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10 Essential Nutritious Foods To Eat During Pregnancy

Pregnant women need to make sure their diet provides the baby with sufficient nutrients and energy to develop and grow properly. Your body requires additional nutrients, vitamins and minerals during this time. They likewise need to ensure that her body is healthy enough to manage the changes that are happening.

It is very essential to keep a healthy diet during pregnancy. One of the best things you can do for yourself and your baby is eating a healthy in the course of pregnancy. After all, the food you eat is the main nutritional source for your baby. Consider these nutritional tips for pregnancy to promote the growth and development of your baby.


Facts on eating during pregnancy

• The calorie consumption of a pregnant woman grows during pregnancy. She does no longer consume for two; for most pregnant women, her calorie intake just goes up a few hundred calories a day.

• If the mom carries only one child, the typical weight gain differs significantly depending on the weight of pre-pregnancy and other factors. It is suggested that an underweight pregnant female gain the most, whereas it is suggested that an overweight female gain the least.

• During pregnancy, the body of a woman absorbs iron more efficiently and the volume of blood increases, so to ensure that she and her baby have an sufficient supply of oxygen, she need to consume more iron.

10 Healthy Foods to Eat During Pregnancy

1. Dairy Products

Dairy should be an significant part of your diet plan for pregnancy. You need to eat additional protein and calcium during pregnancy to meet the needs of the growing baby. Foods like curd / yoghurt (dahi), milk and cottage cheese (paneer) provide your baby's bones with the necessary calcium, protein and vitamin D.

Casein and whey are the two high-quality protein found in dairy products. Dairy is the excellent nutritional source of calcium, and gives various B vitamins, high amount of phosphorus, zinc, and magnesium.

Yogurt, particularly Greek yogurt, is especially useful for pregnant ladies. Yogurts are the best source of calcium than most other dairy products. Digestive health supporting probiotic bacteria’s are also found in some varieties of yogurts. Yogurt, particularly probiotic yogurt, may also be tolerated by people who are lactose intolerant.


2. Sweet Potatoes

Vitamin A is essential for the growth and development of healthy baby. Sweet potatoes are very rich in beta-carotene, that is transform into vitamin A in your body. It is usually recommended that pregnant women boost their consumption of vitamin A by 10–40%. They are also advised, however, to avoid consumption of very high amounts of animal-based vitamin A sources, which can cause toxicity if eaten excessively.

For pregnant women, beta-carotene is therefore a very important source of vitamin A. Sweet potatoes are a good source of beta-carotene. The entire Reference Daily Intake meets about 3.5–5.3 ounces (100–150 grams) of cooked sweet potato.

In addition, sweet potatoes contain fiber that can increase completeness, decrease blood sugar spikes, and improve digestive health and mobility.

3. Salmon

Salmon is rich in essential omega-3 fatty acids. Most individuals do not get adequate amount of omega-3 through their diet, including pregnant women. The long-chain omega-3 fatty acids DHA and EPA are essential during pregnancy. They are found in excess in seafood and help build your baby's brain and eyes.

However, due to the mercury and other contaminants found in fatty fish, pregnant women are generally recommend to restrict eating their seafood consumption to two times a week. This has led some women to completely avoid seafood, thus restricting their consumption of essential fatty acids of omega-3. Research have proven that pregnant women eating fatty fish every week gain the recommended consumption of omega-3 and boost their EPA and DHA level in blood.

Salmon is one of the very few natural sources of vitamin D that is often absent from the diet. For many processes in your body, including bone health and immune function, it is very essential


4. Eggs

Eggs are an excellent source of protein and it contained almost all the nutrient you need. Eggs are an important component of your diet during pregnancy. An egg contains seventy seven calories, high quality protein and fat. It additionally packs numerous minerals and vitamins.

Choline an important nutrient responsible for the synthesis and transport of lipids in the body, which is abundantly present in eggs. Choline is essential for the development of the brain and spinal cord of the baby and helps prevent defects in the neural tube. Low consumption of choline during pregnancy can boost the risk of neural tube defects and may result in reduced brain function in the baby.

A single whole egg contains approximately 113 mg of choline, which for pregnant women is about 25% of RDI (450 mg).

5. Legumes

Lentils, peas, beans, chickpeas, soybeans and peanuts are included in legumes. Legumes are great plat-based source of fiber, protein, iron, folate (B9) and calcium sources, all of which your body requires more during pregnancy. One of the B vitamins (B9) is folate. Especially during the first trimester, it is very essential for the mom and baby’s health. Most pregnant females, however, do not consume almost enough folate. This was associated with an enhanced neural tube deficiencies risk and low birth weight. Inadequate consumption of folate can also make your baby more susceptible to infection and disease later in life.

There are high quantities of folate in legumes. One cup of black beans, chickpeas or lentils may provide from 65–90% of the RDA. There are high quantities of folate in legumes. One cup of black beans, chickpeas or lentils may provide from 65–90% of the RDA. In addition, legumes are usually very high in fiber. Also, iron, magnesium and potassium present in high amount in some varieties.


6. Grains

Grains offers carbohydrates, which is the primary source of energy for your body. Grain enables womens during pregnancy to meet their enhanced calorie demands. Many whole grains are enriched with fiber, iron, B vitamins and different minerals, all of which are often lacking in pregnant women's diets. You can get enough folic acid from fortified bread and cereal. There is also a fair amount of protein in oats and quinoa, which is important during pregnancy.

7. Avocado

Avocado is a fruit with an outstanding source of monounsaturated healthy fats. They also have high in B vitamins (particularly folate), fiber, vitamin K, potassium, copper, vitamin C and vitamin E. Avocados are an excellent option for pregnant womens due to their excessive content of healthy fats, folate and potassium.

Omega 3 fatty acids a healthy fat found in avocados ensures that brain, skin and cell membrane tissues are kept intact. Also Folate well known for ensuring healthy brain development and prevents the likelihood of neutral tube defects. Avocados contains more potassium than banana, which helps to relieve leg cramps and regulates blood pressure during pregnancy.


8. Leafy Greens and Vegetables

Leafy greens and vegetables such as broccoli, spinach and kale contain most of the nutrients needed by pregnant women. Fiber, vitamin K, vitamin A, calcium, iron, folate and potassium are also included. It also contains vitamin A and vitamin C, in addition to dietary nitrates, folate, potassium and calcium which are important nutrients for pregnant women. They are also extremely low in calories, adding large amounts on your food and reducing your desire to consume everything in sight

Leafy greens and vegetables are also rich in antioxidants. They also contain plant based nutrients that benefit the immune system and digestion. They are also rich in fiber, which can also help prevent or treat constipation, which is a common problem among pregnant women. Green and leafy vegetables were also associated with a decreased risk of low birth weight

9. Lean Meat

Chicken, Beef and pork are excellent sources of high-quality protein. In addition, beef and pork are also rich in iron, choline and other B vitamins, all needed in adequate amounts during pregnancy. Iron is an essential mineral used as part of hemoglobin by red blood cells. It's important to supply all cells in your body with oxygen. Because their blood volume is increasing, pregnant women need more iron.

Low iron levels can trigger iron deficiency anemia during early and mid-pregnancy, doubling the risk of premature delivery and low birth weight. Alone with diet, it may be difficult to cover iron needs, especially as many pregnant women develop aversion to meat. Eating red meat regularly, however, may help to increase the amount of iron acquired from the diet for those who can. Eating foods rich in vitamin C, such as oranges or bell peppers, can also help increase meal iron absorption.

10. Berries

Berries are a high source of water, healthy carbs, vitamin C, fiber and antioxidants. They usually contain large quantities of vitamin C, which helps absorb iron in your body. Also, vitamin C is important for the health and immune function of the skin. Berries have a relatively low glycemic index value, so they should not cause major increasing sugar level in blood. Berries, as they contain both water and fiber, are also a good snack. They provide plenty of nutrition and flavor, but with comparatively few calories.