One of the trickiest aspects of being pregnant is knowing the right kind of food to intake and following through with it. Not to mention the crazy cravings and the mood swings. You are literally eating for two now and you need to make sure that you're getting the necessary nutrients and vitamins. Eating healthy is on the top of every would - be mom's list. To make this somewhat daunting task easier for you, we have compiled a list of the superfoods that you need to incorporate into your daily diet.
Almonds are a very nutritious snack and loaded with proteins, folic acid, calcium, vitamins A, B6 and E and magnesium. Now if that's not a good enough incentive to start eating them, almonds prevent excessive weight gain due to its high satiety index. You can eat them raw or soaked. Soaking increases the nutrient value of the nut. You can carry it around and snack on it when you get hungry. You should definitely incorporate it into your diet unless you're allergic to it.
Fruits must be a major constituent of your diet and one such fruit that MUST be included is the banana. It is rich in folic acid which helps prevent birth defects of the spinal cord and the brain. Anaemia is a common ailment that most pregnant women suffer from and which can lead to complications in the later stages of the pregnancy. Eating bananas raises the haemoglobin count. It also helps in digestion and improves the immune system of the mother and the unborn child. A banana a day definitely keeps the doctor away!!
Yogurt meets the criteria of nutrition and taste. It provides the vital nutrients required by the baby. It's known for being rich in calcium and helps in strengthening the bones of the mother and in the development of a healthy bone structure of the baby. It's also very helpful to ease inflammatory symptoms. Another advantage is the reduced risk of developing insulin resistance. Consuming yogurt has a lot of pros but you should be careful to only choose dairy products that are pasteurised to minimise the risk of it containing bacteria and germs.
Research suggests that eating fish every week has a positive effect on the brain growth and development of the child. It may even decrease the risk of the autism traits in the baby. Recent studies show that eating three to four servings of fish increased the IQ score of the child by 2.8%. Salmon is rich in omega-3 fatty acids which improves the antioxidant defences of both the mother and child. Eating salmon twice a week is very beneficial during pregnancy.
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