Overview
Be sure that you’re getting your vitamins. Vitamin deficiencies can cause severe problems during your pregnancy, and your body may not even know that it’s not getting what it needs. Even if you think you’re getting enough, check with your doctor to make sure that you are. Many pregnant women believe that magnesium is the key to having a healthy pregnancy. Magnesium is the fourth most common mineral in the body, and it is essential to your health. It’s responsible for heart and nerve health.
Eat in moderation when pregnant, no matter how much you want to! Your body is preparing for birth and is working hard to keep your growing baby healthy and growing. If you eat more than you need of certain foods or drinks, your body can actually start to back up. When you’re trying to conceive, eat organic food, including fruits and vegetables.
When you’re trying to conceive, eat organic food, including fruits and vegetables. Choosing organic foods helps to lower the amount of pesticides that you ingest from your foods. Organic fruits and vegetables are free from pesticide residue, and they also happen to be higher in important nutrients. By eating organic, you’ll be giving your body the best chance of growing a healthy baby. After you deliver your baby, make sure you eat healthy. You need the nutrients, your body can only get from food.
List of Nutritious food
Avocados
Avocados have lots of vitamin E and healthy monounsaturated fats. Each avocado has more than half of your recommended daily requirement of vitamin E and more than 90 percent of your recommended daily requirement of monounsaturated fat. Avocado oil is also rich in monounsaturated fatty acids (MUFAs), which can help decrease the chances of preterm delivery.
While, in some people, avocado consumption can also lead to tooth decay. Stay away from avocados if you have severe heartburn, mouth ulcers, or a family history of gallbladder disease. Some side effects, such as swelling or changes in vision, are also to be expected. If you experience severe side effects after eating avocados, you should stop eating them. Do not feel guilty about eating avocados because it is a healthy food that has a ton of health benefits.
Kale
Kale is filled with fiber, vitamin A, vitamin C and potassium. It’s packed with vitamins and minerals like manganese, magnesium, calcium, vitamin K, iron, folate and riboflavin. The fiber and protein also helps you feel fuller for longer.
Feel free to eat any time of day, and work kale into your routine by tossing into your morning bowl of oatmeal, sautéing in your pasta sauce or making into kale chips. Or use it as a substitute for rice and beans in one of our kale recipes or kale pancakes. Because when kale is this delicious, there’s really no reason to add anything else to it.
Broccoli
Broccoli is a great source of vitamin C, manganese and folate. Plus, broccoli contains healthy fats, fiber and a lot of water. Eat dark leafy greens like spinach and kale; beets, collard greens, mustard greens, broccoli, or asparagus.
Eat cruciferous veggies like Brussels sprouts and cabbage; raw mustard, kale, collards, and cabbage. Eat orange veggies like oranges, grapefruit, tangerines, tangelos, and apples, to get Vitamin C. You should eat blueberries and blackberries because they’re rich in antioxidants and anti-inflammatory compounds.
Dark leafy greens
Dark leafy greens like kale, spinach, collards and swiss chard are great for pregnant women because they are high in folate. A deficiency in folate can lead to birth defects and miscarriages. Dark leafy greens also contain plenty of vitamins and minerals like vitamin A, vitamin K and vitamin C.
To boost your intake, choose broccoli, kale, and other dark green veggies at every meal and snack. And keep your meals simple. Stay away from: Canned soup and canned tuna, as well as salad dressings, yogurt, cheese, pasta, white rice, and any processed grain.
Brazil nuts
Brazil nuts are the ultimate super food. They are filled with manganese, copper, magnesium and selenium. Brazil nuts have almost as much calcium as milk. They are also high in iron, magnesium, and omega-3 fatty acids. Brazil nuts are an excellent source of selenium.
In a 100 gram (g) serving, they provide the following: 97% of the Daily Value (DV) for selenium 16% DV for magnesium 11% DV for iron A single Brazil nut also provides: 17% DV for vitamin E 12% DV for manganese The vitamin E content is among the highest of any nut. Melatonin Melatonin is a hormone produced in the pineal gland in the brain. It works by regulating the sleep-wake cycle, reducing anxiety, increasing a person’s body’s ability to control stress, and improving mood. According to research from Washington State University, Brazil nuts provide 9.3 mg of melatonin per gram of Brazil nut shell.
Eggs
Eggs are a great source of protein, vitamins and nutrients like magnesium, potassium and riboflavin. A good quality egg is an excellent source of vitamin E and B6. These are a source of high-quality fat (the kind that’s good for your heart and body), and are also one of the few sources of the amino acid choline. Eggs contain B12, a B vitamin your baby needs to make red blood cells and maintain their nervous system. . Eggs are a good source of Omega-3s, which can reduce the risk of some types of heart disease. . Eggs are an excellent source of vitamin D, which is important for brain and eye development. Eggs contain a variety of enzymes that help food break down and give it taste.
This helps avoid gastrointestinal problems like gagging and stomachaches, which are common among babies with allergies. Many scientists are now looking to eggs for prevention of type-1 diabetes, as well as even more surprising health benefits. “Eggs are an ancient and diverse group of foods. The most well-known are the traditional chick’s eggs that you get at the supermarket.
Asparagus
Asparagus is loaded with vitamin C and fiber. It is a good source of folate, vitamin K and folate. It’s also a good source of vitamins C and A and folate. Low in calories and rich in vitamin C, the antioxidants asparagus contains may help to lower the risk of cancer. Although it’s known to reduce cholesterol levels, it also has beta carotene, vitamin E, and vitamin K. How can you enjoy asparagus in a healthier way? If you’re feeling really adventurous you can soak it in water overnight to get extra nutrition and a fuller flavor. You can also steep and then gently boil it.
This will ensure it’s juicy and has great flavors. You can also find asparagus spears in the refrigerated section of the store with the green tops. All you need to do is peel it, chop it up, add it to your soup or stir fry for a quick and easy side dish. When making stir-fries, be sure to follow your spice level directions and seasonings. In some cases you might need to add a little more salt or white pepper.
Kefir
Kefir is a fermented drink that is great for pregnant women. The fermented milk products are loaded with vitamin B12, B B6 and selenium. And just like other good-for-you dairy products, kefir is similar in taste and texture to regular cow’s milk.
(For those unfamiliar with yogurt, it’s a very thick, very tangy milk-based drink that’s made by fermenting. It’s very similar to kefir in taste, as both are just milky drinks.) But a bit like sour cream, kefir will have a slightly sour, or tart, flavor — but it’s less sour than sour cream and not quite as acidic as sourdough.
Oats
Oatmeal is another great source of fiber, vitamin E and potassium. It also is a great source of magnesium. Oats are also a good source of manganese, vitamin B6 and folate. oats will help you to keep your blood sugar levels stable and regulate your blood pressure.
Peaches
Peaches are good for you. They contain high levels of antioxidants and nutrients like vitamin A and antioxidants like manganese. Peaches have a high amount of fiber, which is great for helping you avoid constipation. The fruits are also high in vitamin C.
Cabbage
Cabbage is a good source of iron, potassium, vitamin C, manganese and folate. It is also a good source of antioxidants and vitamin B6.
Cabbage is also considered as a source of thiamine, vitamin K, folate, beta-carotene, and vitamin C. It is a healthy food which can be used by pregnant women for breakfast, snacks, or even as side dish. Cabbage recipes are famous across the world for being a versatile vegetable.
Leaves from cabbage can be used as a wrapping in sandwiches. It is easy to make a homemade salad dressing from cabbage leaves. It is often used as a vegetable in Asian noodle dishes, especially in Thailand. It can be used as an ingredient in various salads. Cabbage leaves can also be used as a substitute for pasta. It can be turned into pasta by cutting off the leaves.
This preparation is quick and healthy. Best Cabbage Recipes for Thiamine Thiamine (Vitamin B1) is essential for the health of the nervous system and for proper functioning of the metabolism and DNA structure. Thiamine plays an essential role in the development of the thyroid gland and also in the formation of red blood cells. Fights against gestational diabetes: Since cabbage has a low glycaemic index, it can help in keeping your blood sugar levels normal. This is beneficial for women suffering from gestational diabetes.
Balances blood pressure: Low in sodium content, cabbage is also low in sodium, which is a common cause of high blood pressure.
Chia seeds
Chia seeds are a great addition to smoothies and other dishes where they will get soggy and mushy. In contrast, as mentioned above, chia seeds add plenty of essential fatty acids, which help lower your cholesterol.
They’re also packed with fiber and healthy fats. You’ll be eating about two tablespoons of chia seeds, which will take you about two or three minutes to eat. Health benefits include omega-3 fatty acids, vitamin E, antioxidants, and fiber. To boost your chia seed intake, include the seeds in cooked foods, such as a salad. Or make a quick chia pudding, which is a thick, healthful pudding made with water, chia seeds, and ground flax seed.
Swiss chard
Swiss chard is a good source of antioxidants. It is also a good source of vitamin A, vitamin C, vitamin K, copper and potassium.
Vitamin C
Vitamin C Your body needs vitamin C to maintain its health during pregnancy. And you can increase your vitamin C levels by eating more whole foods with vitamin C. There’s also more evidence to suggest that vitamin C supplementation during pregnancy can help with the risk of miscarriage.
You may also take vitamin C supplements, but be careful. Even over-the-counter supplements can have dangerous side effects, and some may need to be stopped immediately. Low in iron and vitamin D (vitamin D deficiency affects one in every five pregnant women in the UK), pregnant women are urged to take a daily multivitamin and calcium supplement. Maintains healthy skin, hair and nails: It improves blood circulation, prevents postnatal depression and assists in bone growth and development, which is essential for breastfeeding.
Bottom Line
It’s important to follow the nutrition guide for fruits and vegetables listed on the nutrition label, as well. Just because you’re busy and working doesn’t mean you need to skip meals or skip dessert. Your baby also needs fat to develop; added sugar is something that can make your baby overweight. And remember, if you’re eating lots of fat-free or low-fat foods, you won’t get the extra calories you need.
Carbohydrates, including fruit, grains, and dairy, should make up no more than 25 percent of your total calories. Carbohydrates should make up no more than 25 percent of your total calories. Keep the rest of your diet high in protein, complex carbs, and healthy fats, and make sure you’re getting enough of them.
References
- https://link.springer.com/article/10.1007/s00431-017-3026-5
- https://www.mdpi.com/2072-6643/10/8/1032
- https://www.thieme-connect.de/products/ejournals/abstract/10.1055/a-0713-1058
Sirisha B