When it comes to pregnancy, it’s important to ensure you’re eating clean and healthy. Not only will it help your body stay in shape, but it can also give your baby the best start possible. You may have heard about “superfoods” – foods that are packed with essential vitamins and minerals – but did you know there are some unique superfoods that are great for expecting moms? This article will explore what some of these “pregnancy superfoods” are and how they can help ensure proper nutrition for mom and baby.
Superfoods that Every Pregnant Mom Should Add to her Diet
Pregnancy is an exciting time for any mom-to-be, but it’s also a time to create good habits that will benefit you and your baby. The right diet is essential to ensuring the best possible health outcomes. Eating superfoods can provide you with the nutrients you need while keeping your cravings in check. Here are some superfoods that every pregnant mom should add to her diet:
1. Whole Grains
Dalia: Dalia is an ancient grain high in protein that's often used as a porridge or cereal throughout India and parts of Africa. When eaten as part of a balanced diet, it can be incredibly beneficial for expecting moms thanks to its high levels of iron, zinc, calcium, and dietary fibre. Not only does this make it an ideal food for helping to provide extra energy during those long days, but it can also reduce the risk of birth defects in babies by providing essential micronutrients during development.
Ragi: Ragi, also known as finger millet, is a superfood that has plenty of health benefits for expecting moms. It's gluten-free and packed with essential nutrients like calcium, phosphorus, iron, magnesium, and potassium. Plus, it's rich in fibre which helps keep your digestive system running smoothly.
Ragi is easy to incorporate into your diet since it can be eaten as porridge or made into flour for delicious pancakes or muffins. And if you're craving something sweet but want to stay away from sugar, try mixing ragi with jaggery (unrefined sugar). This combination makes an excellent dessert that’s full of vitamins and minerals.
Brown Rice: Brown rice is one of the healthiest grains available and also packs a powerful nutritional punch. It’s rich in fibre, protein, and B vitamins which provide energy, support healthy digestion and promote tissue growth. Brown rice also contains essential minerals such as magnesium and calcium, which are important for your baby’s development during pregnancy. Additionally, it has heart-healthy fats like omega-3 fatty acids, which are beneficial for brain development in the fetus. Furthermore, brown rice helps regulate blood sugar levels which can help reduce morning sickness symptoms associated with pregnancy.
2. Ghee: The Ultimate Superfood
When it comes to eating healthy during pregnancy, there are certain superfoods that every mom-to-be should make sure to include in her diet. One of the most important is ghee. Ghee, also known as clarified butter, is a staple in Indian cuisine and has long been used for its health benefits. Rich in vitamins A, D, E, and K2, ghee provides essential nutrients that support a healthy pregnancy.
Ghee is especially beneficial for pregnant women because it helps the body absorb fat-soluble nutrients like calcium more efficiently. This can be especially helpful if you’re not getting enough of these essential vitamins from other sources. It also contains medium-chain fatty acids, which provide energy throughout the day – something all expectant moms need!
3. Fruits
Fruits like bananas, oranges, mangoes, and berries make excellent additions to any pregnant mom's diet, as they are all packed with essential vitamins and minerals.
Bananas are a great source of energy due to their high potassium levels, which helps regulate body fluids. They also contain vitamin B6, which helps build the baby’s brain tissue and immune system. Oranges provide Vitamin C, which is an antioxidant that helps increase immunity while mangoes are full of fibre which can help manage constipation during pregnancy. Also many other fruits, vegetables and foods that help to boost immunity.
Berries such as blueberries, strawberries, and cranberries contain antioxidants that can protect against cancer and heart disease in both mom and baby alike!
4. Green Leafy Vegetables
Green leafy vegetables such as spinach, kale, methi, cabbage, and more are packed with essential nutrients like folate, iron, and vitamins A and K. Folate is especially important during pregnancy as it helps to reduce the risk of birth defects in babies. Iron is critical to help your body produce red blood cells, which helps deliver oxygen throughout your body--and to the baby! Vitamin A plays a role in helping your baby's organs develop properly, while vitamin K helps with normal blood clotting.
5. Dairy Products
Dairy products offer an array of vitamins and minerals that pregnant women need in order to stay healthy throughout their pregnancy. Curd is rich in probiotics which helps support immune health and digestion. Paneer is an excellent source of protein, while milk provides calcium which helps build strong bones and teeth for both mommy-to-be and her unborn baby. All three dairy products are also high in Vitamin B12, which is important for helping to produce red blood cells, which help carry oxygen around your body.
6. Dried Fruits and Seeds
Dried fruits, such as apricots, dates, and raisins, are superfoods that provide fibre as well as vitamins A and C. They also have a low glycemic index which means they won’t cause blood sugar levels to spike. Pregnant moms can snack on these tasty treats or even add them to oatmeal or yoghurt for a nutrient-dense meal.
Seeds like chia, pumpkin, and sunflower are packed with omega-3 fatty acids, which help support healthy brain development in babies.
What Nutritional Content is Essential for Pregnant Women?
When you're pregnant, you must take in the right nutrients to ensure a healthy pregnancy and baby. Eating a balanced diet with enough vitamins and minerals can help meet your needs as well as those of your growing baby. But what nutritional content is essential for pregnant women? This list will help you find out the following:
- Folic acid
- Calcium
- Iron
- Vitamin D
- DHA – Omega fatty acids
- Iodine
- Potassium
- Fibre
Easy Habits to Supercharge your Diet with Fruits and Veggies
- Buy frozen fruit and vegetables because they are generally less expensive than fresh types, don't spoil, and have a higher nutrient value.
- Snack on vegetables like carrot or celery sticks dipped in hummus.
- Extra veggies can be added to homemade soups and sauces.
- Make healthful smoothies with fruits and veggies.
Eating nutritious foods during pregnancy is not only beneficial for the mother but also for the baby. Pregnancy superfoods can help to ensure that both mom and baby are getting all of the essential vitamins, minerals, and nutrients required for a healthy pregnancy. It is recommended that pregnant women focus on eating a balanced diet and limiting processed and sugary items.
