According to a recent study, women who have poor diets while pregnant are more likely to give birth prematurely than women who eat healthily. Therefore, eating a well-balanced diet, with specific focus on certain types of nutrients that are beneficial for fetal development, is a necessary and somewhat challenging part of being pregnant. Below is a list of 12 of the best foods to eat during pregnancy:
Eggs are a low-calorie, high protein, and versatile food source, but when pregnant, the omega-3 fatty acids present in them, especially DHA, is particularly beneficial. This is known to boost brain development and the formation of healthy eyes.
2. Dairy Products
Calcium is one of the major elements of a pregnant woman’s diet, and the best type of foods for a consistent and direct calcium supply are dairy products. Furthermore, the high vitamin A, vitamin D, and protein content of milk and cheese is just as important for the development of newborn children.
These fruits are great to eat during pregnancy as they offer a wide range of health benefits. For example, the folic acid content ensures proper neural tube development in the baby, the vitamin C stimulates the development of a healthy immune system, while other B vitamins do everything from improving tissue development to preventing morning sickness. Furthermore, avocados are very high in healthy fats, so they can help you to boost your weight and feel full if you’re craving food.
4. Sea Salt
Although many people tend to stay away from salt to improve their health, increases circulation, and lower blood pressure, sea salt contains one important element for proper fetal development – iodine. As most pregnant women are told to avoid sushi (and the seaweed packed with iodine that sometimes accompanies this dish), sea salt is often the best method of adding this important hormone to a pregnancy diet.
This food is a subject of debate for a pregnancy diet. The reason for this is that some fish can contain traces of mercury and other harmful trace minerals and compounds that could be very unhealthy, even dangerous, for your unborn child. However, fish such as salmon, sardines, herring, and mackerel tend to have much lower levels of dangerous minerals and are packed full of healthy nutrients such as omega-3 fatty acids, which are extremely important for proper fetal development.
Vitamin A is an important part of a pregnancy diet, as it guarantees the proper formation of eyes, skin, teeth, and bones. To add to this, the high fiber content keeps your bowels moving regularly, preventing pregnancy constipation.
This exotic fruit is a wonderful source of vitamin A, vitamin C, and potassium, which spurs fetal development and improves your blood pressure and immune system while pregnant, both of which are notorious victims of pregnancy stress. Furthermore, mangos also help to settle the stomach and reduce morning sickness.
Oatmeal and other types of grains are packed with essential minerals, such as copper and iron, as well as a huge dose of fiber. Fiber helps to boost your heart health, which sometimes takes a serious beating during pregnancy, while also regulating your bowels, reducing cramping and other gastrointestinal issues that appear during pregnancy.
When pregnant, there’s a very good chance that you’re always looking for a snack to tide you over to the next meal. Nuts are an easy, on-the-go healthy snack that will provide you with a wealth of minerals such as iron, copper, magnesium, selenium, and zinc, all of which play an important role in maintaining your mineral levels, as well as the baby growing inside you. To add to this, the omega-3 fats found in almonds, pistachios, and walnuts help to develop your unborn child’s brain.
Spinach is full of important pregnancy nutrients, such as vitamin A, vitamin C, calcium, iron, fiber, and folic acid, as well as a range of antioxidants that can help to protect your developing baby from any chronic diseases. The high iron content of spinach is particularly important for the mother, as anemia is a common concern during pregnancy and immediately following birth.
These small, unassuming dietary boosters are some of the most folate-packed items you’ll find in the grocery store, so they help to protect your baby from neural tube defects better than almost anything else. Furthermore, they contain high levels of iron, fiber, and complex carbohydrates that will keep you feeling full and will optimize your absorption of nutrients and digestive process.
Chicken and other lean types of protein are a must for your baby’s development since the amount of protein required is huge. However, make sure that you primarily get high-quality lean protein and avoid any overly processed meats as these can often contain harmful bacteria or chemicals that you shouldn’t be putting in your body when you’re pregnant.