16 Superfoods Every Pregnant Mom Needs for a Healthy Baby!
The pregnant mother needs to be nourished effectively during the pregnancy trimesters; she is not providing nourishment for herself only but also for the baby.
To avoid severe birth defects, the pregnant mum must maintain a healthy lifestyle, including staying away from alcohol, cigarettes, and unhealthy diets that can cause severe damage to the growing baby.
Here are some superfoods every pregnant mother must consider;
1: Apricot
Apricots are perfect snacks for pregnant mums and are easy to consume.
A handful of this superfood will provide 105 of your daily iron requirements and other macro-nutrients such as Folic acid, Calcium, Potassium, and Magnesium.
Apricot helps regulate bowel movements as the pregnancy grows.
2: Your breakfast cereals
These will provide much-needed energy and are fortified with Folic acid and vitamins.
Cereals can be the best superfood when you develop low energy during the day.
3: Bananas
Bananas are the best fruits for reducing fluid retention in the body. They also provide a sufficient amount of potassium, which is necessary for daily life, and contain tryptophan, a substance that promotes good sleep.
Bananas can also provide reasonable amounts of starch for extra energy.
4: Dairy foods
If you are not allergic to milk, eggs, and other dairy products, you can count lucky as a pregnant mum because these foods are super-rich.
3 servings of dairy foods daily provide sufficient calcium to support bone formation and the growing baby’s health.
Dairy foods also reduce the levels of saturated fatty acids and cholesterols in the body.
5: Tofu
If you are a vegetarian, Tofu can be the best source of protein for a pregnant mum.
Tofu also contains essential minerals such as Potassium, Calcium, Iron, and Vitamins A and K, which are ideal for blood clothing.
6: Fruits and vegetables
Whether green, yellow, red, or orange, fruits will always provide nutritional support to the pregnant mum.
For your baby to develop normally, it needs several fruits and vegetables.
Aside from essential vitamins and minerals, fruits and vegetables contain high amounts of antioxidants that strengthen your immunity and the immunity of the growing baby.
7: Sweet potato
Sweet potato can be very delicious to taste; you can mash it with some olive oil.
Sweet potatoes are an excellent energy source, packed with Vitamin A for excellent eye development. Likewise, they contain high amounts of Beta-carotene and Vitamin C.
8: Strawberries
If you want your baby to develop healthy skin, you must include a handful of strawberries during your meals during pregnancy.
Strawberries are packed with Vitamin C, Folic acid, and Potassium. Strawberries help speed up the absorption of iron into the body.
9: Oily fishes
Oily fishes are superfoods because they are rich in Omega 3 fatty acids, healthy fats for the body.
If you cannot tolerate the taste of fish, you may limit your daily consumption to one serving.
10: Broccoli
Broccoli can be prepared and enjoyed in many ways; to preserve its nutrients, it is even better to steam rather than boil.
Broccoli contains high amounts of calcium and magnesium to help develop the growing baby’s bones.
11: Eggs
Eggs are essential for the growth of body cells; they are rich in essential nutrients such as Vitamin B12, iron,d essential amino acids,s and protein.
12: Chickpeas
These excellent natural protein sources are equally rich in essential minerals such as Zinc, Folic acid, Magnesium, and Calcium.
They can be the best snack for pregnant mums. You can create a delicious snack by making chickpeas with breadsticks.
13: Sunflower seeds
Sunflower seeds are a gift of nature and must not be taken for granted by pregnant mums.
These seeds are rich in essential Omega 3 and 6 fatty acids and contain Vitamins A, B, D, E, and K.
They also contain substantial amounts of Zinc, Magnesium, Calcium, Iron, and Potassium.
14: Tuna
Tuna is another excellent source of Omega 3 fatty acids and numerous antioxidants known to reduce the risks of contact cancer and other deadly diseases.
It is recommended that pregnant women limit their intake of this fish to three times a week to enjoy its numerous benefits, including Selenium antioxidants.
15: Cabbage and other Springs greens
Spring greens and Cabbage are excellent sources of Folic acid; as a matter of fact, a single portion of any of these superfoods can provide up to 25% of your daily needs of Folic acid, alongside other essential nutrients such as Vitamins A, C, and E, Potassium, and Iron.
You can gently steam them instead of boiling them to preserve most of their nutrients.
16: Water
Lastly, pregnant mothers must not ignore water. Water keeps the body hydrated all day, especially when consumed sufficiently.
Water also increases the transportation of nutrients from the mother’s body to the growing baby.
Consuming water regularly will also help you maintain energy levels and reduce the risks of constipation and cystitis.
Conclusion
Several other superfoods can be explored by pregnant mothers to achieve the optimal levels of nutrients needed to keep the mother and the growing baby healthy; however, sometimes, one needs to complement these natural superfoods with supplements, especially when the mother is not getting as much nutrition as expected.
Mix and match as many of the foods highlighted above to maximize the potential of getting as many nutrients as possible.
Aside from consuming a well-balanced diet, a positive and healthy lifestyle is essential to ensure that the growing baby does not accidentally develop certain birth defects.
A pregnant mum must abscond from stressful environments, alcohol, smoking, and consumption of unhealthy foods.
Reference:
http://www.madeformums.com/pregnancy/top-20-pregnancy-superfoods/33280-20.html
