Healthy foods for pregnant

Intake of healthy foods during pregnancy promotes the growth and development of your baby. During this period, the basic principles of healthy eating remain the same - eating plenty of fruits, vegetables, whole grains, lean proteins and healthy fats. But what are these healthy foods for pregnant women to take? Read thisBiopedia article and you'll find out.

However, a few nutrients in the pregnancy diet deserve special attention. Here's which healthy foods for pregnant women to look for them in. .

Folic acid

Folate is a B vitamin that helps prevent serious problems with the developing brain and spinal cord (neural tube defects). You need to take 600 to 1,000 micrograms of folic acid a day throughout pregnancy.

In which healthy foods for pregnant women to find it?

Fortified cereals are great sources of folic acid.

Dark green, leafy vegetables, citrus fruits and dried grains, peas and lentils are also good sources of folate in its natural form.

If you are wondering what the amount to consume should be, be guided by the table below:

• Healthy Food;
• Serving size;
• Folic acid content ;

Cereals

• ¾ cup (15 to 60 g)
• 100 to 700 micrograms

Cooked spinach

• ½ cup (95 g)

• 131 micrograms

  Cooked beans

• ½ cup

• 90 micrograms

Asparagus

• 4 pieces (60 g)
• 89 micrograms

Orange

• 1 piece (100g)
• 29 micrograms

Peanuts

• 30 г.
• 27 micrograms

In addition to choosing healthy foods for pregnant women, taking a daily prenatal vitamin - ideally starting at least three months before conception - can help ensure you're getting enough of this essential nutrient.

Anyone who may become pregnant should take a daily vitamin supplement containing folic acid.

Calcium

You and your baby need calcium for healthy bones and teeth. Calcium also supports healthy functioning of the circulatory, muscular and nervous systems. Women during pregnancy need 1,300 milligrams per day of this valuable substance.

Healthy foods for pregnant women rich in calcium: Dairy products are the best absorbable sources of calcium. Non-dairy sources include broccoli and kale. Many fruit juices and cereals are also fortified with calcium.

Vitamin D

Vitamin D works with calcium to help build your baby's bones and teeth. During pregnancy, a woman should take 600 IU per day. Healthy foods for pregnant women rich in vitamin D: Oily fish, such as salmon, is a great source of vitamin D. Other options include fortified milk and orange juice.

Food Serving size Vitamin D content

Fish (salmon) 85 g 570 IU Milk (skimmed) 1 cup (230 ml) 115 IU Freshly squeezed juice 1 cup (230 ml) 100 IU Eggs (hard-boiled) 1 large (50 g) 44 IU

Protein

Protein is crucial for your baby's growth throughout pregnancy. During pregnancy you need to take 71 grams per day of this substance

Healthy foods for pregnant women rich in protein are: lean meat, poultry, seafood and eggs are great sources of protein. Other options include beans and peas, nuts, seeds and soy products.

Iron

The body uses iron to produce hemoglobin. Hemoglobin is a protein in red blood cells that carries oxygen to the body's tissues.

During pregnancy, you need double the amount of iron that non-pregnant women need. Your body needs this iron to produce more blood to deliver oxygen to your baby.

If you do not have enough iron stores or get enough iron during pregnancy, you may develop iron deficiency anemia. You may develop a headache or become tired.

Severe iron deficiency anemia during pregnancy also increases the risk of premature birth, having a low birth weight baby, and postpartum depression. You need 27 milligrams per day.

Healthy foods for pregnant women rich in iron are: beef, liver, poultry and fish. Other options include iron-fortified breakfast cereals, beans and vegetables.