10 Food Helpful To Maintain Good Health During Pregnancy

Eating right during pregnancy is important not only for maintaining the good health of the mother, but also for the good health of the child. During pregnancy, your body needs additional nutrients, vitamins and minerals. A diet lacking in key nutrients may negatively affect the development of the foetus. Poor eating habits during pregnancy may also increase risk of gestational diabetes and may lead to complications.

Choosing healthy, nutritious foods during pregnancy will also make it a lot easier to lose the pregnancy weight after you’ve given birth.

Here are 10 foods which provide great nutrition for good health during pregnancy:

* Dairy products

Dairy products, especially yogurt, are a great choice for pregnant women. They help you meet increased protein and calcium needs. Probiotics may also help reduce the risk of complications.

* Legumes

Legumes are great sources of folate, fibre and many other nutrients. Furthermore, legumes are generally very high in fibre. Some varieties are also high in iron, magnesium and potassium.Folate is a very important nutrient during pregnancy and may reduce the risk of some birth defects and diseases.

* Sweet potatoes

Sweet potatoes are an excellent source of beta-carotene, which your body transforms into vitamin A. Vitamin A is important for the growth and differentiation of cells in your growing foetus.Beta-carotene is a very important source of vitamin A for pregnant women since very high amounts of animal-based sources of vitamin A may cause toxicity when eaten in excess.

* Eggs

Eggs are the ultimate health food, as they contain a little bit of almost every nutrient you need.Whole eggs are incredibly nutritious and a great way to increase your overall nutrient intake. They also contain choline, an essential nutrient for brain health and development.

* Dark leafy greens

Leafy greens contain most of the nutrients that pregnant women need.Dark, green vegetables, such as kale and spinach, contain many of the nutrients pregnant women need including fibre, vitamin C, vitamin K, vitamin A, calcium, iron, folate and potassium.. They’re also rich in fibre, which may help prevent or treat constipation.

* Lean meat

Lean meat is a good source of high-quality protein. They are also rich in iron, choline and B vitamins, all of which are important nutrients during pregnancy.Eating red meat regularly may help increase the amount of iron acquired from the diet.Pregnant women need more iron since their blood volume is increasing. This is particularly important during the third trimester.

* Fish liver oil

Fish liver oil which is made from the oily liver of fish, most often cod, is very rich in the omega-3 fatty acids EPA and DHA, which are essential for foetal brain and eye development. Consuming cod liver oil during early pregnancy has been linked to higher birth weight and a lower risk of disease later in the baby’s life. Fish liver oil may be particularly important for women who don’t eat seafood. However, consumption is recommended to be limited to just one serving per day since high levels of omega-3 may also have blood-thinning effects

* Berries

Berries contain water, carbs, vitamin C, fibre, vitamins, antioxidants and plant compounds. They may help pregnant women increase their nutrient and water intake.High amounts of vitamin C, which helps your body absorb iron and is also important to boost skin health and immune function.

* Whole grains

Whole grains are packed with fibre, vitamins and plant compounds. They’re also rich in B vitamins, fibre and magnesium — all of which pregnant women need.Eating whole grains may help pregnant women meet their increased calorie requirements, especially during the second and third trimesters.

* Dried fruit

Dried fruit is generally high in calories, fibre and various vitamins and minerals.One piece of dried fruit contains the same amount of nutrients as fresh fruit, just without all the water and in a much smaller form.Therefore, one serving of dried fruit can provide a large percentage of the recommended intake of many vitamins and minerals, including folate, iron and potassium. Dried fruits are also high on natural sugar. It is advisable to limit the portions of daily consumption and to also avoid the candied versions of dried fruit.