The pregnancy period is one of the most crucial periods in a woman’s life. It is the time that requires maximum care and attention. Maintaining a proper and accurate diet will not only help the mother to remain physically fit but also assist in developing a healthy baby. The right intake of nutritional food items that are rich in proteins, vitamins, minerals, calcium, carbohydrates, fats, iron, etc., are mandatory for the betterment of both the mother and the child. Such nutrition is required more in quantity as compared to what usually is consumed during typical days. It is very indispensable to understand that whatever will be eaten up by the mother, will ultimately show its effect on the growing baby. So a decent knowledge of consumption of nutritious food is a must for a pregnant woman. Here is the list of top 20 food items that should be consumedduring pregnancy:
1. Beetroot
Beetroot is rich in folic acid, which helps in tissue growth and development of the fetal spinal cord. It is also abundant with Vitamin C, which provides an enormous amount of iron to the body in a healthy way. As per the doctor’s advice, two beetroots either raw, cooked, or in form of juice, are sufficient to be consumed in a day. This vegetable helps in lowering birth diseases, boosts immunity power, blood purifying, and improves digestion.
2. Eggs
There are many questions regarding the consumption of eggs during pregnancy, which are asked by the mothers. Well, it is fine to consume eggs during pregnancy, but certain precautions are needed to be taken. Only the fresh and boiled eggs should be consumed to make sure that all the bacteria are eliminated during the boiling time. Eggs provide a hefty amount of protein, which provides amino acid to both the mother and child. They are wealthy in vitamins and minerals as well, which include choline that is responsible in the advancement of the baby’s brain.
3. Coconut Water
Surveys show that during pregnancy mothers are often subject to fatigue and dehydration due to changes in hormones. Maintaining proper hydration throughout the pregnancy period is very important. Coconut water is a natural, nutritional, hygienic drink, gifted by Mother Nature. It helps in replenishing the natural salt, which is lost from the body during vomiting as it is common in pregnancy. It is a rich source of electrolytes, chloride, potassium, magnesium, etc. Consuming coconut water on a daily basis will help in preventing urinary tract infections, lower high blood pressure, and building up high immunity.
4. Apples
Apples are rich in antioxidants, flavonoids, vitamin B (complex), vitamin C, and dietary fiber. Consumption of apples during pregnancy is good as it prevents the growing baby from developing asthma/wheezing problems in later life. It is noteworthy to wash the apples properly to eliminate any harmful bacteria that may be present in it.
5. Milk
Milk has a high concentration of nutrients including proteins, calcium, potassium, iodine, vitamin D, etc. According to a study, women should consume at least one glass of milk daily during their pregnancy as it ensures taller children and eliminates the risk of diabetes in their later life.
6. Carrots
Carrots are a good source of vitamin A, which ensures proper development of the baby’s eyes, teeth, and bones. Carrots help in modifying the soft skin, flesh, and muscle tissues of the prospering baby. It also prevents cramping and muscle stiffness, which are common pregnancy problems. It can be consumed in both the forms, raw as well as cooked.
7. Tomatoes
Tomatoes comprise of immense amount of vitamin C, which helps in the development of baby’s gums, teeth, and bones. It helps in the improvement of hair growth and vision of the growing baby. It consists of high water content, helping the mother in hydration throughout pregnancy.
8. Oranges
Oranges are packed with Vitamin C, which strengthens the immune system during pregnancy and lowers the risk of developing allergy reactions such as wheezing in the growing baby. It has also proven to prevent the unborn baby from brain abnormalities and spinal cord defects.
9. Bananas
Banana is a loaded source of iron, folic acid, calcium, etc. It not only helps in reducing constipation during pregnancy but also provides relief from being nauseous and vomiting. Banana increases the production of hemoglobin,which helps in eliminating diseases such as anemia. It also gives relaxation from leg pain, back pain, or muscles stiffness like cramps.
10. Bread
Bread provides a great source of dietary fibers, Vitamin C, a moderate amount of calcium, etc. It prevents the risk of high blood pressure, which can be life-threatening for the mother. Consuming bread, particularly wheat bread, can help in lowering the risk of asthma or breathing problems commonly faced by a pregnant woman. It also helps in increasing metabolism, boosts immune systems, etc.
11. Green Leafy Vegetables
Consumption of plenty of leafy vegetables like spinach, broccoli, green onion, etc., is the best source of getting essential nutrients. They help in preventing high blood pressure in the unborn baby. It also lowers the risk of obesity and diabetes in the growing baby. As it is rich in folic acid, it reduces the possibility of birth diseases. It is advisable to consume half a cup of spinach in a day by the pregnant woman.
12. Olive Oil
Olive oil is considered to be the best oil among all other oils. It is rich in vitamin E, dietary fiber, iron, etc. Many surveys show that those who consume olive oil during their pregnancy period; the child has shown better height, weight, and behavior. It assists to build up better reflexes in the baby and healthier heart and brain.
13. Juice
Juice of any fruit or vegetable does only good to both the mother to be and the developing child. Consuming one glass a day is sufficient to provide essential nutrition for healthy development and growth of the baby. Drinking juice also helps in building glowing skin, purifies the blood, and boosts energy level. As per the doctor’s advice, it should be made out of fresh fruits or vegetables and should be consumed just after its making. Keeping it for too long can be harmful to consume.
14. Almonds
There is an old myth that says, consuming almonds are not safe for the baby during pregnancy, which is absolutely an erroneous . There is no scientific statement about it. It is favorable to consume during pregnancy. Talking about its benefits, it prevents the unborn baby from any brain or spinal cord defects as it is rich in folic acid. It helps in regulating the body weight of the mother and unborn child as well.
15. Potatoes
Potatoes are rich in dietary fiber, Vitamin B6, Vitamin C, and also high in folate, which brings down the risk of development of the brain and spinal cord problems. It helps in lowering down the acidity and cholesterol level, preventing constipation problems. Not only have these, but protein also generates a high level of energy which is mostly required at the time of pregnancy.
16. Lentils
Lentils are a great source of many essential nutrients such as folic acid, potassium, Vitamin K, iron, etc. Due to the presence of a high level of Vitamin B5, it helps in combating migraines and stress during pregnancy. The presence of iron in lentils helps in fighting back with anemia, which has a considerable possibility during the pregnancy period.
17. Cheese
Cheese contains protein, dietary fiber, calcium, Vitamin D. It helps in developing healthy teeth and bones of the growing baby. It also helps in improving muscle contraction or cramps, which often occurs during pregnancy. The nerve functions are enhanced due to the adequate portion of calcium present in cheese. However, studies show that soft cheese should be avoided but hard cheese, even unpasteurized is useful for consumption during pregnancy.
18. Onions
Onion possesses so many nutrients such as carbohydrates, fibers, vitamins, and minerals, which helps in fighting off so many fatal diseases. Intake of onions during the pregnancy has been highly suggested as it reduces asthma problems, heart diseases, cancer, improves skin and hair, etc. They can be consumed in both ways, raw and cooked form. Red and white onions are more likely toprefer by the mothers during their pregnancy period.
19. Green Peas
Green Peas are perfect for consumption during pregnancy. Rich in Vitamin A, Vitamin B complex, Vitamin C, magnesium, fiber, protein, they are very beneficial in the healthy development of the unborn baby, even though they are small in size. The presence of folic acid helps in preventing the baby from neural tube defects. Also, it reduces heart diseases by lowering down the LDL cholesterol levels, which affect the functioning of the heart and thus leading to inefficient plumbing of blood in the body.
20. Water
Water plays a vital role in the pregnancy period. Water does not only helps in keeping the body hydrated, but it carries essential nutrients to the growing baby. It is the primary source for the generation of breast milk. Some of the studies show that drinking an adequate amount of water helps in preventing morning sickness, heartburn, and indigestion. According to the doctor’s advice, a pregnant woman should consume at least 10 cups or 2.3 liters of water daily.
