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10 Pregnancy Power Foods For Good Health

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Pregnancy Power Foods

10 Pregnancy Power Foods for good health during pregnancy.

Photo : Pixabay.com

During pregnancy, you are literally building a new life, and to support your body in achieving this, you will need a healthy choice of food that has all the nutrients you and your growing baby need.

We’ve compiled a list of 10 nutrient-rich power foods that you should begin to incorporate into your diet for optimum nutrition for you and your baby:

1. Yogurt

Yogurt, is made from dairy and has all of the nutritional benefits of milk and then some. Like milk, yogurt is high in calcium which will aid in the growth of new bones. Yogurt also contain probiotics which assist in keeping your digestion regular. If you’re trying to avoid gaining too much weight during pregnancy, you might want to purchase plain yogurt and sweeten to your taste with fruit or honey.

2. Dark Leafy Greens

Spinach, Kale, Swiss chard, and other leafy greens are loaded with vitamins and nutrients, including vitamins A, C, and K, as well as the all-important folate. They are also a good source of calcium and fibre. Leafy vegetables will also aid your body in absorbing iron when it’s eaten with iron-rich foods, such as whole wheat pasta or brown rice.

3.Eggs

AN excellent protein source, and contains all the essential amino acids your body needs. They are also rich in Iron, selenium, zinc, Vitamins like A, D and some B complex which are required during pregnancy.

4.Fatty Fish

Fish is unique because it is high in EPA and DHA omega-3 fatty acids. Skip uncooked fish and shellfish. Safe choices include Shrimp, Pollock, Tilapia, Cod, Catfish and Canned light tuna, Salmons, Sardines and Mackerel.

5.Lamb

Lamb is a rich source of B12 Vitamin that keeps the nervous system healthy, aids the formation of red blood cells and prevents anemia. Lamb is also very rich in iron that keeps up your hemoglobin level. The high amount of zinc contained in lamb helps developing the immune system of your fetus, ensures the overall growth along with cell division.

Photo: Pixababy.com

6. Berries

Blueberries, raspberries, and blackberries are packed with Vitamin C, Potassium, folate, and fiber. They are also a good source antioxidants. You may want to make sure to wash them thoroughly before eating them.

7. Sweet Potatoes

Sweet Potatoes are high Vitamins A and E. they are also a good source of potassium which plays a significant role in keeping up fluid and electrolyte balance in the body.

8. Avocados

Known to help fight morning sickness, avocados are a great, smell-free way to add good fats and tons of vitamins like vitamin E, vitamin K, vitamin C, vitamin B6 and B5, potassium, carotenoids, magnesium, folate, lutein, and dietary fiber into your pregnancy diet.

9.Legumes

Legumes are nutritional powerhouses. This group of food includes lentils, peas, beans, chickpeas, and peanuts .They’re an excellent source of folate, potassium, iron, and magnesium, essential fatty acids and protein. All women need 10 extra grams of protein a day during pregnancy which makes legumes essential in your pregnancy diet. Fat contained in legumes are critical for your baby’s brain development.

10. Oatmeal :

Complex carbohydrates like oatmeal keep you satisfied longer, and the oat bran it contains can help lower your cholesterol levels.

Also Read: Anesthesia During Pregnancy – Is it Safe?

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FOOD NUTRITION PREGNANT