Pregnancy is one of the most joyous moment not just for the women, but also for her whole family. The news of the arrival of a new member in the family brings blessings and happiness for everyone. And with that, starts countless advises on what you should eat, what you shouldn’t, what work you should do and what you shouldn’t, and many more. Among all these suggestions, maintaining a healthy diet during this period is crucial and having a proper diet with all the additional nutrients is essential.
A meal that lacks proper nutrients can adversely affect the baby’s development. It just helps in weight gain and getting diabetes. Therefore, the first step towards having a healthy nine months is to have a proper diet to ensure a healthy start for your baby and you.
Here is a list of Top 10 food items you must not miss eating during your pregnancy.
1. Dairy products – A rich source of calcium
These products contain calcium, zinc, phosphorus, vitamin B and magnesium which is very important for the growth of fetal. Also, some of these dairy products contain probiotic bacteria which is great for reducing birth complications, gestational diabetes, and vaginal infections.
Dairy products include yogurt, curd, butter, cheese, cottage cheese, paneer, and ricotta, etc. Yogurt is especially good for a pregnant woman and must be included in the diet often.
2. Eggs – An important source of protein
Eggs are a rich source of protein, which is pivotal for building cells of both yours and your baby’s body as they have amino acids. Combined with vegetables, they make a great meal any time of the day.
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3. Legumes – An essential source of Vitamin B
A legume is a group of food that includes lentils, peas, chickpeas, soybeans, and peanuts. They are a plant-based food source that is rich in folate, calcium, protein, iron, and fiber which are all essential for the mom to be.
Also, folate is a good vitamin B producer that is beneficial for baby’s growth, especially during the first trimester. If you are not consuming enough Folate, your child may be prone to infections and diseases and low birth weight.
4. Sweet potato for Vitamin A
Usually, we associate potato with weight gain, but sweet potato is an excellent source of Vitamin A. Their orange color is due to carotenoid and plant pigmentation that converts in our body into vitamin A. Also, it is an excellent source of Vitamin C and fiber which helps in good digestive health and reducing blood sugar level. Sweet potato can be made into mash or turnovers for a delicious nutrient filled meal.
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5. Broccoli, dark green vegetables – A good source of many nutrients
Broccoli and dark green vegetables like spinach and kale are an excellent source of many rich nutrients that are essential for pregnant women.
They include fiber, Vitamin A, C, and K, calcium, iron, and potassium which helps in solving many problems.
Constipation can be reduced with the consumption of these vegetables as they have a good amount of fiber. Also, this group of vegetables has antioxidants that help build the immune system and helps with the low birth weight.
6. Berries- Vitamin C source
During this time, a lot of water is needed, and Berries provides that much-needed water.
They have Vitamin C that helps with skin health and immune system. They provide lots of flavor and nutrients with the low-calorie count.
7. Avocados – A source of monounsaturated fatty acids
With the advantage of having healthy fats, this fruit also has potassium, B-Vitamins, Copper and Vitamin K, E and C.
These healthy fats help in building the cell, brain, and tissue of the fetus and the potassium present in it prevents any leg cramps you may suffer during this period.
8. Water to curb dehydration
Pregnancy makes women blood volume to spike, that’s why it’s important to stay hydrated. If your water intake is less than the ideal, you may get dehydrated and suffer from anxieties, irritation, tiredness, and headaches. Also, meeting the required amount of water consumption helps in relieving constipation and lessens the risk of Urinary tract infection.
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9. Whole Grains – A Source of High fiber
Fiber is good for constipation and digestion, thus include wholegrain food items like oats and celery in your meal. The fiber and Vitamin E present in these foods will help protect the cell of the fetus and will guard your cells as well.
10. Walnuts- richest source of Omega 3
They make for a great snack between meals as they are rich in plant-based omega 3 acids. Also, they’re a rich source of fiber and protein. It indeed is a healthier choice of a snack than a sandwich.
Bonus: To avoid miscarriage, there is one great remedy. Every night when you are going to sleep, take 1 gm of bamboo silica. Add this to the milk and have it. It also works as a great ayurvedic tip for fair baby during pregnancy. Additionally, consuming this improves your baby’s health too.
What you eat during pregnancy will affect your overall health and your baby’s health. Thus, it’s crucial to choose nutrient-dense food items over processed food. A right choice today can be beneficial in the long term, but a wrong choice can harm you in more than one ways. Therefore, it is essential to carefully analyze all the intakes you are taking during the pregnancy. Above mentioned food items are said to have healing capabilities so don’t forget to eat them.
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Disclaimer: These tips have been written to our best of knowledge. Our expert writers have done deep research in bringing these tips to you. It’s up to you to use these tips or not, as we hold no responsibility whatsoever in case of backfiring of any useful advice. These tips work for the most, but if they didn’t work for you or backfired, then we hold no responsibility for it. You’re completely free to use or ignore these tips.