12 Superfoods to Eat during Pregnancy
Pregnancy can be a tedious journey filled with both pleasure and pain. It is important to be healthy and fit during the entire period, as it contributes much to nurturing the fetus. There could be two extremes – feeling to eat too much and feeling nothing to eat at all; there are in-betweens as well. Sometimes, even a thought of certain foods can bring you a tendency of puking your innards; while, sometimes you might feel like emptying a whole lot of calories in no time. Whatever, you have to eat for your baby. Apart from the daily food routine, there are few superfoods for pregnancy that can be of great nutritional value to you and your baby.
Superfoods to Eat during Pregnancy
Packed with lots of nourishing nutrients, these super foods are indeed pregnancy powerhouses. They are sure to provide the optimum mix of nutrients that is required for you and your baby. Adding these choices to your diet can boost-up your nutrition during pregnancy.
This common fruit is an energy-boosting bite that one can rely on at all times. Even at the mid of the night, this starchy fruit can stop your hunger cravings. Bananas are rich source of potassium, and so are very good for maintaining a healthy balance of fluids in the body. It aids in reducing fluid retention during times of dehydration and hormonal changes. Bananas also contain an enzyme called tryptophan which promotes good sleep.
This is a readily available anytime food that has vital nutrients. Pregnancy can bring a dislike for milk and in those times, yoghurt can be an excellent alternative, perhaps a better one. It is rich in protein, calcium, B vitamins, and zinc. Yoghurt is said to have more calcium content that milk, because of it fermentation. Rather than a full-fat yoghurt, you can opt for homemade low-fat versions, which are rich in calcium but of lesser fat.
You like it or not, eggs could be a rich source of nutrition during pregnancy and they are. It could be hard to face the smell of eggs during the times of nausea but still they are good. As effecting protein providers, eggs help a lot in getting baby-building nutrients. It provides all of the amino acids required for the baby to thrive. Apart from that, it holds dozens of essential vitamins and minerals. Remember to take the boiled ones always, instead of raw or half-cooked versions.
Brown rice holds more nutrients than white rice as the bran layer and germ is not removed. It is quite chewier with a mild, nutty flavor. It has high magnesium content and vitamin B6. It is also rich in dietary fiber. It aids digestion and combats constipation during pregnancy.
Broccoli are rich in folate, fiber, and calcium. Like carrots, they contain carotenoids, which foster healthy vision. The potassium present in broccoli can aid in fluid balance and normalize the blood pressure. It is an excellent raw material powerhouse for vitamin production in body.
Sweet potatoes are packed with excellent sources of vitamin C, fiber, folate, and carotenoids. These compounds help a lot for the body to convert the necessary vitamin A. they are also rich suppliers of potassium and are packed with Vitamin C, and calcium. The orange-colored version contains carotenoid betacarotene, which is an antioxidant and helps ward off free radicals. You can take it as snacks or side dishes. Just steam and mash sweet potatoes with a little cooking oil. This provides as a good source of energy anytime.
These are rich sources of fiber and helps in balancing your glucose level. Being a rich source of iron, chickpeas help in combating anemia. It also contains folic acid which is vital for baby development. Magnesium in chickpeas improves blood flows.
SPINACH AND GREENS
The best effective nutrients come from the greens. That too freshly served ones. It would be advisable to take at least five servings of veggies every day. Spinach has all-important folic acid, and is packed with vitamin B which protects the fetus against neural-tube defects.
FISH AND SALMONS
Fishes are rich source of omega-3 fats. It is better to take freshly-caught ones rather than go for canned fish. They also contain a lot of other nutrients like vitamin B12, selenium, protein, and calcium. All the nutrients present in fishes makes them best dietary sources.
CHICKEN AND BEEF
Instead of broiler chicken, Pasture-Raised Chickens are best during pregnancy. They are excellent source of protein, vitamin B, phosphorus, and choline. It also holds varied additional nutrients. Grass-fed beef can also be an excellent alternative.
CEREALS – OATMEAL
Everything rich in carbohydrates is good for pregnancy. Cereals are good sources of carbs, fiber, and vitamins. They help release the body energy slowly and make you feel fuller for a longer time. Oatmeal has complex carbohydrates and can combat fatigue and tiredness, which are common during pregnancy. It would be best to intake cereals in mid-morning time.
Nuts are packed with unsaturated fats and help a lot in brain development of the baby. Instead of cashews, you can opt for almonds, walnuts, raisins to get the essential nutrients. It can also be a cruncher during cravings.
All of these superfoods for pregnancy can make you count those extra calories with extra nutrients, benefiting you and your child.