There are certain foods you should eat during pregnancy to help you, your baby and your growing family stay healthy and safe. These foods provide plenty of key vitamins and minerals your baby needs to develop properly. Plus, they’ll give you the energy you need to get through each day without getting sick! Here are some of the best foods to eat during pregnancy
1) Protein
Protein is one of the key nutrients pregnant women should aim for. With so much going on in your body, you need all the protein you can get to help keep it running smoothly. Protein is important because it helps make up most of your body’s cells and tissues, like skin and muscles.
It also helps build a baby’s organs, bones, and muscles while developing in the womb. The most important thing about getting enough protein is that it will help keep you feeling full longer. To make a “mum to be hamper”, adding Protein sources would be a great choice.
2) Folic Acid
Folic acid is an essential nutrient for pregnant women that helps form the neural tube in a developing baby. It also helps prevent spine and skull birth defects, such as spina bifida and anencephaly. Folic acid is found in leafy green vegetables, beans, orange juice, whole grains, and enriched bread and pasta.
3) B Vitamins
Vitamin B6 is necessary for cell growth, protein metabolism, and red blood cell production. Vitamin B12 is essential for maintaining healthy nerves and prevents the brain from shrinking. Vitamin B9 (folate) helps the baby’s neural tube develop properly, reduces the risk of birth defects such as spina bifida, and helps prevent heart defects.
4) Iron
Iron is one of the most important nutrients for pregnant women. Iron can be found in various plant-based, animal and seafood sources. The recommended daily intake is 27 mg per day, but pregnant women should aim for 40 mg per day because their needs are more significant than others. Foods rich in iron include spinach, bok choy, kale, quinoa and lentils.
5) Water
Water is an integral part of a healthy diet for pregnant women. It helps the body produce breast milk, it helps to flush out toxins, and it can help with constipation. Drink at least eight cups of water per day.
6) Calcium
Calcium is an important nutrient for pregnant women. It builds the baby’s bones and teeth, as well as the mother’s, and helps with birth weight. Low-fat dairy products are one of the primary sources of calcium in a diet, but they can be hard to get enough of while pregnant. So adding calcium supplements to the “mum to be hamper” would be a wise decision.
7) Whole Grains
Whole grains are an excellent option for pregnant women because they are a rich source of B vitamins, iron, and fiber. Whole grains also have lots of folates, which are important for early brain development.
8) Leafy Greens
Leafy greens are an important staple food in every pregnant woman’s diet. Consuming leafy greens is essential for both you and your unborn child. Leafy greens contain high levels of iron and calcium necessary to develop your baby’s bones, muscles, and teeth.
9) Zinc
Zinc is one of the most important nutrients for pregnant women, as it helps increase birth weight and reduces the risk of premature births. Zinc also prevents fetal neural tube defects such as spina bifida. In addition, zinc helps with maternal health by helping maintain a healthy immune system and normal blood sugar levels.
10) Omega-3 Fatty Acids
Omega-3 fatty acids help build the brain and nervous system in a fetus. They are found in oily fish such as salmon, tuna, and sardines but can also be taken in supplement form.
