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Top 10 super foods for pregnant women

23/12/2016 | 10:30 - Pregnancy support

During pregnancy, new mothers should not ignore 10 foods rich in nutrients below.

1/      Egg:

eggs

Nutrient composition: egg is an abundant source of protein; it is needed before giving birth. In addition, egg is also rich in iron, folate and choline.

Why is egg good for pregnant women?

Eggs are cheap foods but it contains abundant nutrients such as protein, choline… that are very important for the brain development of the fetus and reduce the risk of neural tube defects.

However, in order to get these benefits, pregnant women should eat eggs regularly: 3 - 4 eggs per week and eat all the yolks and whites because choline is in egg yolks.

2/      Yam:

yam

Nutrient composition: Yam is full of fiber, vitamin B6, potassium (even more than bananas), vitamin C, iron and beta-carotene.

Why is yam good for pregnant women?

Yam is rich in beta carotene - an antioxidant that the body will convert into vitamin A. And as you know, vitamin A plays an important role in the development of the eyes, bones and skin baby.

In addition, yam also helps to replenish iron during pregnancy. Scientific evidence also confirms that yam can help to reduce the symptoms of pregnancy constipation - common disease when pregnancy.

You can enjoy yam with dishes like grilled, fried or baking.

3/      Almond:

almond

Nutrient composition: Almond contains adequate healthy fats such as omega-3, protein, fiber and a variety of vitamins and minerals. Besides, your body will also be supplemented magnesium if you eat almond regularly.

Why is almond good for pregnant women?

Magnesium supplements during pregnancy will reduce the risk of preterm birth and help the nervous system of fetus develop properly.

4/      Beans:

beans

Nutrient composition: If you are a vegetarian or don’t like to eat meat, beans and soy products are the perfect choices. Beans and lentils are great sources of protein, iron and fiber, folate and calcium, especially zinc.

Why are beans good for pregnant women?

Beans are good for mothers and babies because it contains the nutrients that are found in animal. Beans are also rich in zinc - a mineral can help to reduce the risk of preterm birth, low birth weight or prolonged labor. The other zinc-rich foods are chicken, milk, cereals, nuts, peas, crab and oysters.

5/      Lean meat:

lean meat

Nutrient composition: Lean meat is a great source of protein. In addition, lean beef and pork also contain iron and vitamin B, they are essential for pregnant women.

Why is lean meat good for pregnant women?

Your body needs more protein during pregnancy to help fetus develop and promote the health of mother.

Additionally, pregnant women also need iron. If your body don’t supply enough iron, development of the baby will reduce, and the risk of premature birth, low birth weight and anemia can increase. Therefore, pregnant mothers need to add lean meat in every meal daily.

In addition, lean meat is a rich source of vitamin B6 that help to tissues and the brain of the baby develop and reduce the mother's morning sickness; vitamin B12 helps to maintain nerve system healthy.

6/      Orange juice:

orange juice

Nutrient composition: A glass of orange juice can supply many essential nutrients such as potassium, folic acid and vitamin C.

Why is orange juice good for pregnant women?

Folic acid helps prevent neural tube defects birth defects and ensure a safe and healthy pregnancy later. Therefore, you do not forget to add approximately 600 micrograms per day.

Potassium in orange juice is also very good for metabolism and health.

Also, orange juice is also an abundant source of vitamin C, it can prevent cold, help the body absorb iron effectively and help the teeth and bones of baby healthy. You can also get vitamin C from broccoli, tomatoes, strawberries, red peppers and a variety of citrus fruits.

7/      Yogurt:

yogurt

Nutrient composition: Yogurt contains a huge amount of calcium and some other nutrients such as vitamin B, protein and zinc.

Why is yogurt good for pregnant women?

Calcium keeps bones and teeth of pregnant mother as well as baby strong and healthy. Lack of calcium during pregnancy, your baby can get osteoporosis later.

8/      Oatmeal:

oatmeal

Nutrient composition: Oatmeal is full of protein, fiber and vitamin B6.

Why is oatmeal good for pregnant women?

Eating a bowl of oatmeal or whole grains for breakfast is a healthy way to start a day; it provides a good source of energy. Besides, oatmeal contains fiber to reduce symptoms of constipation during pregnancy. This is the ideal breakfast for pregnant women.

9/      Green leafy vegetables:

Green leafy vegetables

Nutrient composition: Green leafy vegetables are full of antioxidants and essential nutrients. Pregnant women should consume spinach, broccoli, asparagus and kale frequently.

Why are green leafy vegetables good for pregnant women?

These nutrients are especially good for the mother and fetus, because in addition to the antioxidants, green leafy vegetables also provide calcium, fiber, potassium, vitamin A and folate. Vitamin A plays an important role in vision and bone growth of baby.

So, pregnant women shouldn’t ignore foods rich in these nutrients.

10/    Salmon:

salmon

Nutrient composition: Salmon is a great source of omega-3 fats and protein.

Why is salmon good for pregnant women?

Omega-3 fatty acids (also known as DHA and EPA) in fish are very important for fetal brain development and nervous system. Omega-3 is also good for the development of baby’s eyes.

Are you afraid of the levels of mercury in salmon? Don’t worry! Salmon contains a very low amount of mercury, and is considered safe for pregnant women.

Pregnant women should eat enough 350g per week to supply enough nutrients. Plus, you can eat more walnuts and almonds containing omega-3 too.

*** Good luck ***

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