Nothing can encourage people to develop better eating habits than discovering that they are pregnant.After all, your body is undergoing huge changes, and you and your baby need sufficient vitamins and nutrition to maintain health and strongness.But what is a healthy food for pregnancy, which can make the fetus grow healthily.The following are 10 best foods and reasons for eating during pregnancy.
1. Egg
Whether you like fried, frying, boiled or boiled, or as fried egg rolls, eggs are gold standards for prenatal protein.They are also important sources of folic acid, iron and choline.
Eggs are not only a relatively cheap, extensive and convenient protein source, but also contain choline.Choline is crucial to the development of the fetal brain, which can reduce the risk of neurotic defects, such as spine bales.However, in order to obtain more comprehensive nutrition, you must eat the entire egg, because the egg yolk contains choline (so forget the order of eating egg whites).Extreme benefits: Stimulate the baby’s brain by purchasing eggs rich in omega-3 fatty acids.
2. Sweet potato
Sweet potatoes are rich in nutritional fiber, vitamin B6, potassium (even more banana!), Vitamin C and iron, and copper and-carotene.
Sweet potatoes are rich in sweet potato β-carotene, a antioxidant, which transformed into vitamin A.You may know that vitamin A plays an important role, which is beneficial to the baby’s eyes, bones and skin.These sweet potatoes can also meet the needs of pregnant women for iron.
3. Nuts
This crispy (convenient) snack is rich in healthy fat (including the Omega-3 fatty acids that promote the development of the brain before), protein, fiber and various vitamins and minerals.In addition, eating nut can help you reduce 350 mg of magnesium.
Eating foods rich in magnesium can help reduce the risk of prematureness and help the development of infant nervous systems.A cup of almonds contains nearly 250 mg of magnesium, so hide a convenient prenatal energy snack in your bag.If you feel like a bottomless hole now, try the happy fruit with the shell.Their magnesium content is slightly lower (150 mg per cup), but they need to eat longer, so that your body has more time to realize that you are full.
4. Beans and lentils
If you are not a big meat meal (or not at all), beans and lentils are important sources of protein and iron, and it is also an important source of folic acid, fiber and calcium.Beans (especially roasted beans) are also rich in zinc.
Beans are rich in minerals that are beneficial to babies and mothers in animal products, so they are good choices for vegetarians and quasi -priced mothers.Beans are also rich in zinc. Zinc is a basic mineral that can reduce the risk of premature birth, low birth weight and long -term delivery.Will beans affect your stomach? Other important sources of zinc include meat, chicken, milk, enhanced grain, cashew, pea, crab and oysters (don’t eat raw!)
5. Lean meat
Of course, you know it is a good source of protein, but lean beef and pork are also rich in iron and B vitamins.
Your body now needs more protein (an additional 25 grams per day) to help babies grow and ensure that her muscles develop normally.The same is true for iron: Lack of this minerals can damage the growth of babies, increase the risk of premature birth and low birth weight.Iron is also important to mothers -it is necessary for red blood cell formation (prevention of anemia).During pregnancy, your blood volume will increase, so you need to increase the intake of iron (about 27 mg per day).Extra benefits: The meat provides a large amount of vitamin B6 to help the baby’s tissue and brain development, and at the same time alleviate the mother’s morning vomiting, and B12 to help maintain healthy nerves and red blood cells.
6. Orange juice
Drink a cup in the morning, supplement folic acid, potassium, and of course vitamin C.
You may have heard a lot of folic acid. This is a necessary nutrient. In the early stages of pregnancy, you can effectively prevent some birth defects, so try to make the recommended 400 mg per day.The potassium of orange juice is important for controlling muscle function, metabolism and overall health.Like iron, pregnant women need to consume more potassium.
You can also obtain vitamin C from broccoli, tomatoes, strawberries, red pepper and various citrus fruits. In addition, orange juice is rich in vitamin D, which can promote the blood circulation of the placenta and help the absorption of calcium.In this way, the baby’s bones will be stronger.
7. Yogurt
The original yogurt actually contains slightly more calcium than milk.In addition, it also contains necessary skeletal construction nutrients, including protein, vitamin B and zinc.
Calcium is essential for maintaining bone and teeth health and helping infants to develop, and lack of this critical nutrition may make you all in danger.Expectant mothers should consume 1000 mg of calcium daily to reduce the risk of low birth weight and premature birth.If your calcium content is insufficient, your body will absorb the calcium required by your baby from your bones, which will increase your risk of osteoporosis in the future.Adding fruits to the yogurt as snacks can double your protein (and fiber) content.
8. Oatmeal
These oatmeals are rich in fiber, protein and vitamin B6.All -wheat food is very good for maintaining your energy level, especially if morning vomiting makes you feel a little tired.In addition, all fibers can relieve constipation.It also contains protein and vitamin B6, both of which are important to infant development.
9. Green leafy vegetables
Dark green vegetables rich in antioxidants and nutrients -including spinach, asparagus, cauliflower and cabbage -should be listed on everyone’s pregnancy food list.These super foods are particularly important for mothers and developed babies.This is because in addition to all antioxidants, green leafy vegetables also offer calcium, potassium, fiber, folic acid and vitamin A.
10. Deep sea fish
This oily fish is rich in omega-3 fatty acids and protein.Omega-3 fatty acids (also known as DHA and EPA) in fish can help the baby’s brain development. The higher the DHA content in the newborn, the higher the IQ in the future, the higher the exercise skills, and the less neurological problems.Omega -3 fatty acids are also good for baby’s eyes. Salmon is also an important source of lean protein of expectant mothers.
