Top 15 Pregnancy Superfood
Pregnancy is the most beautiful thing happen for any woman in this world. And once you entered in the phase of motherhood then only thing you are worried about the baby’s health. So there are so many things which you need to look after for the healthy baby during the pregnancy period. So here in this article we are going to discus about the “Top 15 Pregnancy Superfood ” that you should not missed. which is not only good for your baby’s health but also for the brain development too.
Top 15 Pregnancy Superfood List :
- Dairy products
- Whole grains
- Sweet potatoes
- Oranges, Carrots
- Dried fruit
- Lean meat
- Fish liver oil
Dairy products :
Dairy products is the best dietary source of calcium, and provides high amounts of phosphorus, various B-vitamins, magnesium and zinc, Yogurt, especially Greek yogurt, is particularly beneficial for pregnant women. It contains more calcium than any other dairy product. Some varieties also contain probiotic bacteria, which support digestive health. People who are lactose intolerant may also be able to tolerate yogurt, especially probiotic yogurt. Taking probiotic supplements during pregnancy may reduce the risk of complications such as preeclampsia, gestational diabetes, vaginal infections and allergies
Whole grains :
Eating whole grains may help meet the increased calorie requirements that come with pregnancy, especially during the second and third trimesters. As opposed to refined grains, whole grains are packed with fiber, vitamins and plant compounds. Oats and quinoa also contain a fair amount of protein, which is important during pregnancy.
Additionally, whole grains are generally rich in B-vitamins, fiber and magnesium. All of these are frequently lacking in the diets of pregnant women.
This group of food includes lentils, peas, beans, chickpeas, soybeans and peanuts. Legumes are excellent sources of fiber, protein, iron, folate and calcium, iron, magnesium and potassium all of which the body needs more of during pregnancy. Folate is one of the B-vitamins (B9). It is very important for the health of the mother and fetus, especially during the first trimester.
However, most pregnant women are not consuming nearly enough folate. This has been linked with an increased risk of neural tube defects and low birth weight. Insufficient folate intake may also cause the child to be more prone to infections and disease later in life. Legumes contain high amounts of folate.
Sweet potatoes :
Sweet potatoes is rich source of beta-carotene, vitamin A.
Vitamin A is required for growth and differentiation of most cells and tissues. It is very important for healthy fetal development. Pregnant women are generally advised to increase their vitamin A intake by 10–40%. try to avoid very high amounts of animal-based sources of vitamin A, which may cause toxicity when eaten in excess. Therefore, beta-carotene is a very important source of vitamin A for pregnant women. Sweet potatoes also contain fiber, which may increase fullness, reduce blood sugar spikes and improve digestive health and mobility .
Greens Vegetables :
Green vegetable is one of the important in Top 15 Pregnancy Superfood such as Broccoli, such as kale and spinach, contain many of the nutrients that pregnant women need. These include fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate and potassium. Furthermore, broccoli and leafy greens are rich in antioxidants. They also contain plant compounds that benefit the immune system and digestion. Due to their high fiber content, these vegetables may also help prevent constipation. This is a very common problem among pregnant women. Consuming green, leafy vegetables has also been linked with a reduced risk of low birth weight.
Oranges, Carrots :
Everyone needs extra vitamin C in their diet, and oranges also contain folate, fiber, and water. Oranges are 90 percent water, so you can eat them to help meet your daily fluid. Pregnant women need Vitamin A because it helps the development of the skin, eyes, teeth, and bones for your baby. You don’t want to skimp out on vitamin A, and carrots are a fantastic source of vitamin A, and high fiber content keeps your bowels moving, reducing constipation, requirements. Remember, low fluid intake makes you feel even more tired.
Berries are source of water, healthy carbs, vitamin C, fiber and plant compounds. They generally contain high amounts of vitamin C, which helps the body absorb iron.
Berries have a relatively low glycemic index value, so they should not cause major spikes in blood sugar.
Berries are also a great snack because they contain both water and fiber. They provide a lot of flavor and nutrition, but with relatively few calories.
Avocados are an unusual fruit because they contain a lot of monounsaturated fatty acids. They are also high in fiber, B-vitamins (especially folate), vitamin K, potassium, copper, vitamin E and vitamin C.
Because of their high content of healthy fats, folate and potassium, avocados are a great choice for pregnant women.
The healthy fats help build the skin, brain and tissues of the fetus, and folate may help prevent neural tube defects (56).
Potassium may help relieve leg cramps, a side effect of pregnancy for some women. Avocados actually contain more potassium than bananas.
Dried fruit :
Dried fruit is generally high in calories, fiber and various vitamins and minerals, potassium, iron. Therefore, one serving of dried fruit can provide a large percentage of the recommended intake of many vitamins and minerals, including folate, iron and potassium. Prunes are rich in fiber, potassium, vitamin K and sorbitol. They are natural laxatives, and may be very helpful in relieving constipation. Regular date consumption in the third trimester may help facilitate cervical dilation and reduce the need to induce labor. However, dried fruit also contains high amounts of natural sugar.
During pregnancy, blood volume increases by up to 1.5 liters. Therefore, it is important to stay properly hydrated.
The fetus usually gets everything it needs, but if you don’t watch your water intake, you may become dehydrated.
Symptoms of mild dehydration include headaches, anxiety, tiredness, bad mood and reduced memory .
Furthermore, increasing water intake may help relieve constipation and reduce the risk of urinary tract infections, which are common during pregnancy.
But the amount you really need varies by individual.
As an estimate, you should be drinking about 1–2 liters each day. Just keep in mind that you also get water from other foods and beverages, such as fruit, vegetables, coffee and tea.
Prunes are filled with fiber and can help your digestive system run smoothly. A healthy amount of fiber can even prevent the risk of developing preeclampsia. Preeclampsia can bring adverse side effects, such as high blood pressure, swollen feet, and protein in urine. A serving size of 5 prunes has 3 grams of fiber. Pregnant moms should aim for 25 grams of fiber daily. Add prunes to an almond milk and banana smoothie or to your favorite oatmeal.
Salmon is very rich in essential omega-3 fatty acids.
Most people, including pregnant women, are not getting nearly enough omega-3 from their diet .
Omega-3 fatty acids are essential during pregnancy, especially the long-chain omega-3 fatty acids DHA and EPA.
These are found in high amounts in seafood, and help build the brain and eyes of the fetus. This has caused some women to avoid seafood altogether, thus limiting the intake of essential omega-3 fatty acids. However, studies have shown that pregnant women who eat 2–3 meals of fatty fish per week achieve the recommended intake of omega-3 and increase their blood levels.
Eggs are the ultimate health food, because they contain a little bit of almost every nutrient you need.
A large egg contains 77 calories, as well as high-quality protein and fat. It also contains many vitamins and minerals. Eggs are a great source of choline. Choline is essential for many processes in the body, including brain development and health. A dietary survey in the US showed that over 90% of people consumed less than the recommended amount of choline . Low choline intake during pregnancy may increase the risk of neural tube defects and possibly lead to decreased brain function .
Lean meat :
Beef, pork sea food and chicken are excellent sources of high-quality lean protein.
Furthermore, beef and pork are also rich in iron, choline and other B-vitamins — all of which are needed in higher amounts during pregnancy. Iron is an essential mineral that is used by red blood cells as a part of hemoglobin. It is important for delivering oxygen to all cells in the body.
Pregnant women need more iron, since their blood volume is increasing. This is particularly important during the third trimester. Low levels of iron during early and mid-pregnancy may cause iron deficiency anemia, which doubles the risk of premature delivery and low birth weight.
Fish liver oil :
Fish liver oil is made from the oily liver of fish, most often cod. The oil is very rich in the omega-3 fatty acids EPA and DHA, which are essential for fetal brain and eye development . Fish liver oil is also very high in vitamin D, which many people do not get enough of. It may be highly beneficial for those who don’t regularly eat seafood or supplement with omega-3 or vitamin D. Low vitamin D intake has been linked with an increased risk of preeclampsia. This potentially dangerous complication is characterized by high blood pressure, swelling of the hands and feet, and protein in the urine .
Consuming cod liver oil during early pregnancy has been linked with higher birth weight and a lower risk of disease later in the baby’s life .
A single serving (one tablespoon) of fish liver oil provides more than the recommended daily intake of omega-3, vitamin D and vitamin A. However, it is not recommended to consume more than one serving (one tablespoon) per day, because too much preformed vitamin A can be dangerous for the fetus. High levels of omega-3 may also have blood-thinning effects.
Top 15 Pregnancy Superfood : Conclusion