So, what are the 10 best foods during pregnancy? Even though pregnant women are taking prenatal vitamins and a lode of minerals into their everyday food, they might still not be sure that they’re taking in enough of the nutritional content for them and their healthy little ones— especially if their appetites haven’t regained speed yet and recovered from the morning sickness stage of early pregnancy. There are various ways to ensure that both the expectant mothers and their babies are getting the nutrients they require from their daily intake. The top 10 pregnancy foods are mentioned here.
Eggs contain more than 12 vitamins and minerals and lots of quality protein, which are essential for pregnancy. The baby’s cells are growing at an ascending rate, and every cell requires protein to grow up, and during pregnancy women have their own protein demand. Eggs also contain choline, which promotes the baby’s overall growth and builds the baby’s brain, while helping prevent neural tube defects. Moreover it helps to prevent the baby from lower IQ problems in future.
Salmon is filled with high-quality proteins as well as being an exceptionally good source of omega-3 fats. Salmon has low amounts of methyl mercury relative to other sea-fish, which can be harmful for the baby’s developing nervous system. To reduce the risk of mercury contamination, pregnant women should not eat more than 12 ounces per week no matter the fish is fresh or frozen.
Yogurt and cheese
The protein in milk is essential to baby’s cellular development, and milk in particular is a great source of calcium and Vitamin D, which helps form the little one’s bones and teeth and even help nausea. At least 3 to 4 servings of milk or other dairy, such as yogurt or cheese, should be consumed during pregnancy. Yogurt is not only good source of calcium but also rich in folic acid. Greek yogurt is richer in food value, as it contains twice the protein than regular yogurt.
Sweet potatoes provide vitamin A, and there is no restriction in taking it, so it is safe to eat as much as one can. Sweet potatoes are also rich in vitamin C and fiber. They are inexpensive, common and available. However, if vitamin A is taken from animal sources, such as liver, that can be very harmful. But fruits and veggies are always rich in vitamin A.
During pregnancy, lots of whole grains can be consumed from popcorn, oatmeal, whole grain bread and barley. Oatmeal, as well as Quinoa, are both excellent sources of protein, fiber, vitamin B, E and anti-oxidants. Oats can be eaten during the breakfast, and a total of 10 servings of whole grain a day should be consumed.
Beans and lentils
There are so many options to try like, beans, lentils, and chickpeas, all of which are rich in protein and fiber. Fiber helps best to fight against constipation and hemorrhoids. Lentils can be taken as soup or with salad, and they are a great source of calcium, zinc and amino acids.
Green leafy vegetables
Swiss chard, spinach, kale, collard greens and other green leafy vegetables are full of vitamins and nutrients, including vitamins A, C, and K, as well as iron as well as the all-important minerals. They’ve also been found to build strong nervous system, eye health brain development and the blood.
Fruits and Nuts
Eating a variety of green, red, orange, yellow, purple, and white fruits and vegetables will ensure getting variety of nutrients, as each provides different vitamins, minerals, and anti-oxidants. Mangoes, oranges, grapefruit, tangerines, avocado and clementine can meet the needs. Also, as some of them are filled with vitamin C, they help absorption of iron.
Those who want to get omega-3 from other than fish or eggs can try nuts, which are not only rich in omega-3 but also rich in important minerals (copper, manganese, magnesium, selenium, zinc, potassium, and even calcium) and vitamin E. To build the baby’s brain, eating nuts with salad, pasta and other recipes is a great idea if one does not like to try them alone.
As an excellent source of high-quality protein pregnant women can try meat. But too-fat or too-lean meats should be avoided, as well as half-cooked meat, as it may pass bacteria or parasites. Beef and pork contain choline too.
And, last but not least, one of the 10 best foods during pregnancy is red pepper. It gives a plenty of vitamin A, C, B6 and increases the appetite, and can be tried with pasta, noodles, sandwiches and salad.
By Rahad Abir