To ensure a healthy pregnancy, expectant mothers must include these 7 winter friends in their diet, which are known to boost immunity and also protect against infections. best foods eat while pregnant
Making sure the body gets the nutrition it needs is crucial for maintaining good health. For pregnant women, getting enough nutrition becomes especially important for maintaining a healthy pregnancy as well as the mother’s strength and comfort throughout the process. A woman’s body goes through a lot of changes and development during this time, so it’s crucial to pay attention to your food. Expectant mothers frequently receive dry fruits, laddos stuffed with ghee, halwa, and other gifts from their mothers and grandmothers.
Women need to eat an additional 300 calories each day, especially during the first trimester, according to a report. These calories must be balanced and nutritious, though, just like the rest of her diet. Expectant mothers must eat these 7 winter companions, which are believed to enhance immunity and prevent infections, to ensure a safe pregnancy. In an interview with India.com, fitness and nutrition expert Rohit Shelatkar mentioned exceptionally healthy foods to consume while pregnant to ensure you’re meeting your nutrient objectives.
7 best foods to eat while pregnant
Yogurt:
Because the developing fetus in pregnant women’s wombs needs calcium to grow and develop its bodily structure, pregnant women need a lot of calcium reserves. Yogurt is a fantastic way to grow bones because it is so high in calcium. Most importantly, the beneficial bacteria in this dairy product soothe a pregnant woman’s stomach by preventing yeast infections and stomach distress.
Eggs:
In addition to being a great source of protein, eggs are also widely available and simple to prepare. In addition to providing appropriate protein, eggs also include choline, lutein, vitamins B12 and D, riboflavin, and folate, which are all recommended for new mothers. Additionally, they aid in the growth of the baby’s bones and muscles and strengthen the bones.
Fish:
Fish are a great source of the omega-3 fatty acids DHA and EPA, which can aid to lower inflammation and activating specific immune cells. Fish like salmon, tuna, mackerel, and herring are just a few examples. Additionally, fatty fish is one of the few naturally occurring food sources of vitamin D as well as a natural source of zinc and selenium.
Nuts:
Dates, cashews, almonds, and walnuts are loaded with vitamins, minerals, and plant fiber. They are superior substitutes to common fruits with high water content. One portion of dried fruits also offers additional important elements like folate, potassium, and iron. The candied types must be avoided, too, as they contain a lot of salt and sugar from processing.
Sweet potatoes
they are rich in beta-carotene, a plant chemical that our bodies use to produce vitamin A. Vitamin A is crucial for expectant moms since it aids in the differentiation of cells and tissues, which promotes the healthy growth of the fetal tissue. Sweet potatoes are the best food to stimulate the production of Vitamin A, according to experts, who advise increasing consumption from 10% to 40%. Cooked sweet potatoes weighing 100–150 grams can be included in an appropriate portion.
green vegetables
Broccoli and dark green veggies like methi and spinach, which are available fresh during the winter, are nutrient-rich. Fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate, and potassium are all nutrients found in green vegetables. They also give the mother vital folic acid. The daily need for folic acid for women of reproductive age is 400 micrograms (0.4 mg). Nuts, legumes, citrus fruits, green vegetables, fortified morning cereals, and particular vitamin supplements are excellent sources of it. It reduces the possibility of brain and spinal cord birth abnormalities. The risk of neural tube abnormalities increases after the first 28 days of conception. Folic acid becomes important at this time.
Beans and other legumes are good sources of iron, fiber, protein, minerals, and phytochemicals. New mothers must eat beans, lentils, alfalfa, peas, and peanuts in order to produce high-quality milk for the infant.