List Of Nutritious Food For Pregnant Women And Its Benefits

Nutritious food for pregnant women is very effect on maternal health and fetal growth. Therefore, it is important for pregnant women to find out different kinds of nutritious foods for pregnancy fetus conceived in order to stay healthy.

When pregnant, keeping the diet and body condition required. Especially when the gestational age is already entering the trimester two and three. Expectant mothers generally require additional intake of 300 to 500 calories per day. However, the mother should pay attention to any type of food consumed. For, if one eats or lack of intake of nutrients while pregnant, will have an impact on the development of the fetus.

Basically, the food is good for pregnant women contain high nutritional needs of the mother and fetus. However, that does not mean all nutritious foods can be consumed by pregnant mothers for granted without any restriction. This is because there are certain foods that are known to have high nutritional, but are not allowed to be consumed during pregnancy, such as eggs and raw meat, and processed milk products that has not gone through the process of pasteurization.

Nutritious food for pregnant women

The intake of nutrients during pregnancy, either type or amount, it does need to be a particular concern for all pregnant women. The needs of different types of nutritional intake, will grow in line with the age of the pregnancy. Here are a few foods that can even meet the nutritional needs of pregnant women, of whom:

Broccoli

The first high nutritious food for pregnant women is broccoli. Green vegetable that resembles this frizzy hair has many nutrients needed during pregnancy, like calcium and folic acid. In addition, broccoli also contains fiber, vitamin C, and high antioxidant which acts to ward off free radicals and against various diseases. Broccoli can also help the body to absorb iron, helps relieve constipation, and prevent babies born with low weight.

Spinach

Green vegetables this one good consumed during pregnancy, especially for young pregnant women, because it has content of folic acid and iron. The consumption of foods containing high folic acid is required at the beginning of pregnancy, as it can prevent neural tube defects are having babies (disabled on the part of the brain and spinal cord). In addition, folic acid is also useful for reducing the risk of premature birth and preeclampsia. Complete pregnancy nutritional needs of mothers with multiply the consumption of green leafy vegetables, such as spinach.

Banana

Bananas contain vitamin B6 good for consumption by pregnant women in the first trimester, as it can reduce the nausea that is usually experienced in the first trimester of pregnancy. In addition, bananas are also rich in potassium which is useful to regulate the balance of fluids and electrolytes during pregnancy.

Avocado

When gestational age entered the second trimester, pregnant women are encouraged to eat Avocados. Avocado rich source of fiber, vitamin K, vitamin C, folic acid, potassium, vitamin B6, and good fatty acids high. This required type of fat pregnant women, because it helps the development of the brain, nervous system, skin and tissues as well as the baby. Not only that, the avocado is also high in potassium which is able to reduce foot cramps in pregnancy.

Orange

Pregnant women are also advised to consume citrus fruits. High nutritious food for pregnant women is rich in vitamin C, folate, and fiber. Nearly 90 percent of the content in citrus fruit is water, so that helps expectant mothers to meet the needs of body fluids. Lack of bodily fluids can cause fatigue. The high folate content of oranges can also help the development of the brain and spinal cord in a fetus, thus preventing the fetus is handicapped.

Mango

Another fruit that instruct to be consumed while pregnant is mango. Mango contains potassium, vitamin C, and vitamin A. High Potassium in Mango fruit can help keep blood pressure and maintain the fluid in the body. Meanwhile, vitamin A serves as an antioxidant, helps the immune system, vision and nervous system of the baby. Mango also contains high fiber so as to prevent constipation or constipation in pregnant women

Sweet

Sweet is one of high nutritious food for pregnant women who are rich in vitamin a. Vitamin A needs Sufficient while pregnant is very important for the growth of cells and tissues of the fetus. When pregnant, women are generally advised to increase the intake of vitamin A by 10 to 40 percent of its daily needs. However, the mother should be careful in taking vitamin A, especially in the form of high-dose supplements. If it is too much, vitamin A can cause fetal defects.

Nuts

Peanuts, peas, and soybeans are some of the types of nuts that can be used as a source of folic acid, fiber, protein, iron, and calcium which is needed during pregnancy. Nutrition-the nutrition is very important for the health of the mother and the fetus, especially in the first trimester.

Meat without fat

Beef, chicken, and fish den are a group of foods rich in protein content. In addition, there are deposits of iron as essential minerals that are useful in the formation of red blood cells. Red blood cells are instrumental to deliver oxygen to all the cells in the body. Therefore, pregnant women need more iron, because of their blood volume also increased during the period of pregnancy, especially in the third trimester. Iron deficiency in early and mid period of pregnancy can cause anemia, a risky result in the mother gave birth prematurely or infants born with low weight.

Salmon

Salmon is one of the sources of animal vitamins that must be inserted into the menu of highly nutritious food for pregnant women. Salmon contains omega-3 fatty acids that are so needed pregnant women, such as EPA and DHA, which are important for brain and eye development in the fetus. Salmon also contains a good source of vitamin D for mother and fetus. But keep in mind, suggested pregnant women consuming the salmon cooked in advance. Avoid eating raw salmon in a State, such as sushi and sashimi, is risky because contaminated various types of bacteria that harm the growth of the fetus. Not only salmon, other types of fish are also good consumed by pregnant women.

Processed milk products

During pregnancy, the mother is obliged to consume food and drinks that contain protein and calcium to meet the needs of the growing fetus. Processed milk products, especially yogurt, could be the right choice for the Mother was pregnant. In addition, the mother can also consume other dairy derived products, such as cheese, on a regular basis. Milk can meet the needs of protein and calcium to the mother and fetus. Meanwhile, dairy products like yogurt, probiotics can help reduce the risk of complications during pregnancy.

Egg

The egg is one of the foods that are recommended to be consumed while pregnant, because it contains nearly all of the nutrients your body needs. Eggs contain calories, protein, fat, vitamins and minerals. In addition, the eggs also contain choline, i.e. essential nutrients for brain health and development of the fetus. However, pregnant women should not consume eggs half-cooked, because the risky carry germs that can be harmful to the health of the mother and the fetus.

Dried fruit

Dried fruits contain fiber, calories, and a variety of vitamins and minerals. One dried fruit typically contain the amount of nutrients equivalent to fresh fruit, though without the water content and smaller form. One of the recommended dry fruit is dates. Dates contain fiber, potassium, and iron. Consumption of dates on a regular basis in the third trimester cervical dilation and helps lower the risk of induction of labor at the time. However, the mother is not recommended eating dried fruit more than one dish at every meal, because dried fruit contains sugar.

Drinking enough water white

Water is one of the things that should be consumed during pregnancy. Because the blood of pregnant women, the volume will be increased to 1.5 liters. Therefore, it is important to maintain the body's fluid remains well balanced to avoid dehydration. Mild dehydration symptoms in pregnant women include headaches, anxiety, fatigue, mood swings so chaotic, and feel limp. Drinking enough water can also help prevent constipation and urinary tract infections during pregnancy.

Pay attention to nutrition during pregnancy is very important because it can support the health of the mother and the fetus. Nutritional deficiencies while pregnant may increase risk of miscarriages and infants born prematurely. Therefore, high nutritious food for pregnant women that have been described above are recommended to always present in daily food menu Mother. While pregnant don't forget to regularly consult to your obstetrician for pregnancy checks