For pregnant women, there are usually two health angles to consider – theirs and that of the baby. Certain activities that would be fine for a woman who’s not pregnant might be harmful to the foetus when she is pregnant. Dietary considerations are also important during pregnancy as there are key nutrients that a pregnant woman shouldn’t do without.
Here are some must-eat foods that ensure you get the adequate nutrients you’ll need for your baby’s development during pregnancy.
1. Whole Grains
These are rich in fibre and nutrients, including vitamin E, selenium, and iron. Pregnant women need fibre more than ever to keep their digestive system running smoothly. It also helps in preventing constipation and glucose intolerance which may lead to gestational diabetes. Foods like oatmeal, brown rice, wheat bread and even popcorn are good sources of fibre.
Also rich in fibre, beans provide nutrients like iron, folic acid, calcium, and zinc. Pregnant women need more iron due to the foetus’s nutritional requirements and not having enough might result in anemia. Insufficient iron also leads to fatigue and increased susceptibility to infections.
Citrus fruits are a rich source of Vitamin C which is essential for the growing baby because it helps the body absorb iron, which is a key mineral during pregnancy (as mentioned above). Vitamin C can be found in fruits like oranges, tangerines, lemons, limes, and grapefruit.
Omega-3s are good for your baby’s brain, eyes and central nervous system because they contain healthy fats and essential nutrients for health and development. Omega-3s can only be gotten through your diet because your body can’t synthesize them so…salmon! It’s also a great source of protein and calcium.
This is a rich source of calcium which is good for bone development and strength. Yogurt is amazing in this regard because it contains even more calcium than milk and it also supports circulation while the good bacteria in it keep the digestive system in tune.