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Foods to eat during pregnancy for a healthy baby includes sweet potatoes, legumes, salmon, green leafy vegetables, fruits, meat, and dry fruits. Diet for pregnant women needs to be completed with nutrients. Foods to avoid during pregnancy include caffeine, raw eggs, alcohol and certain green lettuce.
Let’s Discuss in More Details About Best Foods To Eat When You Are Pregnant:
A pregnant woman must be cautious about her health throughout pregnancy. During the proceeding weeks of pregnancy, your body undergoes through a lot of changes. As your baby is developing fast during each day of pregnancy, you may feel super hungry at this time. It is crucial for you to know about the best foods to eat while pregnant in order to ensure good health of you and your baby. In this article, we introduce you to some of the best foods to eat while pregnant. (1) (2)
We all know that water is the most essential element of human life. You should drink plenty of water while pregnant to avoid dehydration. You may experience headaches, fatigue or weakness due to low water retention in your body. Water is even helpful in treating constipation and urinary tract infections during pregnancy. (3)
Sweet Potatoes are rich in Vitamin A and one of the best foods to eat while pregnant. They can help in the division of cells and tissues during pregnancy. About 100 to 150 gms of cooked sweet potatoes fulfills your daily requirement of Vitamin A. Sweet Potatoes are fibrous and may help in regulating blood sugar levels and digestion as well. (4)
Dairy products are a rich source of calcium and protein, which are very essential for the healthy growth of your baby. You should drink at least 2 glasses of milk every day to provide the required amount of calcium and protein to your baby. Yogurt is another best food to eat while pregnant as it contains high amounts of calcium and protein, which are responsible for making your baby’s bones stronger. (5)
If you are lactose intolerant, you should eat pro-biotic yogurt instead of plain yogurt. Probiotic curd may also assist you in avoiding pregnancy-related risks like gestational diabetes and vaginal infections also.
Legumes like chickpeas, lentils, peas, soya, beans, and peanuts are well known for their rich Folate content and make one of the best foods to eat while pregnant. It is an essential supplement for the growth of your baby, especially during the first 10 weeks of pregnancy. 1 cup of chickpeas, lentils or peanuts provides you 65-90% of the required amount of folates along with iron, potassium, and magnesium. Legumes help your baby to fight against infections and diseases. (6)
Salmon is a rich source of omega-3 fatty acids and makes the best food to eat while pregnant if you are a non-vegetarian. As per clinical trials, pregnant women can fulfill the daily requirement of omega 3 fatty acids by eating 2-3 salmons per week. (6)
Omega-3 fatty acids are highly essential for the proper development of the brain and eyes of your baby.
Caution- You should avoid eating fish like Grouper, Bluefish and Halibut as high amounts of mercury in these fishes may have an adverse effect on your pregnancy.
Eggs are definitely one of the best foods to eat while pregnant. 1 whole egg contains around 113 mg of Choline, which is an essential element for your baby’s brain development. Pregnant women are recommended to take at least 1 egg per day to meet daily choline requirement by your body. Choline is believed to protect your baby from potential health risks like brain disorders and neural tube defects. Eggs contain almost every nutritional element like proteins, fats, and minerals, which are essential for proper growth and development of your baby. (7)
Seasonal fruits are highly nutritious and can be the best foods to eat while pregnant. Among all fruits, berries and avocados are known as the best option to pick by pregnant women as these fruits contain monosaturated fatty acids. Vitamin C present in these fruits boosts immunity and helps in reducing skin infections. Avocados are a rich source of vitamin C, vitamin K, potassium, folate, and copper. Avocados also help in reducing cramps during pregnancy. (8)
Green leafy vegetables are a rich source of fiber, iron, potassium, folate, Vitamin C, Vitamin K, Vitamin A, and Calcium. Green leafy vegetables are rich in antioxidants and boost yours and baby’s immunity. (9)
You must include green leafy vegetables like broccoli, spinach, kale in your diet for a healthy pregnancy. These vegetables can even help you maintain your weight post delivery.
Pregnant women need more iron as their blood volume increases every day during pregnancy. Beef, pork, and chicken are known as the best source of essential proteins and iron. You should keep a check your hemoglobin levels regularly and must include meat in your diet plan.
Dry fruits are often considered as a rich source of iron, fiber, potassium, Vitamin K and sorbitol. They make healthy mid-day snacks and the best foods to eat while pregnant. You should include dates, prunes, and walnuts to your diet regime while pregnant. Dates are also believed to help you at the time of delivery by reducing labor pain. Dry fruits are natural laxatives and help in relieving constipation. (10)
Hope this article has helped you resolving your query on best foods to eat when you are pregnant. Follow OVO Fertility blog to get regular updates on fertility health and treatment.
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