It is not that one has to take a special diet but whatever one eats during the period of pregnancy should be rich in nutrients, minerals and vitamins because food is one such thing that directly influences the growth and development of the unborn. A proper healthy diet acts as a fuel to end this experience smoothly. It is recommended to gain a bit of weight and health in order to improve the chances of having a full term baby with low risk of health problems. So without losing a minute read through the chart of top 10 foods for pregnancy and update your knowledge regarding food during pregnancy.
Top Ten Healthy Foods for Pregnancy
The top ten foods for pregnancy will guide you to the healthiest diet during this crucial phase in your life.
All types of berries including blackberries, blueberries and raspberries are natural store house of vitamin C, potassium, antioxidants, fibre, folate, beta carotene and folic acid which in a way proves to be healthy food pregnant women. These fruits are basically essential for the baby to develop its immune system and healthy skin cells. According to experts, expecting mothers should indulge in bowl full of berries after having meals so as to absorb nutrients better.
2. Oily Fish
Oily fish such as Salmon, Sardines, Tuna etc are recommendable during pregnancy as they are the store house of Omega 3 fatty acid that helps in the baby’s neurological development and protect against the baby blues. Two servings of fresh tuna, salmon, mackerel, herring or sardines a week can do wonders for a conceiving mother by cutting down the chances of post natal depression. Some of them are also great source of protein – high in iron.
3. Lean Meat
Meat is an excellent source of high-quality protein and lean meat come with low fat but contains protein and some vitamins and minerals. During pregnancy, the need for iron sky rockets to 27 milligrams per day and lean meat can be the supplier of it. They also contain vitamin B12 which is important for a mother and her child. But it is advisable to cook it well to avoid bacteria which can be harmful.
Beans are naturally low in fat, are free of saturated fat and trans-fat, and are a cholesterol-free source of protein. Research shows that a diet including beans may reduce the risk of heart disease. They are also natural source of antioxidants and photochemical. Beans are a good choice for mothers expecting their babies in few months, because they boast a low glycemic index and contain complex carbohydrates and helps to keep blood sugar in normal range. More over they contain protein, complex carbohydrates, fiber, antioxidants, and important vitamins and minerals, such as folate, manganese, potassium, iron, phosphorous, copper and magnesium that are important for a new baby.
5. Whole Grains
Whole grains have been regarded as one among the top 10 foods for pregnancy because they are rich in vitamin C, foliate, and fibre. Grains such as brown rice, oats, quinoa and millets release energy more slowly, helping to keep the blood sugar levels stable and so prevents the energy slumps that leave one feeling lacklustre. These foods are also full of iron and B vitamins and when eaten regularly can help to prevent the uncomfortable constipation that many women suffer with during pregnancy.
Yogurt is nutritionally rich in protein, calcium, riboflavin, vitamin B6 and vitamin B12 which are vital in a pregnancy diet. In the words of specialist if calcium is not taken enough then the limited amount will go to the baby, depleting the calcium in the mother’s bones and teeth. Yogurt has benefits beyond milk and facilitates in building a healthy skeleton for the baby.
7. Green Leafy Vegetables
Leaf vegetables are typically low in calories, low in fat, high in protein per calorie, high in dietary fiber, high in iron and calcium, and very high in phytochemicals such as carotenoids, lutein, foliate, magnesium as well as vitamin A, B, C and K. while vitamin A and C are well known for their work in immune system Vitamin B provides energy. The role of Vitamin K is to help in blood clotting and is important as we want our blood to clot well after giving birth. Spinach, kale, Swiss chard, and other green leafy vegetables are found to promote healthy eye sight thus including them in the list of top ten foods for pregnancy.
8. Dry Fruits
It is said that women should consider dry fruits as their best friends during the period of nine months. Many vitamins and minerals which are regarded essential for successful pregnancy are contained in dry fruits. Dried fruits are often rich dietary sources of Vitamins, calcium, folic acid, iron, beta carotene, fibre and other nutrients. Doctors points out that the especially high fibre and sugar content of prunes often provides a laxative effect, which may relieve occasional bouts of constipation in pregnant women.
Papaya is a tropical fruit that comes loaded with folate, potassium, vitamin C and fibre. Heartburn which is a common symptom during the third trimester can be avoided by consuming papaya. But care should be taken only to have ripe papaya as it contains pepsin in their latex when raw and this can induce contractions. Moreover, the fruit can serve great for digestion due to the presence of high fibre.
Egg is the most essential food to be taken during pregnancy since it contains protein and other important nutrients. This is a phase when both the mother and child need vitamins and minerals which can be fulfilled by having one or two eggs regularly. Eggs are also rich in chlorine, which promotes a baby’s overall growth, while helping prevent neural tube defects. Egg yolk is considered the brain food for the growing infant and is an excellent source of special long-chain fatty acids called EPA and DHA, which play a vital role in the development of the nervous system in the infant. Moreover it is easily available and quick to prepare.