Basic Nutritional Food For Pregnant Woman

       Nutrition is always important but it becomes even more important when you are pregnant. A women’s diet needs to provide enough energy and nutrients for herself as well as the foetus. This means that pregnant women need a balanced and nutritious diet. Having a balanced diet means consuming the correct amounts of carbohydrates fats, protein, and eating a variety of fruits and vegetables. 

Few nutritional food to eat when pregnant: 


Carrots:

Carrots are filled with vitamin A, which will promote growth in your baby, specifically with their eyes,teeth and bones.Carrots have not only beta-caratene but also alpha-carotene and lutein. The regular consumption of carrots also reduces cholesterol levels because the soluble fibers in carrots bind with bile acids.Vitamin A assists the liver in flushing out the toxins from the body.It reduces the bile and fat in the liver.The fiber present in carrots help clean out the colon and hasten waste movement which plays a vital role at this point of time.

Legumes:

Legumes includes lentils, peas, beans, chickpeas, soybeans and peanuts.These are excellent plant-based sources of fiber, protein, iron, folate and calcium all of which your body needs more during pregnancy.Folate is one of the B vitamins,B9. It’s very important for the health of the mother and foetus, especially during the first trimester.However, most pregnant women are not consuming nearly enough folate, which increases the risk of neural tube defects and low birth weight. Insufficient folate intake may also cause your child to become more prone to infections and disease later in life.

Yoghurt:

Yoghurt can be made with both pasteurized and raw milk. Women often wonder if yoghurt is good for pregnancy, the answer is yes, as long as it is made out of pasteurized milk.Youghurt is also packed with folic acid apart from calcium. Folic acid is very important for the development of the baby’s brain. Yoghurt is also packed with protein. Not only is this a good way to pack on the calcium and protein but yogurt goes really well with all types of nuts and fruits, which are also nutritious foods to eat during pregnancy.

Spinach:

Spinach is packed with folic acid, vitamin A, calcium, and iron.When you’re pregnant, your body requires an ample amount of the right nutrients for growth and development of the foetus. If you’re wondering whether you can or cannot eat spinach during pregnancy, dont, just eat it.Spinach is loaded with different vitamins such as vitamin A,B1, B2, B3,C, phosphorus, sodium, potassium, and magnesium  thus playing a major role in the growth and development of the fetus during pregnancy.

Oats:

Oats are full of iron, vitamin B, fiber, and tons of other nutrients.Rich in fiber and an array of nutrients including vitamin E, selenium, and iron, consuming wholegrains is crucial for pregnancy. During pregnancy, you need fiber more than ever to keep your digestive system running smoothly. Have oatmeal for breakfast, brown rice with lunch, and whole wheat bread with dinner.Yes, oats are safe to eat during pregnancy as they contain all the essential nutrients required for the mother and the baby. According to the US Food and Drug Administration, it is advisable for pregnant women to consume whole grains such as oats, wheat, and barley for proper nutrition.

Bananas:

The high fiber content of bananas can help with pregnancy-related constipation, and there is some evidence to suggest that vitamin B-6 can help relieve nausea and vomiting in early pregnancy. Bananas are a key pregnancy super food because of the amount of potassium they provide. Potassium gives energy, which makes it easier to cope with pregnancy fatigue. Bananas are loaded with iron, and can hike your iron levels and fight pregnancy anemia.Morning sickness or feeling nauseous is common in the first three months of pregnancy. Bananas are rich in vitamin B6, a vitamin that can help minimize this symptom by significantly, especially when combined with doxylamine, which is an antihistamine.

Walnuts:

Walnuts contain omega-3 fatty acids that are good for both the mother and the foetus. The fatty acids stimulate the activity of the brain cells, and also help in vision development of the foetus.The powerful antioxidants such as quinone, juglone, tannins, tellimagrandin, copper, and vitamin E present in walnuts protect the mother and the foetus from free radical damage. Eating walnuts will, therefore, improve immunity and protect from infections.Melatonin is essential in your third trimester when sleep becomes a major concern. Walnuts help stimulate this hormone in your blood, therefore, inducing proper sleep and rest.

These where some of the most vital nutrition that a pregnant women has to intake during her pregnancy period.The specified list of  food can be added with other nutritional food too.Healthy food,healthy mother,healthy baby and a healthy next generation.