It is obvious for a pregnant woman to become conscious while deciding which foods are excellent or bad for her health, as their body needs nutrition for the growing baby throughout pregnancy. Choosing the proper foods throughout pregnancy becomes important for a healthy pregnancy and the growth of the baby. During this stage, superfoods can deliver a variety of benefits.
Leafy Green Vegetable
Leafy greens vegetables like spinach are rich in folate, a B-vitamin that helps prevent neural tube defects in the developing baby. Also, these greens provide iron, which is vital for preventing anaemia during pregnancy. The American Journal of Clinical Nutrition says green vegetables have also been related to a lower incidence of premature birth.
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Eggs
According to Swathi, Dietician, Manipal Hospital, Vijayawada, eggs are a versatile source of protein and contain essential nutrients like choline, which is crucial for your baby's brain development. They are also rich in vitamins and minerals, including B-vitamins, which are essential for energy production.
Avocado
Avocado is not only tasty, but it is also high in healthful fats, particularly monounsaturated fats. These healthy fats are critical for your baby's brain and nervous system development. Avocado is also high in potassium, which can help manage blood pressure, which is another major pregnancy problem.
Berries
Berries like strawberries, blueberries, and raspberries are packed with antioxidants, vitamins, and fibre. They are a fantastic source of vitamin C, which helps with iron absorption and supports your immune system. The fibre in berries also aids in digestion and helps prevent excessive weight gain during pregnancy.
Legumes
“Legumes such as lentils, chickpeas, and beans are excellent sources of plant-based protein, iron, and folate. They are also high in fibre, which can help with digestion and blood sugar regulation. Legumes provide sustained energy throughout the day,” said Dietician Swathi.
Nuts and Seeds
“Nuts and seeds like almonds, walnuts, chia seeds, and flaxseeds are packed with healthy fats, protein, and fibre. They are excellent snacks to keep you full and provide the nutrients you and your baby need. Walnuts, in particular, are a good source of omega-3 fatty acids,” Dietician Swathi suggested.
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Fish Oil
Fish liver oil is extracted from the oily liver of a fish, typically cod. It is high in the omega-3 fatty acids EPA and DHA, which are necessary for foetal brain and eye development. According to the US Department of Agriculture, a tablespoon of cod liver oil (4.5 grams) has 11 micrograms of vitamin D.
A nutritious diet is vital for the health of both mother and baby throughout pregnancy. Superfoods such as leafy greens, avocado, berries, Greek yoghurt, fatty fish, legumes, eggs, nuts, and seeds can help you get the nutrients you need for a healthy pregnancy.
Remember to take advice from a doctor or a trained dietitian to develop a customised nutrition plan that suits individual needs during the period of pregnancy. Thus, one can assist ensure a smooth and healthy pregnancy and beyond by eating the correct foods.
