of potassium and offer quick energy to fight off pregnancy fatigue. They’re also good to eat if you’re feeling nauseated as they’re very easy on your stomach. You can eat them with cereals or make a banana smoothie with yogurt to feel refreshed.
Strawberries, blueberries, and blackberries are deliciously rich sources of antioxidants. They have a low glycemic index value, which means they prevent blood sugar levels from spiking. This is important for pregnant women as the placental hormones can cause high blood sugar. Berries have a high water content and help in keeping pregnant women hydrated.
Avocados are also rich sources of antioxidants and monounsaturated fatty acids, which help in the production of good cholesterol. Healthy fats assist in building the skin, brain, and tissues of the fetus. Folate in avocado reduces the risk of neural tube defects. It is also a rich in nutrients such as potassium, fiber, vitamin B, vitamins E and C.
- Sweet Potato
Sweet potatoes contain plant compound beta-carotene, which is converted to vitamin A inside the body. Vitamin A helps cell and tissue differentiation, which means they aid the growth of fetal tissue. Pregnant women are advised to increase their vitamin A intake and eating sweet potato can fulfill this need.
- Lean Meats
A pregnant woman’s body needs double the amount of iron than usual to aid the healthy growth of the fetus. It is therefore important to consume iron-rich foods. Iron-deficiency can lead to fatigue and cause other health issues. Meat contains iron that can be easily absorbed by the body. However, it is important to cook the meat thoroughly to kill bacteria.
Right nutrition during pregnancy can ensure the health of both mother and the baby. To know more about diet plan and foods to avoid during pregnancy, talk to the doctors at KIMS Cuddles.
*The opinions expressed in this article are not to be substituted for medical advice under any circumstance