Best Superfoods During Pregnancy!
Bringing a new life into this world is an exciting experience which requires a close look at your inputs from the nutritional front. Contrary to the old adage “eating for two,” pregnancy doesn’t mean eating twice as much. Whether you’re completely refuse certain foods or constantly crave others, the choices you make play a vital role in having a healthy pregnancy and a healthy baby. Plus, studies show what you eat during pregnancy will influence what your child likes to eat when he or she older. You don’t need to go on a special diet, but it’s important to eat a variety of different foods every day to get the right balance of nutrients. This topic can be highly deceiving – since in this interestingly important phase it is not possible to rate one healthy food over the other since all are more or less equally healthy varying in their health benefits. Hence, only a few have been discussed below.
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#fenugreek leaves during pregnancy #drumstick leaves during pregnancy
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Green Leafy Vegetables
- Different types of greens as palak, Malabar spinach, Fenugreek/ methi leaves, drumstick leaves, Mint, curry leaves, coriander, amaranth leaves, beet leaves, celery, lettuce, cabbage, cauliflower.
- Recent studies have shown that Vitamin K plays an important role in preventing osteoporosis, arthritis, and diabetes: Green Leafy Vegetables being a good source of Vitamin K.
- Calcium; magnesium; molybdenum; vitamin K; Riboflavin (B2); Folate; most B vitamins except B12; vitamin A; vitamin C. Phytochemical that is vital to your baby’s skin, bones, eyes, and cell growth.
- Rich in fiber, negligible fat and carbohydrates -prevents constipation, improves digestion.
- Dark green leafy vegetables and cabbage family provide important nutrients that increase breast milk output.
- “Probiotics” has been researched extensively and lots of benefits have been attributed to inclusion of Probiotics in the diet. Even home-set curds can be considered as Probiotic product.
- Even to those who prefer a meal plan without milk, in pregnancy, Curd is a safer, better bet. Maintenance of the gut integrity is one of the attributes of Curd.
- Food items such as Cottage Cheese made by curdling milk with fresh Curd. Whey water, preparations made with Sour curd called as “Khadi” in Hindi or even Sooji Idly is ways of including Curd in the diet.
A vegetable that became popular in the Roman times, it was used to treat fever, constipation, wounds and skin problems. A storehouse of essential minerals such as Potassium, Magnesium, Iron and Vitamins such as Vitamin A, Folic Acid, Vitamin B6, antioxidants etc. beetroot is widely available in the Indian markets.
Dry Fruits and Nuts
- Abundant in vitamins and minerals, rich in fiber which helps to prevent constipation.
- One pod of date/ day during and after pregnancy will help strengthen the uterine muscles and prevent anemia. It rich in potassium, glycine and threonine that activate Prolactin, the milk hormone.
- 2 figs in a day help to improve hemoglobin and prevent gestational diabetes and constipation.
- A fistful of assorted Nuts such as almonds, apricot, pistachio nuts, walnut, raisins, peanut, cashew nut etc. provides protein, healthy fat, Iron, fiber etc., Can have it in plain / soaked/ sweets / desserts / salads / smoothies or can add in any food.
Different fruits provide different vitamins and prevent many pregnancy associated discomforts such as leg cramps, morning sickness, etc.
- They have essential vitamins and minerals and rich source of antioxidants.
- The milk and yogurt in smoothies give energy and protein and adds fiber to your diet.
Goose Berry or Amla
- Boosts your energy and rejuvenate the cells in your body, preventing fatigue and tiredness during pregnancy.
- It is rich in fiber and acts as a mild laxative regulating the bowel action.
- Rich in vitamin C that helping to dilate the blood vessels and maintain normal blood pressure.
Aim to drink at least eight glasses to ten glasses of water a day. This will keep you hydrated, maintain energy levels and help prevent constipation.
Varied hues are one way of ensuring varied nutrients. Be wise when you shop – be it for looking good or for your food!!!