The 10 Foods Every Pregnant Woman Should Eat

The Foods Every Pregnant Woman Should Consume  The nine-month journey of waiting for a baby aspires to care that will guarantee the health of mother and child for a long time. In addition, maintaining a healthy diet throughout pregnancy is an important resource to provide greater security not only at the time of giving birth, but mainly in the recovery from childbirth and in the production of breast milk.

Ciclo Vivo prepared a list of nine foods, each one recommended for each month of pregnancy. For Gabriela, nutritionist at the Nutrition and Quality of Life Incentive Center, it is an old myth to say that “pregnant women eat for two”, and that it needs to be broken as soon as possible. “The diet of a pregnant woman should be the same as that of a normal adult woman, however, there is a need to balance nutrients, as well as to worry about energy intake at this stage of life”, says the nutritionist. So, she checks out now  The 10 Foods Every Pregnant Woman Should Eat.

Broccoli: Broccoli is a food rich in folic acid (vitamin of theB complex), present in other dark green leaves, such as kale and spinach, and also in asparagus, citrus fruits and egg yolk. One of the foods that every pregnant woman should consume , broccoli offers a good dose of antioxidants, fiber, calcium and vitamins. The woman needs to double the consumption of folic acid from the first weeks of pregnancy, as the property helps in the first formations of the baby’s body.

Banana:  Rich in carbohydrates, bananas contain vitamin B6, which, if eaten early in pregnancy, helps in the formation of the fetus and also reduces nausea. The vitamin B6 that the fruit has can also be found in several foods, such as vegetables, fish and lean meats, so it is one of the  foods that every pregnant woman should consume.

Avocado:  In this period of pregnancy, the guideline is to eat a lot of avocado – the fruit is rich in magnesium, which helps to fight cramps and also premature uterine contractions. Gabriela also points out another advantage of the property. “Magnesium in pregnancy helps fight tiredness and fatigue,” she explains. In the list of magnesium, whole grains, beans , peas, soy, nuts, cocoa and coconut water are also present, without a doubt, this is one of the  foods that every pregnant woman should consume. 

Acerola: Foods that every pregnant woman should consume are rich in vitamin C , such as acerola, increase immunity, helping to prevent infections, flu and colds. In addition, they improve the absorption of iron in the body, an important property obtained in meats, dark vegetables and beans .

 Fig : Figis an important food that every pregnant woman should consume  and a vegetable source of calcium. A serving of 8 dried figs contains a quarter of the daily calcium requirement and 5 grams of fiber. Figs are rich in minerals like potassium, magnesium and phosphorus which are helpful for the formation of a child’s bones and teeth, along with vitamin K , 8 dried figs contain 23 micrograms of this vitamin. Even fresh figs are good for pregnancy, but their dried version has a higher concentration of nutrients.

Beans:  Beans are an important food that every pregnant woman should consume , copper and phosphorus. These mineral salts are useful for the formation of blood cells and to ensure the transport of oxygen by red blood cells. Calcium and phosphorus ensure that a child’s teeth and bones develop properly. Its high fiber content helps fight pregnancy nausea.

Artichokes:  Artichokes are a source of iron and folic acid . A medium-sized artichoke contains 100 micrograms of folic acid and 12% of the recommended daily allowance of iron. These nutrients are  foods that every pregnant woman should consume and to prevent birth defects. Artichokes are also rich in fiber , which helps to solve problems with constipation in pregnancy.

Pumpkin Seeds: Pumpkin  seeds help increase your daily protein intake through the foods every pregnant woman should consume . Protein is needed to help develop the baby’s muscles and to strengthen the mother’s muscular system. They also contain potassium, calcium and phosphorus and a high content of zinc and magnesium, which help the body burn fat, protein and carbohydrates as a source of energy.

Sesame Cream : Sesame cream , also one of the Foods Every Pregnant Woman Should Consume  and is known as taine or Tahmina, retains all the healthy nutrients found in sesame seeds and is rich in essential fatty acids, which are needed for the integrity of nerve cells and for the correct functioning of the immune system.

The proper development of the glands for milk production of the mother, the uterus and the placenta, depend on an adequate intake of essential fatty acids in the body. Sesame cream is also a good source of phosphorus, copper and magnesium. Recommended serving during pregnancy: 2 tablespoons per day.

Basil:  It is a good source of foods that every pregnant woman should consume , riboflavin and fiber. It also contains vitamins E , A and C. It helps in the absorption of minerals such as phosphorus, potassium, copper , zinc, iron and magnesium. Fresh basil has a greater supply of nutrients useful in pregnancy. Recommended amounts: 10 tablespoons of fresh basil leaves a day.