“As a pregnant mother, you must emphasize eating only nutritious food.”
During pregnancy, it is crucial that the expecting mother maintains a healthy diet. An unhealthy or irregulated diet can lead to pregnancy complications and health issues for both the mother and the baby. Whereas, a healthy diet can save the mother from gestational diabetes, nutrition deficiency, help the baby develop a healthy birth weight, reduces the risk of anaemia, controls blood pressure, and leads to healthy weight gain in the mother and a lot of other problems.
Now you may ask, “How does a healthy diet look like?” A healthy diet is a rich in vegetable and fruits diet that contains vitamins such as beta carotene, Vitamin C and folic acid, and the much-needed fibres.
During pregnancy, it is advised to the mother to have 2.5 to 3 cups (about 500 grams) of vegetables in a day. They can be consumed either raw or cooked. One may take supplements for vitamins, but vegetables cannot be substituted by pills alone, as the need for fibre cannot be fulfilled by a vitamin supplement. Also, avoid consumption of canned vegetables and opt only for ones that are in season.
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In this blog, we share with you a list of Veggies that will keep your tummy happy, keep you strong and provide your little precious with the nutrients they need to grow.
- Sweet Potatoes
Sweet potatoes are An ample source of beta carotene and fibre. The fibre keeps you full for longer durations while the beta carotene is converted into Vitamin A in your body which then becomes helpful for your baby’s growth.
- Beetroot
High in vitamins and fibre, beetroots will keep you from constant hunger and strengthen your immune system.
- Bell peppers (Capsicum)
Bell peppers are a good source of vitamin C, vitamin A, and folate which makes them a very good nutritious option during pregnancy. Red bell peppers are the most nutritious of all the colours available.
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- Broccoli
Packed with calcium, folate, fibres and disease-fighting antioxidants, broccoli helps your body absorb iron when it's eaten with an iron-rich food, such as whole-wheat pasta or brown rice. It also proves beneficial for easing constipation.
- Green peas
Peas are very rich in vitamin C, vitamin A, and vitamin B complex, protein, fibre, and magnesium. Peas are also rich in folic acid which helps in the synthesis of DNA. Consuming peas during pregnancy will help prevent genetic defects in the baby.
- Dark leafy greens
Dark leafy greens such as kale and spinach are packed with vitamins and minerals that expectant mothers and their babies need. They have vitamins A, C, K, and E, as well as calcium, iron, fibre, and folate. Folate is a B vitamin that protects against birth defects.
- Parsley
Parsley is high in protein, Vitamin E, and riboflavin. The diuretic properties of parsley help in getting rid of pregnancy-related swelling. Parsley is very safe for consumption during pregnancy; however, overconsumption should be avoided as it may lead to various health complications.
- Tomatoes
Tomatoes are high in Vitamin C and K, biotin and folate. It’s always a good idea to supplement your diet with tomatoes during pregnancy. You should also see a doctor if you’re eating a lot of tomatoes and you develop yellow skin on the palms of your hands and the soles of your feet. This may be carotenemia or lycopenemia, two conditions that are caused by eating too many foods that contain carotene.
- Sprouts
Sprouts are a great food to add to the diet as they contain large amounts of fibre and nutrients.
Add all these vegetables to your diet and walk through the pregnancy journey with a happy mind and healthy body supplying your baby with the vitamins and nutrients they need for healthy growth.
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