Top 10 Gold Foods For Pregnant Women
Most obstetricians recommend that pregnant women should have a balanced and nutritious diet. Eating and drinking during pregnancy is no better than tolerating fresh foods every day. This is the most effective way for the body to fully absorb nutrients. However, choosing a food supplement is not easy because not all foods are good for the body.
Here are the top 10 foods that are advised to add to the mother's daily diet to enhance nutrients and resistance:
Nutrition facts: Meat is a rich source of protein, contains iron and B vitamins - essential for pregnant women.
A woman's body needs more protein during pregnancy (about 25 grams / day is needed) to help the fetus grow and the mother's body healthy. In addition, pregnant women also need iron supplements, not providing enough minerals can reduce the baby's development and increase the risk of premature birth, low birth weight.
The role of iron is important for pregnant women to form blood cells to prevent anemia
In addition, lean meat is a good source of vitamin B6 to help the baby's tissue and brain development while reducing maternal morning sickness; Vitamin B12 helps maintain healthy nerves.
Apples contain abundant nutrients, especially micronutrients, vitamins, vitamins and fruit acids. In addition, apples contain potassium and antioxidants that help prevent cancer and aging in humans. The amount of calcium in apples is also higher than in fruits, helping to neutralize excess salt in the body.
Apples not only have a pleasant aroma, sweet and sour taste but also are necessary components to form bones and teeth for the fetus. Apples also help pregnant women prevent the phenomenon of soft bones and secret. Besides, the fragrance of apples also has a sedative effect for pregnant women
Milk is a food with high nutritional value, containing all the necessary groups of the body such as protein, lipid, sugar, vitamins and minerals.
Supplementing with milk, especially potting milk, helps provide the vitamins and minerals necessary for the body. Nutrition needs of pregnant women greatly increase during pregnancy, so pregnant women should drink 1-2 glasses of milk a day.
Whether it's fried, boiled or omelette, eggs are a good source of protein for pregnant women. In addition, eggs are also rich in iron, folate and choline which are important for fetal brain development and reducing the risk of neural tube defects, such as spina bifida.
However, to get the above benefits, pregnant women should eat eggs regularly, 3-4 fruits / week and must eat both yolks and whites because of choline in egg yolks.
The cavity is full of fiber, vitamin B6, potassium (even more in bananas), vitamin C, iron as well as copper and beta-carotene - an antioxidant that the body converts into vitamin A. And you may have read that vitamin A plays an important role in baby's eye, bone and skin development.
Besides, sweet potatoes also help replenish the iron deficiency of the body during pregnancy.
Many scientific evidence also confirms, sweet potatoes help pregnant women reduce constipation symptoms - a common disease when pregnant.
You can enjoy sweet potatoes with dishes such as baking, frying or baking.
Salmon is a rich source of omega-3 fats and protein.
Omega-3 fatty acids (also known as DHA and EPA) in fish help the baby's brain grow and be smarter. At the same time, many studies also prove that supplementing this nutrient during pregnancy helps improve motor skills and good for the nervous system of children. Omega-3 is also good for baby's eye development.
Worried about salmon containing mercury? However, be assured, because salmon contains very low levels of mercury and is considered safe for pregnant women. Pregnant women need to eat 350gam / week to fully replenish nutrients.
Plus, you can eat walnuts and almonds also contain omega-3 nutrients.
Leafy green vegetables
Leafy greens are full of antioxidants and essential nutrients. Dark leafy green vegetables to include in your daily diet are spinach, broccoli, asparagus and kale.
These nutrients are especially good for the mother and fetus because in addition to all the antioxidants, leafy greens provide calcium, fiber, potassium, vitamin A and folate. Vitamin A in leafy greens helps develop baby's vision, bones and skin. Therefore, pregnant women should not ignore this very popular and rich food
A glass of orange juice a day provides you with essential nutrients like potassium, folate, potassium and vitamin C to prevent premature birth defects in pregnancy and ensure a healthy pregnancy later on. So don't forget to add around 600 micrograms per day..
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