10 Superfoods to Eat During Pregnancy

Eggs:

Eggs are considered one of the most nutritious, cheap and easy-to-prepare foods. Eggs, scrambled, scrambled, boiled or in omelettes, are the gold standard of prenatal protein. It is an excellent source of proteins, vitamins, calcium and minerals. It contains choline, which aids healthy brain development in infants and reduces the risk of birth defects. One large egg contains 6 grams of high-quality protein, which is equal to your daily intake. 

Dark green vegetables:

These superfoods are rich in vitamins, antioxidants, and nutrients like iron, folate, calcium, and potassium. Leafy vegetables like spinach, broccoli and kale should be at the top of your pregnancy grocery list. It is rich in antioxidants that boost immunity, aid digestion and prevent constipation. 

Milk:

Milk is considered a complete food rich in calcium and other micronutrients. Research shows that breastfeeding during pregnancy can increase your baby’s birth weight and height.

Dairy Products:

Your diet during pregnancy should be rich in protein and calcium. Dairy products like plain curd, cheese and cottage cheese can easily fulfil this requirement. Contains two high quality proteins called casein and whey. Greek yoghourt is rich in protein and calcium, which reduces the risk of preeclampsia, gestational diabetes, vaginal infections and allergies.

Beans and beans:

Beans and beans are a great source of protein, iron, folate, fibre and calcium if you are a vegetarian. Legumes like beans, chickpeas and soybeans can help reduce the chance of neurological defects and low birth weight. 

Fruits:

Fruits like bananas, oranges and berries are rich in antioxidants, vitamins, carbohydrates and potassium and should be included in your daily diet, especially during pregnancy. Seasonal frozen or canned fruits without salt or sugar are best. Choose fruits of different colours to get plenty of nutrients.

Almonds:

Almonds are a very healthy and delicious food rich in healthy fats, protein, fibre and minerals. Almonds, walnuts and dates reduce the risk of premature birth and help your baby’s nervous system develop. Eating a handful of almonds every day will keep the body strong and healthy.

Red meat:

During pregnancy, your body needs more iron and protein. Lean meats such as chicken, pork and beef are best. It is also rich in B vitamins and choline. This meat is rich in vitamin B6, which helps the baby’s tissue and brain development while relieving the mother’s morning sickness.

Fatty fish:

Fatty fish such as salmon and tuna are a good source of protein and omega-3 fatty acids such as DHA and EPA. These nutrients are essential for pregnant women as they support the healthy development of the baby’s brain and eyes. Salmon is a safe fish because it is low in mercury and is considered safe for pregnant women. 

Fish Liver Oil:

Fish liver oil is made from the fatty liver of fish, especially cod. Rich in omega-3 fatty acids, which support healthy brain and eye development in babies. 

Water:

Staying hydrated is most important during pregnancy. When you’re pregnant, the amount of water you need every day doubles. So stay hydrated by consuming the required amount of water. It also removes harmful substances from the body and maintains health.

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