10 Foods Good For Pregnant Women
During pregnancy, pregnant women should actively add foods such as eggs, milk, salmon ... for the fetus to develop well and the body to be healthy.
An egg contains only 90 calories but has 12 vitamins and minerals. Eggs also contain a lot of protein that is good for pregnancy. Each month, your baby grows exponentially, but each cell is made of protein, so the protein requirement of pregnant women is very high
Eggs are also rich in choline, promoting the development of the baby, especially the brain, helping to prevent defects in the neural tube.
In addition, eggs also contain omega 3 essential for brain development and vision. If cholesterol is normal, one egg per day can be eaten.
Salmon is good, but pregnant women should only eat at most 0.3kg in a week. Photo: greenretaildecisions.
Salmon is also high in protein, especially omega 3 which is perfect for pregnant women
Unlike swordfish, mackerel, tuna ... salmon has low methyl mercury content, so it is not harmful to the baby's neurodevelopment.
However, even with such low-mercury salmon, experts advise pregnant women to eat up to 0.3 kg in a week.
Beans such as lentils, green beans, red beans, black beans .
.. are good choices for pregnant women. Legumes are rich in energy, fiber, and protein just like vegetables. During pregnancy, the digestive system of pregnant women slows down, and pregnant women are at risk of constipation and hemorrhoids. Fiber will help prevent and reduce these diseases. In addition to fiber, legumes contain a number of other substances such as iron, calcium, folate and zinc.
Many studies show that oatmeal is effective in preventing anemia during pregnancy. Oats are a great source of soluble fiber, protein and B vitamins, thiamin, riboflavin and B6. In addition, oats provide iron, calcium, magnesium, selenium and phosphorus. Not only preventing iron deficiency, oatmeal is also very beneficial for the digestive system of pregnant women.
5. Popcorn and other grains
You can eat popcorn or whole grains. Whole grains are rich in fiber and many other nutrients including vitamin E, selenium and plant compounds that protect cells. In which, brown rice, whole wheat, whole grains, pasta, oats are a rich source of fiber, iron and B vitamins.
We all know that the B group of vitamins are important for a healthy nervous system. strong and create a premise for the best development of the fetus.
6. Lean meat
When pregnant, women have twice the absorption of iron than normal people, so when pregnant should eat foods containing more iron to supplement the body's iron content, if not. Getting enough iron, iron deficiency will lead to very bad fatigue for pregnant people. Should eat lean meats, meat, because lean meat contains a lot of iron to help absorb easily.
Vegetables and fruits are always indispensable foods for pregnant women.
Pregnant women should eat a lot of green vegetables to ensure adequate supply of vitamins and essential nutrients for the body and for the development of the fetus. Spinach (spinach) contains high levels of folic acid and iron. Kale and turnip plants are also very good sources of calcium. You can use dark green lettuce for salads because the greener the leaf color, the richer the vitamins.
During pregnancy, the demand for these nutrients abounds. If you are afraid of eating vegetables during pregnancy, you can supplement them by drinking their juices.
Milk provides calcium and other vitamins such as A, D ... You can use pregnant milk or multivitamins right before the time of having a baby from 2 to 3 months. Its benefits will help the mother's body become more physically ready to receive the fetus and ensure good health for both mother and fetus during pregnancy as well as the health of postpartum mothers and babies. born later.
9. Sweet potatoes
Sweet potatoes have a hypoglycemic effect and effectively control blood sugar.
In addition, eating sweet potatoes also helps pregnant mothers laxative, minimizing the risk of constipation during pregnancy.
Berries are called superfoods for pregnant women because they are rich in antioxidants, folic acid, fiber and vitamin C. The role of antioxidants during pregnancy may be unknown to many. . According to recent research results, women who regularly add this nutrient to the body will help reduce the risk of diabetes and obesity for children.
Research also shows a link between antioxidant intake and a reduced risk of pre-eclampsia, a serious condition during pregnancy. Therefore, women, especially pregnant women should add these nutrient-rich foods to the body every day.
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