Best Foods Recommended for Every Pregnant Woman

1,125 Views Updated: 26 Jul 2017
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Best Foods Recommended for Every Pregnant Woman

Becoming a mother is perhaps the most special yet fragile phase of every woman’s life. One needs to be extra cautious about a pregnant woman's health, because now she is not only responsible for her well-being, but also for the little foetus in her womb.

We understand the myriad needs of every pregnant woman and how her health can affect the baby. Therefore, we have some handy food tips for you and your litle one. Here’s a list of essential food items that every mother should consume for a healthy and happy baby.

#1. Dairy products

During pregnancy, the body needs extra protein and calcium to meet the needs of the baby living inside the womb. Dairy products contain two types of high quality protein: casein and whey. Dairy is undoubtedly the best dietary source of calcium. It also provides high amounts of phosphorus, various B-vitamins, magnesium and zinc. Greek Yogurt is highly recommended.


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#2. Sweet potatoes

Sweet Potatoes are rich in beta-carotene, a plant compound that converts gets converted into Vitamin A once it's inside the body. Vitamin is pivotal for the growth of the womb and helps in the differentiation of cells and tissues of mother and child. It further aids in healthy development of foetus. Expectant mothers are advised to increase their Vitamin A consumption by 10-40%.

 

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#3. Salmon

Salmon is rich in essential omega-3 fatty acids. They are important during pregnancy, especially the long-chain omega-3 fatty acids DHA and EPA. These can be found in seafood and help in building the brain and eyes of the fetus. Pregnant women generally stay away from sea foods due to high amounts of mercury present in fatty fishes. Salmon, however, is a natural source of Vitamin D, which women usually lack in their diets.


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#4. Eggs

Eggs are said to be one of the essential food item as it contains almost all the required nutrients. It contains fat, high-quality proteins and iron. It also contains high amounts of vitamins and minerals. They are a great source of choline. Choline is essential for many processes in the body, including brain development and health. A single egg contains roughly 113 mg of choline, which makes about 25% of the prescribed daily intake for pregnant women (450 mg).


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#5. Broccoli and dark leafy greens

Broccoli and dark green vegetables, like spinach, contain many nutrients that a pregnant woman’s body requires. They are rich in fiber, vitamin C, Vitamin K, Vitamin A, calcium, iron, foliate and potassium. They are also rich in antioxidants and contain plant compounds that benefit the immune system and the digestion also.


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#6. Fish liver oil

Fish liver oil is made from the oily liver of the fish. The oil is rich in the omega-3 fatty acids EPA and DHA, which are very important for the fetal brain and eye development .It is also rich in Vitamin D. Lack of Vitamin D Leads to increased risk of preeclampsia. It may also lead to complications like high blood pressure, swelling of the hands and feet, and protein in the urine.


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#7. Berries

Berries are full of water, healthy carbs, and Vitamin C, fiber, and plant compounds. They usually contain high amounts of Vitamin C, which helps the body to absorb iron. Vitamin C is also important for healthy skin and strong immunity system. They have a lot of flavor and nutrition and very less calories. Due to low glycemic index value, no major hikes in blood pressures are witnessed.


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Do you have any suggestions in mind for a pregnant woman's diet ? Let us know in the comment section below.


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