What you eat plays a vital role in having a healthy pregnancy and a healthy baby. There are a lot foods for a pregnant woman to eat to ensure that she and her baby are getting the nutrients they both need.
Following are 5 best foods that pregnant women should include in their meals for healthy pregnancy.
1. Fatty fish
Fatty fish is a great source of omega-3 fatty acids, which are very important for the mother not only to build up on her immunity once her baby is delivered but also to strengthen her heart and brain health. Besides, omega-3 fatty acids are very good for the child’s brain and eyes, providing immunity to him/her to fight against common when he/she is born. You can find omega-3 fatty acids in sea foods like salmon and tuna, avocados, nuts, etc.
2. Beans
Beans contain a rich source of protein, which is important during pregnancy. They are also a good source of fiber that can help prevent and relieve constipation. In addition, beans are loaded with key nutrients such as iron, folate, calcium and zinc. There are so many types of beans for you to choose, including black beans, navy beans, white beans, lentils, chickpeas, pinto beans, soybeans, black-eyed peas and more.
3. Berries
Along with beans and fatty fish, berries are also among best foods for women during pregnancy. These fruits contain potassium, folate, fiber, and beta carotene. They are also packed with vitamin C, folic acid and antioxidants that build the child’s healthy skin cells and immune system. So you should eat berries like blueberries, blackberries, strawberries and raspberries after a meal to absorb the nutrients better.
4. Dark leafy vegetables
Dark leafy vegetables such as kale, spinach, collard greens and Swiss chard are packed with vitamins and nutrients, including vitamin A, vitamin K, vitamin C, B vitamins, iron as well as the all-important folate. All of these nutrients are beneficial for not only the nervous system and the blood but also the brain development and the eye health.
5. Eggs
Eggs provide more than 12 vitamins and minerals like iron and choline that play a crucial role in the development of the child’s brain. They also contain lots of quality protein that provide amino acids the mother and her baby need. What’s more, eggs pack a ton of nutrition in just 70 to 80 calories and some even have omega-3 fats that are important for both brain and vision development.
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