Throughout the three trimesters of your pregnancy, your body floods out various hormones to bear and nurture a new life within. Hence, your diet & lifestyle makes a remarkable impact on your health. Hence we bring to you the Top 10 Vegetarian Superfoods For Pregnant Women. A good diet accounts for all the nutrients, quintessentially required to meet the needs of the developing fetus and the energy requirements of the mother. Regular walks & exercise helps in prevention of developing gestational diabetes, obesity & risk of birth defects.
There are many foods that have immense nutritional benefits like Quinoa, Brown Rice & Flax Seeds. But these may be difficult to accommodate regularly in your daily diet. Hence, we have enlisted the best superfoods that should be incorporated, to ensure your baby’s healthy development.
1) Dried Fruits / Nuts
Almonds, Walnuts, Chestnut & Flax seeds are memory-boosting foods & help in the development of the child’s brain and eyes in its formative years. It reduces the chances of premature & pre-termed baby. They are great snacking options to replace the unhealthy cookies & chips. Almonds reduce the risk of heart diseases & normalizes blood sugar levels.
Essential Nutrients: Nuts are rich in calcium, proteins, manganese, potassium, omega-3 fatty acids, selenium, magnesium, vitamin E & dietary fibre.
2) Dairy Products
Milk, cheese, curd, soymilk & tofu are indispensable in accounting for the daily protein & calcium requirement. It is crucial for the development of bones and teeth, reduced risk of under-weight or pre-termed babies, lowers risk of osteoporosis, production of hormones and enzymes & fights infection.
Essential Nutrients: Excellent source of proteins, calcium, zinc, vitamin B.
3) Apricots & Avocado
These are good alternatives to satisfy the 4p.m. hunger pangs & help in combating morning sickness. Fresh & dried apricots help in relieving constipation and normalizes bowel movements. The calorie-rich Avocados help in building mass & gaining weight during pregnancy. They help in improving your infant’s brain and nervous system by building up tissues.
Essential Nutrients: They are rich in protein, folic acid, calcium, magnesium, potassium, folic acid, vitamin C& B6.
4) Broccoli & Green leafy vegetables
B for Broccoli. B for Bones. Broccoli succors in development of the bones, improves digestion & heals wounds & bruises. They have anti-ageing elements. GLV’s help in fighting cancer, production of nutritious breast milk & is vital for normal birthing and child development.
Essential Nutrients: They are great sources of calcium, magnesium, folic acid, vitamin A & C, potassium iron, beta-carotene & lutein.
5) Sweet Potato
Rich in anti-oxidants, Sweet Potatoes come to your rescue when you need to strengthen your immune system. Steamed potatoes ameliorate the blood volume boosting the RBC levels. It is fundamental for building bone mass, skin and vision development. The copper-rich helps veggie assists in better absorption of iron.
Essential Nutrients: It is bundled with copper, vitamin A, B5, C, fiber, potassium, beta carotene, calcium & iron.
Strawberry, Raspberry, Gooseberry & Blueberry display fantastic effects in protection against cell & tissue damage and cystitis. They help in regeneration of new cells. The bountiful load of folic acid prevents occurrence of birth defects.
Essential Nutrients: Power house of manganese, Vitamin C,K,E and fibre, folate, biotin, omega-3 fatty acids & potassium.
Bananas truncate fluid retention and nausea & normalize blood pressure. The commonly available fruit is regularly consumed as it promotes digestion and good sleep. It shields you against ulcers and stomach acids & reduces swelling in the body and improves circulatory system of the body.
Essential Nutrients: Rich in dietary fibre, copper, potassium, manganese, vitamin A, B6, C, tryptophan, pectin.
Beans provide a myriad of health benefits. Include them in your regular diet to ease digestion, develop placenta, brain development, nervous system, production of RBC’s. Beans also has a significant effect on developing good genes for the baby. They are not just good for the waistline but also balance blood sugar.
Essential Nutrients: Packed with protein, dietary fibre, iron, calcium, vitamin A, C, K, thiamine, and niacin.
It has fantastic anti-oxidant, anti-viral & anti-tumor properties. It lowers risk of anemia, heals hemorrhoids, strengthens immune system, increases bone density & is an excellent cure for skin ailments.
Essential Nutrients: Rich in potassium, iron, vitamin A, C, E, folic acid and anti-oxidants.
10) Orange Juice
It increases the absorption of iron and calcium from your food, keeps you well-hydrated, prevents fatigue and tiredness. The Vitamin C in oranges help in fighting cold. It enhances metabolism and increases blood circulation in the placenta. Oranges are great for deep & nourishing skin care.
Essential Nutrients: It is packed with pantothenic acid, folate, calcium, copper, potassium, fibre and vitamin B1, C.
Along with a healthy diet, regular exercise plays a vital role in preventing the risk of birth defects. A combination of good lifestyle & balanced diet ensures a healthy pregnancy. Chickpeas, tomatoes, whole wheat, oats are also incredible sources of nutrition for the mommy-to-be. Eat healthy. Live healthy.