Top 10 healthiest foods to eat when you’re pregnant

Here is the list of Top 10 healthiest foods for pregnancy.

1. Legumes

Legumes are a group of foods containing lentils, peas, and beans. Legumes also includes some peanuts and soybeans. Legumes are the healthiest foods for pregnancy because they are an excellent source of fiber, protein, Vitamin B9 (folate). All these minerals particularly Vitamin B9 has a very essential role in maintaining the health of the fetus and mother. Mothers need the legumes during the first trimester particularly. Legumes contain a very high amount of Vitamin B9, so there is no need to take supplements of the folate during the pregnancy. Legumes are fairly enough for this purpose.

2. Sweet Potatoes

Sweet Potatoes is another healthy food for pregnancy. It provides a very large amount of nutritious B-carotene. B-carotene act as the precursor of Vitamin A. Vitamin A plays a key role in the normal development of fetus and differentiation of cells and tissues. So, Sweet Potatoes are the big source of B-carotene which in turn an important source of Vitamin A for pregnant women. A small amount (100-150g) of Sweet potato is enough to fulfill the entire daily requirements of Vitamin A.

3. Salmon

The requirements of the omega-3 fatty acids can be fulfilled by eating Salmon. Salmon has a very rich amount of Omega 3- fatty acids that is why it is amongst the healthiest foods for pregnancy. Omega 3-fatty acids are very important for pregnant women, particularly long-chain omega- 3 fatty acids (DHA and EPA).  A necessary amount of Omega-3 fatty acids is very important and essential for the normal growth of the eyes and brain of the fetus. Apart from Omega-3 fatty acids, Salmon is a tremendous source of Vitamin D and as you know Vitamin D is very important for proper growth of bones and immune function.

4. Eggs

When we are talking about healthy foods for pregnancy don’t forget to consider eggs. Eggs are easily available food and contain almost all the nutrient you need during pregnancy. According to a research, an egg contains 77 calories with a very high amount of high-quality proteins and lipids (fats). This small healthiest food contains many kinds of Vitamins and minerals in it like Choline which is very important for the development and health of the brain. A single egg contains 113 mg of choline which is enough for the normal development of the fetus in a pregnant woman.

5. Lean Meat

Lean Meat is another member of the class of healthy foods for pregnancy. There are different types of Lean meats such as Beef, Pork, and Chicken. Lean meat is rich in essential nutrients such as iron, choline, and Vitamin B. All these nutrients are needed in a very large amount during pregnancy as Iron is used in red blood cells as a part of Hemoglobin. Iron deficiency can cause many diseases such as anemia. That is why the use of Lean meat can be very beneficial during pregnancy and you can take it as the healthiest food during pregnancy.

6. Fish Liver Oil

As the name implies, fish liver oil is extracted from the oily liver of fish such as Cod. Like Salmon, Fish liver oil is very rich in the Omega- 3 fatty acids which are essential for the normal growth and development of the brain of the fetus. A very high amount of Vitamin D is also present in the Fish Liver Oil. Fish liver oil can be used as the replacement of the seafoods. Fish liver oil is a vital healthy food for pregnancy. Researches have shown that consuming cod liver oil during the early days of pregnancy, helps very much in higher birth weight.

7. Berries

Berry is the healthiest food during pregnancy because it contains a very high amount of healthy carbs, Vitamin C, and fibers. Berries contains a very large amount of water and antioxidants. Vitamin increases your body iron by the process of absorption. It is best for skin health and immune function. Berries contain a very low level of sugar so it is not dangerous itself for your body. Overall, berries are the healthiest foods during pregnancy.

8. Whole Grains

A pregnant woman needs a reasonable number of calories and whole grains can be very helpful to meet these requirements. Whole grains are another best healthy food for pregnancy because it contains a very amount of fibers, vitamins, and plant compounds with a large number of proteins. Oats and Quinoa are the best example of wholes grains which can be used during pregnancy. Some whole grains are rich in Vitamin B, fiber, and magnesium which are very necessary in the diet of pregnant women. So, choosing whole grains as the healthiest food during pregnancy is not a bad option.

9. Avocados

Avocados is a very unusual fruit and many people are not aware of its properties and peculiarities. We have included the Avocado in the list of Top 10 healthy food for pregnancy because it contains a very high amount of fiber, Vitamin E, Vitamin C, and Vitamin B. Avocados are very rich in other macronutrients such as Potassium, Copper and Vitamin K. Due to having a very high content of folate and fats, Avocado is the healthiest food during pregnancy. Avocados help in the normal growth of the skin, brain, and tissues of the fetus. Avocado is a brilliant option as a diet during the early days of pregnancy.

10. Dried Fruit

Dried fruit is another best and healthy food for pregnancy. Dried fruits contain a very large number of calories, fiber, and various vitamins and minerals. Dried foods contain an equal amount of nutrients as fresh fruits just lack of water. Dried fruit contains a large amount of important essential macronutrients such as folate, iron, and potassium. Prunes are very rich in fibers, potassium, and different vitamins with a considerable amount of sorbitol. Prunes are very helpful in controlling constipation. Dates are another example of dried fruits that contain iron, fiber, and potassium. Researches have shown that regular date consumption very helpful in cervical dilation and induce labor.

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