8 essential foods for a healthy pregnant mother

When you are pregnant, you eat not only for yourself, but also for your baby. Therefore, you must eat foods that are good for your baby. This means that even if you think you have added all the necessary nutrients, you may still be deficient in some nutrients. Foods such as green vegetables, nuts, milk, fish, lean meats and fruits contain essential nutrients such as iron, omega 3 fatty acids, protein, calcium - just a small amount is sufficient for friend. These nutrients are of course related to the overall growth and development of the baby, so while preparing your daily diet, add these nutritious foods for a boost. baby's growth and development.

Lentils

Lentils are a good source of protein, iron, fiber, calcium, zinc and folate. Most lentils contain about 70% carbohydrates and about 30% protein. In addition to protein, they also contain resistant starch, providing enough fiber for the body, thereby cleaning the intestines and reducing blood sugar. Some studies show that this bean can reduce the risk of preterm birth. You can include two or three servings of lentils in your daily diet to reach the optimal 300 calories needed for a healthy pregnancy.

Oat

Oats are known to be rich in fiber, protein, potassium, folic acid and vitamin B6. With its high content of essential nutrients, oats can be of enormous benefit to pregnant women. These compounds provide the body with complex carbohydrates that in turn provide the necessary energy for the body. In addition, oats contain essential fiber that makes bowel movements easier and cleans the digestive tract. According to research, the folic acid content in oat porridge reduces the risk of spina bifida. If you consume a quarter of an oatmeal porridge with a meal, you will get 4g of fiber, 27g of carbohydrates, 73 mg of potassium and about 150 calories of iron, and 10% of iron.

Sweet potato

Sweet potatoes contain many nutrients such as vitamin B6, iron, vitamin C, potassium, as well as beta carotene and copper. The scientific starch roots, large in size, are rich in beta carotene - an oxidant that the body converts into vitamin A. This compound (vitamin A), helps in the overall development of the child's body parts such as eyes, skin, and bones. Sweet potatoes during pregnancy also contain copper which helps the body absorb iron better. Since sweet potatoes are rich in iron, the National Institutes of Health recommends 700mgg per day is sufficient for pregnant women.

Egg

Eggs are considered to be the optimal food that provides protein for the prenatal period. It is a rich source of folate, protein, iron, calcium and choline. Eggs can be purchased very easily in the market; It is also a source of essential nutrients for the development of the fetus as well as providing strength for the mother. In the egg contains a substance essential for the development of the fetus is choline. On average, a mother needs about 450mg per day; And the egg yolks are the top source of choline. Some studies show that eating a lot of choline-rich eggs can reduce the risk of neural tube defects like spina bifida.

Nuts

Nuts are high in healthy fats including omega 3, fiber, protein, magnesium and many vitamins and minerals. Please sip some crunchy seeds to fully supplement the standard of 800mg of magnesium per day for pregnant mothers. Studies show that foods high in magnesium can help reduce the risk of preterm birth. Doctors also recommend that women eat the portion of nuts every day to supplement the amount of nutrients they need daily.

Green vegetables

Green vegetables are full of antioxidants and other essential nutrients such as iron, folate, fiber, calcium, potassium and vitamin A. This is the food that pregnant mothers must consume. Green vegetables contain many essential nutrients and especially have a large amount of vitamin A to help your baby develop eyesight. In addition, green leafy vegetables are also known to develop fetal bones and skin. Green vegetables also contain a large amount of folate. Spinach is a prime example of a vegetable rich in folate. Remember that a mother needs about 400mcg of folate per day. So you can add 180g spinach to your meal to fulfill that requirement.

Yogurt

Yogurt has more calcium than milk. In fact, it also has bone-healthy nutrients like B vitamins, zinc and protein. Yogurt is one of the richest dietary sources of calcium that every mother must consume. Pregnant mothers need about 1000mg calcium daily. A simple cup of yogurt contains about 488mg of calcium, about half of the daily nutritional needs. The calcium and zinc content in yogurt helps your baby develop bones and teeth inside the uterus. So if you haven't eaten this essential food before, grab a cup to eat it!

Orange juice

Citrus fruits, especially oranges, contain high amounts of folate, vitamin C, vitamin D and potassium. Drinking a glass of orange juice during your pregnancy is good for you and your baby. The high vitamin C content in orange juice is essential for fetal development. In fact, in a 2012 study, it was reported that vitamin C deficiency in a pregnant mother could lead to serious complications in the fetal brain. In addition, orange juice also contains vitamin D that increases blood circulation in the placenta and helps the placenta easily absorb calcium for the overall development of fetal bones.

Do you know any other super nutritious pregnancy foods?

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