Pregnancy is a tough phase for body as it faces continuous change be it shape or hormones and also face many other problems. It can also be tough of emotional level of the body. it is very important to take care of your health during that phase for which it is essential to take care of what you eat. Diet plays a really huge role in that. So, here are some healthy food that must be included in the diet of a pregnant lady:
15 Best Foods to Eat During Pregnancy
Dairy products are a must:
Milk products are a great source of calcium and protein that one must take while pregnancy. They also support the body’s digestive system. So, don’t forget to add the following things in your diet:
- Cheese
- Yogurt
- Ghee
- Butter
Greek yogurt can also do wonders as it is a house to many good bacteria.
Add Sweet Potatoes to your diet:
Sweet potatoes are super rich in many nutrients, especially Vitamin A which are essential for the development of the baby other than that they are rich in fiber and therefore reduces digestion related problems specially constipation, which is very common during pregnancy.
Eat Eggs for sure:
Eggs are super healthy and important foe body. They are a great source of choline, and important nutrient during pregnancy. It supports in the development of baby’s brain and reduce the chances of mental abnormalities. Its various nutrients also help in strengthening the body.
Berries are super essential:
Berries have good carbs, Vitamin C, Fiber and antioxidants in them which makes them super healthy for the body. They are rich in water and therefore helps in the hydration of body. their fiber content helps in proper digestion. Some good berries to include in diet are:
- Raspberries
- Blueberries
- Goji Berries
Eat Avocados for the win:
Avocados are an amazing food to eat as the are rich in Vitamin K, B, C, E, Copper, Fiber and most importantly monosaturated fatty acids. These all things help in building the skin, tissues and brain of the baby. It also helps in reducing leg cramps which is common during pregnancy. The are super easy to add to any dish.
Dry fruits are a must:
Being rich in fiber and various vitamins and minerals that are required by the body they become an important part of diet. They help I relieving problems like constipation. But one must consume dried fruits in a limited amount only, as excess can show some side effects.
Drink Water and stay Hydrated:
Water does not carry any of its own nutrients but is super important for the body. dehydration can lead to a lot of problems like tiredness, anxiety, bad mood and head ache. It is really important to stay hydrated specially for pregnant women.
- Whole Grains are essential:
Whole grains are packed with fibers, vitamins and plant compounds. They are rich in protein as well which is important during pregnancy. So, don’t forget to add the following grains to your diet:
- Oats
- Brown Rice
- Wheat Berries
- Quinoa
Broccoli and other Green veggies:
Fiber, Vitamin C,K,A and Calcium, Iron and Potassium are some important nutrients present in Broccoli and other green vegetables. They must be included in diet as they can reduce the risk of low birth weight in baby and also ensure their overall health. And fiber in them also reduce the condition of constipation during pregnancy.
Salmon is important:
Being rich in proteins and omega-3 antioxidants it must be included in the diet of a women who is expecting a baby. It is also rich in fatty acids such as DHA and EPA which plays a huge role in the development of brain and eyes of fetus.
Fish oil can do wonders:
Fish oil has omega 3 fatty acids in it which is a natural antioxidant and helps in the brain and eye development of the fetus. It also reduces problem like swelling of hands and feet in the pregnant women. Nowadays fish oil capsules are also available in the market.
Apple a day is the way:
Apples are a rich source of calcium and calcium plays a very vital role in bone development of the body and strengthens the bone density of the lady. The fiber content in apple helps in promoting digestion and reducing constipation, it also strengthens the metabolism of body.
Sesame oil is super good:
Sesame oil is a power house of folic acid must be consumed by pregnant women in small quantities. It plays a huge role in the growth of fetus and their overall health development . but sometime sesame can also induce false contractions.
Lemons can be included in diet:
Citrus fruits like lemons and oranges are good for health as they are packed with many essential vitamin and minerals that help in the development of baby and also support the maternal health. They can be included in diet in adequate quantity.
Beef, Pork and Chicken are also essential:
Chicken is a great source of protein and on the other hand beef and pork are a really good source of iron and vitamins. These all nutrients are required by a pregnant woman as the volume of their blood increases. Iron also assists in the supply of oxygen in all body parts properly.
All the above-mentioned foods are some really healthy and important items that must be included in the diet of a pregnant lady for their good health and also for the proper overall health development of the fetus.
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5682869/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6294644/
