Top Superfood to eat during pregnancy for a healthy baby

During pregnancy having a healthy balanced meal is very important. Eating the right food is the best way to nurture the baby. During this pregnancy phase, your body needs additional nutrients to ensure proper development of the fetus. The food choice plays a curial role. Poor eating habit and weight gain can lead to gestational diabetes, premature delivery, and other complications.
The best practice is to choose natural, healthy and nutritious food during pregnancy. It keeps both babies and mommy healthy. Moreover, nutritious superfoods make weight loss post-childbirth easy. Here are the

Best 8 Superfoods for pregnancy

1. Eggs

According to the findings published in the Journal of the Federation of American Societies for Experimental Biology, every pregnant woman should eat eggs for healthy fetal growth. It works as a superfood which is loaded with natural protein, minerals, antioxidants, lutein, healthy fats, and vitamin A, E, K, D, B12. Moreover, the choline present in eggs helps to boost baby’s memories and IQ.

The superfood – eggs also help to reduce the risk of preeclampsia and excessive weight gain during pregnancy. The component present in eggs helps to prevent neural tube defects. As per the American Heart Association, 300 mg is the recommended dosage for a normal person. There is no limitation on egg consumption during pregnancy.

2. Dairy Products

During pregnancy, it is crucial for the expecting mother to consumer protein and calcium-rich food to ensure a healthy baby. Dairy products like milk, curd, yogurt, paneer, cheese, buttermilk are loaded with calcium, phosphorus, vitamin B, zinc and magnesium. Moreover, the probiotics present in yogurt helps to keep the gut and digestive system healthy.

Taking probiotic-rich superfoods during pregnancy can reduce the risk of food allergies, preeclampsia, gestational diabetes, yeast infections, etc. The advisable daily dose of calcium is 1.000 mg for a pregnant woman.

3. Legumes

Legumes like tiny lentils, peas, peanuts, soybeans, chickpeas are plant-based sources of protein, folate, calcium, fiber, vitamins, manganese, zinc, potassium and antioxidants. Folates help to reduce the chances of birth defects. The best part is, legumes are safe for daily consumption and available across the globe.

Pregnant ladies can have legumes in the form of soups, desserts, starters or even a main dish. The lentils are available in a variety of color and shapes. Some legumes contain phytic acid and lectins which are anti-nutrients. The best way to consume them is to soak or spout before eating.

4. Omega 3 Fatty Acids

Fishes are the best source of high omega 3 fatty acids. It helps to boost the brain, eye and central nervous system of the baby during pregnancy. As per the studies, food loaded with omega 3 fatty acids helps to improve baby’s sensory and motor skills. It also reduces the risk of preeclampsia.

Fishes like salmon, cod, haddock, sardines are power-packed with omega 3, vitamin A, K, D, protein which are vital for the fetal central nervous system, immunity system, and eye development. During pregnancy, it is advisable to limit the intake of seafood to twice a week during the presence of mercury.

5. Green Vegetables

Green leafy vegetables like spinach, fenugreek leaves, and kale are loaded with natural folate and prevents neural tube defects during pregnancy. Moreover, green vegetables are rich in vitamins and minerals level. It is recommended for a pregnant woman to eat at least 2-3 servings of vegetables every day.

 

Vegetables can be included in the form of fresh juices, smoothies, salads. The best way is to include the veggies like cucumber, lettuce, mint leaves, celery is in the raw form. Avoid consumption of spinach in raw form as it can be difficult to digest and can affect the kidney. The high fiber content present in green vegetables helps to reduce constipation and the antioxidant helps to boost the immunity system.

6. Berries

These tiny superfoods are loaded with nutrient values. Berries make the best snacks as it contains a high amount of water, antioxidants, vitamin C, folate and carbs. Berries like strawberries, blueberries, blackberries, and raspberries are the natural sources of vitamin C and help in iron absorption.

It keeps the skin healthy and immune system strong. The low glycaemic index value does not increase the blood sugar and calories level. A superfood for mommies with gestational diabetes.

Berries are the natural source of phytochemicals which helps to reduce stress and cell damage. Include some berries in your everyday diet, preferably organic and fresh berries to make the most of it.

7. Whole Grains

Whole grains during pregnancy works as a superfood to boost daily calorie needs. It is good to include whole-grain diet during the last two trimesters. The whole grains like wheat, oats, rice are loaded with iron, magnesium, fiber, selenium and helps to prevent constipation and hemorrhoids. Whole grains supply energy to the mommy and baby. It is recommended for pregnant women to consume at least 28 grams of whole grains each day.

Include varieties of grains like cereal, millets to make a healthy breakfast. You can also experiment with different flours while baking. The processed whole grain should be avoided, also avoid products which are labeled as refined as they are not a good choice for the baby.

8. Dried Fruits, Seeds and Nuts

Dried fruits and nuts are loaded with good fats, fiber, and vitamins. It also includes folate, iron, potassium, etc. Include different forms of dried fruits like dates, prunes, raisins to boost the iron level.

Including sunflower seeds, sesame seeds flax seeds, pumpkin seeds, etc can help the pregnant lady to get plant-based omega 3 fatty acids, fiber, magnesium. Dried fruits are an excellent choice to include healthy calories during pregnancy. Avoid sugar-loaded dried fruits in candies from.

 

What you eat during pregnancy directly affects fetal development. Include the above-mentioned superfoods during pregnancy which benefits you and your baby. Consumption of calories and nutrient-loaded food helps in healthy pregnancy and is also responsible for overall fetal development.