The pregnancy is a long, difficult period with any woman. This process demands good quality of caring and nutrition is always considered as a number one factor to mother and baby’s health. This article will give you a list a ten-fabulous food that pregnant woman can assume.
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Eggs with pregnancy period
Eggs are a gorgeous source of protein, vitamins, and minerals that a pregnant woman needs a lot. Protein in one egg can supply 12 percent for body demand and it is also easy to digestive. To avoid the risk of diarrhea due to salmonella, eggs should be cooked fully because salmonella can transmit to the baby. The scientists found many good vitamins in eggs for a pregnant woman such as vitamin A, vitamin D, Vitamin B12, vitamin B6 with a high content which is necessary for fetus development.
Omega-3 fatty acid is a crucial substance that contributes a lot to baby brain formation as well as vision. An essential thing for the pregnant also presents in eggs is iron. Due to increasing blood formation demand, iron is completely significant for the pregnant. Choline in eggs puts the baby out of risk of defects in the neural tube and contributes to the brain progress.
The protein requirement in pregnancy is high because almost organs formation in baby needs a high amount of protein. The mother also needs more energy in the pregnant period. Lean meat is considered as the meat has only 2-3 percent of the fat component. It has various sources from lamb, beef, chicken and pork so they lead to many dishes with lean meat that the pregnant never feels bored with. Lean meat is also a good supplement of choline that has an important role in neurology system of the baby.
Beside lean meat, the pregnant has another choice to get protein and that is beans. Beans contain not only variety of proteins but also fiber and a little fat. So they become a perfect food. Moreover, each small bean has a certain amount of iron, calcium, magnesium and so on. These are important with the pregnant. The presence of fiber in beans helps reduce constipation which is very common in the pregnant period.
Milk and dairy product
In the pregnant period, the mother needs the very high amount of calcium because of bone formation in the baby. If the calcium supplement is not enough for the baby, the mother body will take calcium in her bone to provide for the baby and this thing leads to osteoporosis in the mother. To avoid it, the pregnant woman needs a calcium supplement and no source is good as milk and dairy products. A pregnant woman should drink 3 cups of no- fat milk and each cup is up to 600 ml. Otherwise, the pregnant also consume other dairy products such as yogurt, cheese and so on.
Salmon has a unique substance that cannot synthesize artificially, is omega 3 fatty acids. Your baby’s brain and vision depend largely on omega-3 fatty acid. Can you guess who hold the most of the omega-3 fatty acid in the world? This is salmon which is a super food for the pregnant. Omega-3 fatty acid, protein, vitamins B12, vitamin B6 are high level in salmon and only 200 mg of salmon can supply nearly vital nutrition for the pregnancy’s demand per day.
Another rich source of omega-3 fatty acid is walnut. Omega-3 fatty acid is crucial for the baby which is the fact that we mentioned many times in this article. Walnuts contain a high level of protein, calcium, potassium, vitamin B, fiber and magnesium which every baby needs to grow up healthily inside the mother.
Dark green leafy vegetable
The dark green vegetable is necessary food for every meal of the pregnant because it is rich in vitamins, fiber, and folate. Folate is also an important supplement in pregnancy due to its own ability to prevent neural tube defect. Some kinds of dark green leafy vegetable are kale, collard, spinach, rapini, lettuce.
Avocados are a perfectly suitable food for pregnancy’s menu because they have full types of vitamins, a high content of folate and calcium. This also helps to prevent anemia, constipation as well as the undigested syndrome.
In the pregnant period, calcium stands first then iron stands second in minerals list that a pregnant need. Iron takes a large part in blood formation process in the pregnant because the mother should have enough blood for two people and the baby develops very fast. Oats have the highest level of iron to compare with other plants. It is also a good source of dietary fiber which prevents constipation.
Food rich in vitamin C
Why the pregnant needs vitamin C? It’s an interesting story. We know iron is vital mineral for pennant’s health. So to maintain a good health for the pregnant woman, we need to ensure effective iron absorption and vitamin C is the key. Vitamin C in circuit fruit, tomatoes, strawberries help to absorb iron best and it is irreplaceable food for the pregnant.