Many of us start the day with oatmeal or a sandwich, but we don’t really think about the things that are going to help our bodies function properly. Did you know that these foods contain vitamins and minerals to keep our bodies running smooth and clean? On top of that, pregnant women need more of these things, so they can support both themselves and their growing baby without any problems at all.
Pregnant women need to take in more of these vitamins and minerals than ever before. There are prenatal vitamins available for them, but the benefits don’t strengthen as well as proper diet might. Typically, expectant mothers will have increased nutritional needs during their pregnancy. Pregnancy food refers to foods that contain the vitamins and minerals an expectant mother must consume most during her pregnancy.
Here, you can see what vitamins and minerals could potentially benefit from having a healthy pregnancy and avoid having any sort of deficiency. These tips will help your baby to be born as healthy as possible!
Vitamin A
Broccoli, carrots, spinach, sweet potatoes, oatmeal and whole grains, cantaloupe, apricots and dairy products have vitamin A in them. Truly deserving to be called pregnancy food! Unlike supplements, however, which are designed to supplement your diet with the amount of vitamins you need each day to prevent sickness during pregnancy – we don’t think you should get too much vitamin A from your daily diet.
B Vitamins
Meat and dairy are necessary components of good nutritional status, which is important for good health in general. These foods have many things that we might need, such as a lot of B vitamins. Vegetarian sources include oatmeal, whole grains, beans, peas, nuts, brown rice, potatoes and tomatoes. Also, green leafy vegetables such as spinach and cauliflower contain many vitamins and minerals during pregnancy along with bananas and avocados that are not only healthy but make for a delicious treat!
Vitamin C and E
While it’s true that vitamins A and C are the big names in fighting off infections, other foods like nuts, seeds, whole grains and potatoes aren’t too shabby either. Don’t ignore them as a good pregnancy food option, as they have enough vitamin E along with essential fats to keep you going strong.
Vitamin D
Get some sun. You may not feel like it all the time, but if you can take a few minutes each day at some point to go outdoors and sit in the sunlight for a bit, you’ll actually start feeling a lot better. It sort of feels weird that something as simple as sunlight can help us preserve our strength and reduce stress levels even when we’re pregnant, but it’s true! While nutritious foods are important for total body health and absolutely essential for pregnancy, there’s no denying that fish is incredibly beneficial for one reason in particular: DHA (an omega-3). DHA is considered an essential fatty acid, which means it can’t be synthesized by our bodies and must be obtained via diet – which makes eating seafood like salmon or sardines a great choice during pregnancy. Other options include eggs and fortified skimmed milk products since they too are also good sources of this nutrient!
Calcium
The best sources of calcium come from almonds, figs, broccoli, sardines and canned salmon with the bones.
Iron and Zinc
Eating dark meat turkey or beef can be a good source of both iron and zinc. Oatmeal contains both as well. Eating dark meat turkey or beef is such a great way to get in those nano nutrients that we all need!
Fish as Pregnancy Food – The Good and the Bad
Foods that are rich in Omega-3 fatty acids are excellent for pregnant women. These fatty acids are not only good for both the mother and also for the healthy development of the brain, retina, and nervous system in their child’s first few years.
Although fish is recommended for pregnant women, it may contain contaminants such as mercury, among others. It’s a good idea to stick to salmon, farmed trout, herring and sardines and avoid the rest due to high mercury content. You can have shellfish in moderation because they carry a low mercury content but offer less omega3.
It’s important to take care of your body so that you can be in top fighting shape. So make sure you’re eating the right foods and that you work out often. As an expecting mother, please remember to eat small, frequent meals throughout the day to boost your energy and keep your body fuelled while avoiding binge-eating, which could cause weight gain. Exercise regularly as it helps prevent fatigue, depression and exhaustion; not to mention it will help you feel better overall thanks to endorphin, a hormone released during physical activity like running or exuberant dancing. Remember that when it comes time for labor and delivery, moving around will not only lighten the load on your body but also facilitate the process of childbirth by expanding your muscles as they contract vice versa when pushing and breathing deeply will help relieve stress through pleasure hormones!
