Power foods for pregnant women

Health and Nutrition

Power foods for pregnant women

A healthy diet during pregnancy not only benefits the health of the mother but also that of the baby. Not intaking proper amounts of nutrition might end up harming the baby’s nervous system and also results in the deterioration of the mother’s health.

  1. Pumpkin seeds – Also known as pepitas, pumpkin seeds are one of the healthiest snacks. Roasted pumpkin seeds are a powerhouse of magnesium, iron and other healthy nutrients. Like other seeds or nuts, pumpkin seeds consist of high protein and omega -3 fatty acid. Omega -3 is vital for the development of the fetus.


  1. Lentils – Lentils are loaded with vitamin B which is responsible for building the baby’s nervous system and brain. It also has a very strong protective impact against neural tube defects, which is a birth disorder where the baby’s spine is exposed. Lentils also improve the level of vitamin B6 and iron content in our body and they are stomach-friendly and do not cause any intestine issues later.


  1. Yogurt – The baby and the mother both need calcium. Hence yogurt is a very important part of the everyday diet. It also helps to build up muscle and develops the nervous system of the baby. One cup of yogurt contains protein and folate and is packed with good bacteria. It prevents stomach upset and also helps to digest.


  1. Oats – Oats are fully loaded with fiber, iron, vitamin B and other necessary minerals. It helps with constipation. You can have it for breakfast and also make pancakes, cookies, cake, and muffins with oats. If you combine oats with other different varieties of grains like corn, rice, barley or wheat, your body will get the added benefits of all these along with that of oats. It will also cheer up your taste buds and prove beneficial for foetal development.


  1. Water – Even though water does not fall in the food category but it is the most important thing that gives your body a basic balance to digest all the carbs and minerals that is ingested by us. Water is beneficial for you and your baby in more ways than you can ever think. It makes your stomach full and hence prevents you from eating snacks and chips and also it flushes out toxins and wastes from our body. During pregnancy, the dangers of dehydration are more. It results in early labor. Carry a bottle wherever you go and make sure to drink at least 3 liters of water daily. You do not need to stress yourself on drinking 3 liters of pure water. Soup, juice, milk and other forms of liquid also count in fulfilling the liquid quota of 3 liters.


  1. Mangoes – This is a relief for those who are not much into vegetables. Mangoes contain vitamins A and B, which is a healthy substitution for vegetable salad. You can also make smoothies out of it. It will also serve as a refreshment drink. Mangoes are also rich in magnesium which relieves you from leg cramps, which is a very common pregnancy symptom.


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