Pregnancy is a very important and crucial phase in every woman’s life. It is that time when you get pampered thoroughly because you are pregnant, so make the most of it. You are told a million times to eat right and eat more because you are eating for two (or more) people and whatever you eat goes to the baby and greatly affects its health too.
Most people are completely unaware of what to eat during pregnancy and get all kinds of advice from neighbors, family and people all around them. Don’t fret, just read this article to get clarity about the right kinds of food to eat when you are pregnant.
Avocados: Loaded with folic acid (vital to forming your baby's brain and nervous system), potassium, vitamin C, and vitamin B6 (which not only helps baby's tissue and brain growth, but may also help with your morning sickness), avocados are a delicious way to get your vitamins. Keep in mind that avocados are high in fat (though the very good kind) and calories, so heap them on your plate only if you're having trouble gaining weight.
Broccoli: Ensuring you eat well during pregnancy has endless benefits for you and your baby.Packed with plenty of vitamins A and C, with a calcium bonus (better to build those baby bones with), as well as baby-friendly folic acid. It can reduce your chances of your baby being born with a spinal abnormality.It’s rich in iron and calcium. Want that pregnancy glow? Then eat broccoli-its packed full of essential vitamins and minerals known for shiny hair and glowing skin.Broccoli is a good source of folate which helps prevent neurological defects such as spina bifida in the fetus. All women need a regular source of folate during pregnancy.
Carrots are a rich source of vitamin A and help in the baby’s development of bones, teeth and eyes. Carrots also contain vitamin C and vitamin B6 and are packed with fiber. Overall, it makes for a great vegetable to have during your pregnancy, for children and even otherwise. You can include them in salads or have them in soups or any way you please.
Nuts are loaded with vital minerals such as copper, manganese, magnesium, selenium, zinc, potassium, calcium and vitamin E. Just ensure that you eat only a handful of nuts as they are high in fat. You could also simply pop a handful into your mouth daily. Try an assortment of nuts such as almonds, cashews, walnuts, pistachios and so on.
Protein and carbohydrates are extremely important during pregnancy as they affect the baby’s growth and development. Some foods rich in protein are green vegetables, dairy products and so on. Foods rich in carbohydrates are potatoes, whole grains and pasta. Overall ensure you eat a balanced diet containing proteins, iron, carbohydrates, calcium, fruits etc on a daily basis and you should do well.
Foods rich in Calcium:It is highly recommended to drink plenty of milk during pregnancy as it contains calcium. Also if you do not drink milk during pregnancy you could get osteoporosis later. A cup of plain yoghurt has more calcium than even milk and is found to be rich in protein as well. Yoghurt also contains folic acid and protein. Drink milk even though you might take calcium supplements as there is more calcium in milk than the supplements. Calcium is a key to growing your little ones healthy bones,teeth, and muscle growth. It is also needed by a pregnant mothers body to store for use later on during breastfeeding.
Orange juice:Not only is this juice high in vitamin C and folic acid, it's also a good source of potassium, which has been shown to help lower high blood pressure, a particular danger during pregnancy.
Oatmeal: Here's good reason to feel your oats (and eat them often). They're full of fiber, the B vitamins, and iron and a host of other minerals. Fill your breakfast bowl with them, but don't stop there. You can add oats — and all their nutritional super powers.
Spinach: Rich in folic acid, iron (which you need for all those blood cells, Baby!). The pre-requisite for the development of a healthy fetus is adequate intake of folate/folic acid by the expectant mother.In fact, the requirement for folate starts immediately on conception of the fetus. Hence, it is important that women increase their folate intake as soon as they plan to get pregnant. This is very important because deficient levels of folate can lead to serious birth defects like cleft lip, cleft palate and spina bifida.Folic acid is required in significant quantities for the developing fetus.
And if the mother is deficient in folic acid then it leads to a host of problems like insufficient absorption of food by the small intestine, shortness of breath, decrease in weight, diarrhea, tiredness, etc. Spinach has been found to be an excellent source of nutrition for lactating or nursing mothers and also helps in improving the quality of the milk.
Spinach is also a very rich source of beta carotene which the body easily converts to vitamin A. Vitamin A is very essential for the developing fetus during pregnancy and also while breastfeeding. This is so because vitamin A plays a pivotal role in the healthy development of the fetus specially lung development and maturation.
The sole purpose of these blogs is to provide information about the tradition of ayurveda. This information is not intended for use in the diagnosis, prevention or cure of any disease. If you have any serious, acute or chronic health concern, please consult a trained doctor/health professional who can fully assess your needs and address them effectively. If you are seeking the medical advice of a trained Ayurvedic expert, call us or e mail.
Dr Unnati Chavda
(Promoting pregnancy wellness)