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Foods and vegetables that are essential to eat during pregnancy?

A healthy pregnancy diet means what you have to eat and why you should eat that certain kind of food. Proper pregnancy diet plan is balanced by studying into what your baby requires through the growth and development, and this can be provided if you have a healthy meal. The following are some of the most recommended supplements for a pregnancy diet and also particular foods you should avoid.

Folic Acid:

  • In early development, folic acid helps form the neural tube. Folic acid prevent some major birth defects of the baby’s brain and spine. You can include vegetables and fruits such as Kiwi, Oranges, Brussels sprouts, spinach and cabbage, black eyed beans, Banana, Eggs are also good sources of folic acid.

Iron Rich Foods:

  • During your pregnancy, you need to include sufficiently iron-rich foods in your diet. When you don’t have enough iron in your body, you can develop anaemia. Anaemia during pregnancy can put you and your baby at a higher risk for several complications, including pre-term birth and low birth weight. Some great sources of iron are Poha, Beetroot, green vegetables, Jaggery, Raisin, Coconut slices, Chickpeas, Quinoa.

Vitamin C:

  • Vitamin C has been shown to enhance iron absorption in the body. Choose at least one good source of vitamin C every day, such as oranges, grapefruits, sprouts, kiwi, mango, strawberries, melon, bell peppers, tomatoes, asparagus and more. Pregnant women at least need 80 – 85mg of vitamin C a day.

Choline:

  • Choline is an essential nutrient because it cannot be synthesized in sufficient amount to metabolic demands. Choline rich foods are egg yolks, chicken, soya and wheat germ. Pregnant women who are not eating these foods may need supplementation.

Calcium:

  • Consumption of calcium in pregnancy should be encouraged, especially during the second and third trimester of pregnancy and during lactation. Proper calcium consumption can be attained by diet which include milk and milk Products like yogurt /Buttermilk, Paneer. There are many other calcium containing foods like spinach, tofu, almonds, fox nuts, Fortified foods like almond milk and soya milk.

Whole Grains:

  • Daily Consumption of whole grains and cereals, Fresh vegetables should be encouraged to provide additional minerals, vitamins and fibre.

Foods to Avoid

Besides, you should avoid some unhealthy sources foods during your pregnancy such as caffeine and alcohol.

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