Markethealthbeauty.com | Healthy Foods for Pregnancy – Eating a healthy diet is important for all of us to a healthier lifestyle. This is even more important for pregnant women. Pregnant women need to eat healthy food which is full of nutrients for the health of the mother and the fetus it contains.
These healthy foods need to contain balanced nutrition such as protein, fat, fiber, carbohydrates, as well as vitamins and minerals. And of course, this healthy food needs to have a good taste. Here are 5 healthy foods for pregnancy that you must try.
Healthy Foods for Pregnancy
Milk and its processed products
Milk is a very important food for pregnant women. Milk and processed products such as cheese and yogurt will provide calcium intake which is needed for fetal growth. Milk also contains two kinds of protein, namely casein and whey protein.
In addition, milk also contains various vitamins and minerals that the body needs such as B vitamins, magnesium, phosphorus, and zinc.
Cheese as one of the processed products from milk also contains many nutrients. You can enjoy cheese as a snack or add cheese to your favorite food.
Consuming yogurt is also very good for pregnant women. Yogurt contains probiotic bacteria that can maintain a healthy digestive tract.
If you have lactose intolerance, then you can replace cow’s milk with soy milk or almond milk.
Nuts
The next Healthy Foods for Pregnancy are nuts. Who doesn’t like nuts as a snack? The nuts turn out to contain many nutrients that pregnant women need such as: folic acid, protein, calcium, fiber, and iron. Folic acid or vitamin B9 is a very important nutrient for pregnant women to help the development of the fetus, especially in the first trimester.
In one day, pregnant women need to consume 600 micrograms of folic acid. Adding nuts as one of the mandatory foods or snacks will help to meet the needs of folic acid for pregnant women.
Nuts that can be consumed vary, such as peanuts, chickpeas, peas, almonds, and so on. Make sure to always have this healthy snack ready at home.
Salmon
If you like fish dishes, choose salmon as one of your favorite menus. Salmon is very good consumed by pregnant women because it contains a lot of fatty acids omega-3. This nutrient is very good for the growth of the brain and the eyes of the fetus. In addition, omega-3 fatty acids can also prevent babies from being born prematurely.
Salmon is also rich in vitamin D which is good for bone growth and good for body resistance. These nutrients are needed by both pregnant women and fetuses.
But be careful, because not all sea fish is good for pregnant women to eat. Some marine fish such as white tuna, shark, king mackerel, and swordfish should not be consumed by pregnant women because they contain high levels of mercury.
Egg
The next Healthy Foods for Pregnancy are eggs. Eggs are very good for pregnant women. You can make a wide variety of foods with eggs. Sandwich eggs, scrambled eggs, and so on. Eggs contain many nutrients needed by pregnant women, including choline.
One egg contains about 147 milligrams of choline, or one-third of the daily requirement of choline for pregnant women. Choline can help the growth of the fetal brain and prevent abnormalities in the fetal brain and spine.
Broccoli and other green vegetables
Do not be lazy to eat green vegetables such as broccoli, spinach, and others. Green vegetables contain various vitamins and minerals that can prevent babies from being born with too low a weight. Vegetables also contain lots of fiber which is beneficial for the digestive system of pregnant women.
Vitamin and mineral content in green vegetables include vitamin C, vitamin K, iron, folic acid, and potassium.
In addition to cooking, broccoli or green vegetables can also be made into juice. To make it taste fresher, you can mix the juice of this green vegetable with fruits such as oranges or lemons.
Those are some foods that are rich in nutrients and good for pregnant women to consume. Remember that the food you eat during pregnancy will have an effect on the fetus. So, make sure that these healthy foods are always on your daily menu.
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