It can be confusing when trying to find out what to consume when you have to eat for two people. This list of the 5 best healthy food for pregnancy can help. In addition, the bonus is baby who is exposed to various healthy foods in the womb are more likely to recognize and accept the taste of the food in the future.
Salmon is very rich in omega-3 fatty acids that are important to you and your baby. Many pregnant women do not get omega-3 from their diet. Especially the long-chain omega-3 fatty acids DHA and EPA, they are essential during pregnancy. Omega-3 helps build fetus’s brain and eyes and is found in high quantities in seafood. However, since mercury and other contaminants are found in fatty fish, pregnant women are generally advised to limit their seafood intake twice a week.
Instead of limiting the intake of essential omega-3 fatty acids, some pregnant women avoid seafood altogether. However, moms-to-be who consume from 2 to 3 meals of fatty fish a week complete recommended omega-3 intake and rise levels of EPA and DHA. That is indicated by the research. This best food for pregnancy is also one of the very few sources of vitamin D. This vitamin is often lacking in food. Vitamin D is essential for many processes in the body, such as immune function and bone health.
2. Lean Meat
Chicken, beef, and pork are excellent foods to eat while pregnant and sources of protein. Furthermore, pork and beef are also rich in B-vitamins, choline, and iron. These contents are all needed in higher amounts during pregnancy. The important mineral that is iron is used by red blood cells as part of hemoglobin.
Iron is important to deliver oxygen to all cells in the body. Because of the pregnant woman’s blood volume increases, they need more iron. That is especially important during the third trimester. Low levels of iron during early and mid-pregnancy can cause anemia that doubles the risk of low birth weight and premature delivery.
Especially since many pregnant women develop an aversion to meat, it may be difficult to cover the need for iron by diet alone. However, eating red meat regularly can help increase the amount of iron that is acquired from food for those who can eat meat. Eating healthy foods during pregnancy rich in vitamin C can also help increase the absorption of iron from food. Healthy food for pregnancy that contains vitamin C are oranges and bell peppers.
3. Fruits and Vegetables
Fruits and vegetables that are healthy pregnancy meals contain many essential nutrients for pregnancy. The nutrients that the healthy food for pregnancy contain is folic acid and vitamin C. Moms-to-be need at least 70 mg of vitamin C each day, which is contained in vegetables such as Brussel sprouts, tomatoes, and broccoli, and fruits such as honeydew, grapefruits, and oranges.
0.4 mg of folic acid per day is recommended to prevent neural tube defects. A good source of folic acid can be found in dark green leafy vegetables. Other sources of folic acid include peas, such as veal, black-eyed peas, and black or five beans. You should have at least 4 or more servings of vegetables and 2 to 4 servings of fruit each day.
One great source of protein is eggs. This food for pregnant women is an important part of your pregnancy diet. Amino acids that form proteins are the building blocks of cells in your body and your baby. The eggs also contain more than a dozen of vitamins, minerals, and choline.
The choline helps the bone baby’s spinal cord and brain develop well. In addition, the choline helps prevent neural tube defects. Combine eggs with cheese and vegetables that are in your hands. You will have a frittata. If there is healthy food for pregnancy leftover, it is perfect for breakfast the next day.
Plain yogurt actually contains a slightly more calcium than milk. Plus, it contains bone-building nutrition, including zinc, B vitamins, and proteins. Calcium is very important to help the baby to develop and keep moms’ bones and teeth healthy. Pregnant women should get 1.000 mg of calcium per day to reduce the risk of preterm labor and low birth weight. That is the review about healthy food for pregnancy. Read another review about food to avoid during pregnancy so that you know what foods to be avoided by moms-to-be.