Eat for two: five foods you didn’t know were important to eat during pregnancy

Expectant mothers are usually more careful about what they eat during pregnancy. In general, a nutritious diet is crucial at this stage of life, since the baby needs to get all the nutrients. Therefore, the mother must focus on proper nutrition to encourage the healthy development of the baby.

In addition, it is important to pay particular attention to the diet during the summer, since according to many experts, in this season we tend to eat less and the chances of dehydration increase, which may affect the health of the baby.

Foods that are important to eat during pregnancy

1. Vegetables

Vegetables such as spinach, cabbage and broccoli are rich in important nutrients such as folic acid, iron and calcium. Folic acid is essential for the developing fetus, especially in the early stages of pregnancy, and can help reduce the risk of birth defects. Iron is also important for red blood cell production and helps prevent anemia during pregnancy, while calcium is important for fetal bone development.

2. Fruits

Fruits such as oranges, berries, bananas, apples and pears provide important vitamins and minerals, including vitamin C, potassium and fiber. Vitamin C helps absorb iron and supports a healthy immune system, while potassium is important for maintaining normal blood pressure and fluid balance in the body.

Bananas (Photo: Eng Image)

3. Lean protein

Sources of lean protein can be found, among others, in chicken, fish, turkey and tofu and they provide important nutrients such as iron, zinc and vitamin B12. Iron is essential for fetal growth and development, while zinc plays an important role in fetal immune function and cell growth. Vitamin B12 is important for the development of the fetal brain and nervous system.

4. Whole grains

Whole grains, such as brown rice, quinoa and whole wheat bread, provide complex carbohydrates and dietary fiber. Complex carbohydrates are a good source of energy and can help regulate blood sugar levels, while fiber helps prevent constipation and promote healthy digestion.

5. Nuts and seeds

Nuts and seeds, such as almonds, walnuts, chia seeds and flax seeds, provide healthy fats, protein and important nutrients such as vitamin E and magnesium. Healthy fats can help support fetal brain development, while vitamin E is important for fetal cell growth and development. Magnesium can help regulate blood pressure and support healthy muscle and nerve function.

How to survive the summer?

In addition, many experts recommend several tips for safe pregnancy in the summer:

• Wear comfortable, loose cotton clothing.
• Drink plenty of water to stay hydrated.
• Physical activity under the supervision of a trainer.
• Avoid exposure to direct sunlight.
• Focus on healthy eating only.
• Take care of your feet and pay attention to any swelling.
• Good sleep may prevent stress.
•Avoid leaving the house during the hot hours of the day.

Throughout pregnancy, if you notice any abnormal change or if the pregnant woman suffers from any problem, she should contact the treating doctor immediately.

Author: JJ Beat

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