Healthy Pregnancy Diet- Top 8 Foods to Eat During Pregnancy

To make sure you go through a healthy pregnancy, you need to take special pregnancy diet which is full of nutrients, vitamins, and minerals which provides adequate nourishment to you and your growing baby. Some women may not care much about food which they eat during pregnancy, but this could have a deep impact on the baby developing inside the womb.  So here are some of the top 8 foods which you can eat during pregnancy and have the best results out of them:

 

  • DAIRY PRODUCTS: Dairy products are good source of proteins and nutrients. They also contain good amount of calcium which is very much essential to make the pelvic girdle stronger to carry out pregnancy. Usually pregnant women are more prone to osteoporosis and so the calcium requirement is little high in them (about 1000-1300 mg per day).

 

  • FIBER FOOD: Pregnant women usually face problem of constipation and in such circumstances it is essential to concentrate on the type of diet you take in. High fiber food helps to keep the digestive tract clean and also reduces blood cholesterol level in the body. Foods such as fruits, leafy vegetables, and whole grains are rich in fibers. Fruits especially Apples, Bananas, Water Melons, and Oranges are very high in fiber.

 

  • IRON RICH FOOD: During pregnancy, women are in dire need of iron because of increased blood supply and blood formation. So it is essential to take foods rich in iron content such as Spinach, Lentils, Soya Beans, Turnips, and other leafy vegetables. On average, 27 mg of iron content is recommended to pregnant women.

 

  • CITRUS FRUITS: Body of pregnant women is in high requirement of vitamin C because vitamin C plays an important role in boosting immune system. Fruits like Oranges, Strawberries, Grapes, and Lemon are rich sources of vitamin C. So it would be wise to include citrus fruits in your pregnancy diet.

 

  • FOODS RICH IN FOLIC ACID: Folic acid is essential in formation of DNA in body and also very much essential in blood formation. Its deficiency could also lead to pernicious anemia. Folic acid also helps in prevention of any birth defects in baby. Foods such as green leafy vegetables and legumes such as pea nuts are rich in folic acid.

 

  • POTATOES: One may think that potatoes are mere source of carbohydrates and are of no nutritional value. But potatoes do have very good calorific value which satisfies the energy need of pregnant women. Moreover potatoes add a good amount of fiber to your diet.

 

  • NUTS: These are good sources of proteins and vitamins. Almonds are good source of vitamin E which is a powerful anti-oxidant. Cashew nuts are also good source of proteins and vitamins which provide good amount of nutritious value to the pregnant women.

 

  • FOODS WITH OMEGA 3 FATTY ACIDS: Pregnant women should strongly consider taking foods with omega 3 fatty acids because it has not only health benefits on heart but is also essential in better development of baby’s nervous system. Omega 3 fatty acids also help in preventing post-partum depression in pregnant women. Sources of omega 3 fatty acids are Eggs, Soy bean oil, Walnuts, and fishes like Salmon, Herrings, and Tunas.
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