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Pregnancy is a stage in women’s lives where the diet deserves a lot of attention and care because some nutrients are more critical than others and cannot be missing from the daily table.
To achieve a quality diet during pregnancy, we show you the 24 foods most recommended during pregnancy by nutritionists and gynecologists.
The Best 24 Foods to Eat During Pregnancy
- Spinach is green leaves and therefore is an ideal fiber-rich option to reverse constipation so common during pregnancy.
- Its intake can also offer the body valuable nutrients for pregnancy, such as iron, folic acid, calcium, and potassium.
- We recommend its consumption both cooked and raw; in the latter case, the cleaning and washing process must be meticulous.
- Like other legumes, lentils are a source of fiber and vegetable proteins for the body, but they are also alternatives with more folic acid and iron.
- They also provide iodine, a nutrient of great importance to the body during pregnancy, and are a source of zinc that is essential to strengthening defenses. You can include them in a lot of dishes or sauces.
- A low-carb diet during pregnancy may increase the risk of neural tube defects.
- It is a source of complex carbohydrates, with natural sugars accompanied by fiber, and therefore can calm the craving for something sweet in a healthy way.
- The banana also offers substances with the prebiotic effect that can benefit the intestinal flora and prevent or reverse constipation. As we all know, it is an excellent source of potassium.
- Consume the piece as is, or you can include it in recipes for cakes, muffins, or sponge cake.
- It is an excellent source of calcium of vegetable origin, ideal for pregnant vegetarians. It is also one of the foods with the most folic acid that we can consume.
- Because it is a green leaf, it also offers fiber and prebiotics that benefit intestinal transit. Still, it must carefully clean to prevent the ingestion of pathogens that could be contaminating this vegetable.
- To consume it, you can choose from cold soups to salads or combined with legumes.
5. Red Pepper
- The red pepper is food with valuable nutrients, many of them with an antioxidant effect. But above all, the presence of vitamin C, necessary not only to take care of the body’s defenses.
- It stands out in this food to facilitate the absorption of calcium and iron that we consume during pregnancy.
- Its consumption recommends raw, although it can also use when cooked, mostly if we eat it together with sources of iron of vegetable origins such as legumes or green leaves.
- The traditional roasted peppers are an excellent accompaniment to any dish.
6. Sweet Potato
- The sweet potato, sweet potato, sweet potato, or sweet potato contains carotenoids that our body transforms into vitamin A.
- It is a tuber of the potato family with a series of properties that it does not possess, including vitamin E, antioxidants, and minerals, specifically potassium.
- It also contains outstanding amounts of B vitamins such as B1, B1, B5, and B6. We leave you some recipes to make the most of this tuber.
- Broccoli is a vegetable of the season with valuable properties for the body, rich in vegetable protein and fiber that can be satisfied with adequate nutrients.
- It is also one of the foods with more vegetable iodine and calcium that we can consume, offering vitamin C and potassium to the pregnant woman’s body.
- Which, of course, are needed for our entire body to function correctly.
- It is very versatile when preparing it. Here are some instructions that will inspire you.
- During pregnancy, we must eat a varied diet, with a diversity of right nutrients that the body needs, and therefore, the key is to include fruits and vegetables of various colors.
- The carrot is the benchmark for orange vegetable foods, a source of vitamin A and carotenes.
- It requires skin, hair, visual health, and the unborn baby’s healthy growth and development.
- You can include it in your dishes in various ways: from hot or cold creams, glazed, in salads to desserts, cakes, or biscuits.
- Tangerines, oranges, grapefruits, lemons, and limes are part of this group of fruits that offer vitamin C, calcium, carotenes, vitamin A and potassium to the body.
- They can improve the absorption of iron, and due to their acidity, they can also increase the absorption of calcium.
- The eggs offer clear 100% protein while the yolk also finds protein quality fats for the body, among which monounsaturated fatty acids.
- They are also a source of B vitamins, among which folic acid recommend in the first trimester of pregnancy, and vitamin A, carotenes, and vitamin D.
- It is beneficial to facilitate the absorption of calcium and highly recommend this season.
- As if that were not enough, the eggs are a source of minerals such as potassium or iron of great importance for proper gestation.
- It is blue or fatty fish. It concentrates appreciable amounts of omega 3, but because it is not a large fish, the chances of it having mercury are minimal.
- Therefore, it is a better alternative to tuna to obtain quality fats.
- Likewise, it is a source of vitamin D and calcium for the body, which in pregnancy, we must not stop taking care of to prevent future complications in the maternal body.
- You can prepare it in snacking dishes, glaze or baked with nuts, but remember that you cannot eat it raw.
- Almonds and other nuts with a source of quality fats. Among which the monounsaturated and polyunsaturated fatty acids stand out.
- It includes omega 3, which is essential in pregnancy.
- They are also a source of vegetable calcium, fiber, potassium, and vitamin E with an antioxidant function.
- It is offering many levels of iodine and folic acid that are also essential in pregnancy.
13. Cashew Nuts
- Another dried fruit is rich in healthy fats that offers, among other things, a high proportion of zinc to take care of the body’s defenses, as well as iodine and folic acid.
- It is also a cause of iron and vegetable calcium that needs so much during pregnancy, especially after the second trimester.
14. Pumpkin Seeds
- They are an excellent source of vegetable calcium and fiber, and protein, just like other seeds.
- But the most important thing is its richness in iodine and zinc that protects the body from hormonal disorders and protect the defenses, helping, among other things, to prevent infections.
- They also provide potassium in appreciable amounts. You can include them, for example, in dips for snacking or in bread or salads.
15. Chia Seeds
- Among the various seeds that we have at our disposal, chia seeds are among the highest proportions of good fats.
- Thus, it is an excellent source of vegetable-based omega 3, highly recommended for pregnant vegetarians.
- It is also a potassium source, vitamin E, zinc, and vegetable proteins that can contribute to good nutrition in pregnancy.
- You can include them for breakfast in a pudding with raspberries, kiwi, and coconut or in porridge with almond milk to start the day with energy.
- They are a source of fiber and vegetable proteins that help us calm hunger with the right nutrients. But above all, their consumption recommends because they are legumes rich in folic acid, zinc, and iodine.
- We can choose the dried chickpeas and consume them after soaking and properly cooking or, a good alternative is the canned legumes.
- It must be rinsed and washed before consumption to remove possible excess sodium.
- You can eat them in a good stew, in a salad, or crunchy with herbs.
17. Flax Seeds
- They are one of the primary sources of omega 3 in plant foods as they have alpha-linolenic acid or ALA inside.
- They also offer protein, fiber, vitamin E, and calcium, and potassium in appreciable quantities.
- Sardines are a fatty fish or oily fish rich in omega 3 and low in mercury as with salmon.
- Also, sardines are a source of vitamin D, calcium, iodine, and potassium for the pregnant woman body who needs to take care of her body to prevent nutrient imbalances.
- You can prepare them grilled, baked, or in roles as appetizers to eat with your fingers.
19. Wheat Germ
- It is one of the wheat derivatives with the highest proportion of nutrients.
- It has a lot of fiber and vitamins of group B, among which folic acid stands out.
- Likewise, it is a concentrated source of vegetable proteins and iron that is key during pregnancy.
- Therefore, it is an excellent option to enrich our diet beyond the classic supplements we must ingest.
- All algae are an excellent source of nutrients for the body, highlighting in the dried version of all of them the presence of iodine, folic acid, iron, zinc, and potassium for the body.
- They can also offer calcium in very high amounts, such as kelp, agar, and dried wakame.
- It would help if you always tried to wash them very well and avoid taking them in large quantities during pregnancy due to their high iodine content.
- Oatmeal is one of many kinds of cereal at our disposal. But it is an excellent choice to add nutrients to the diet, unlike others.
- Stresses in oats rich in fiber with minimum quality fats.
- It is a source of folic acid, zinc, and potassium to the pregnant body.
- Minerals such as calcium or iron also stand out in this cereal.
- Although it is not an essential food, milk is one of the primary sources of calcium that we can include in our diet.
- And it is adequate quality calcium that is easily absorbed.
- Also, milk (unlike cheese) is low in sodium and provides other nutrients that are good for the body, such as potassium, vitamin D, vitamin A, and B vitamins.
- As if that weren’t enough, it provides a large amount of water and contributes to the so important hydration during pregnancy.
23. Extra Virgin Olive Oil
- Among the many oils that we can consume, extra virgin olive oil is one of the most advisable for its richness in beneficial monounsaturated fatty acids for the body. Its richness in antioxidant polyphenols.
- Also, extra virgin olive oil supports high temperatures very well. Therefore more recommend than others for cooking and preparing various dishes.
- The avocado is a fruit oil, i.e., a fruit rich in fats, including quality fats such as monounsaturated fatty acids.
- Also, avocado is a source of fiber, vitamin E, and B vitamins that our body needs to function correctly.
- And the best thing, avocado can be beneficial as a replacement for cream, butter, or commercial sauces in the form of guacamole. Therefore helping you eat healthier during pregnancy.
- We think of them in salads or with lemon. But we suggest that you try them baked filled with egg, you will love them.
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Your growing baby is just waiting to mouthful up all those nutrient-dense foods from well-rounded eating.
The idea of whole grains, fruits and veggies, lean proteins, and healthy fats.
There’s a whole world of delightful choices that give you and your baby everything you’ll need.
Keep your healthcare team knowledgeable of your eating choices and let them guide you on an idea with any necessary additions.
This list should be a moral start towards a healthy, well-nourished pregnancy.