Zee Media Bureau/Udita Madan
New Delhi: Pregnancy is one of the most amazing moments of a couple's life, especially for the mothers-to-be. Carrying and nurturing the developing baby during the entire 9-month-long journey teaches you so much.
Health is one aspect that becomes of utmost importance during this time. This is because a woman is not only looking after herself, but also her baby inside her womb.
Everything you do and/or feel has an impact on the developing foetus, even what you eat. Keep in mind, that once you get pregnant, you're actually eating for two people – yourself and the baby.
Therefore, it is highly essential that you include the healthiest and the best foods to boost your baby’s growth and to keep yourself healthy to face all the stress and strains that are expected during pregnancy and labour.
Below, we have compiled a list of ten superfoods that a to-be mum should include in her diet, which will help them along their pregnancy months.
Check them out!
1. Dried apricots:
Good for a snack, these fruits are a great source of iron and one handful gives you 10% of your daily iron requirement. They contain folic acid, magnesium, potassium and calcium, which will prevent your bowel movement from getting sluggish as your pregnancy progresses.
Bananas are considered a rich source of energy and you need the most of it during your pregnancy days. Due to their potassium-rich content, bananas also have the power of reducing water retention and maintaining a healthy fluid balance. The tryptophan in the fruit also helps promote better and sound sleep.
3. Dairy products:
Since calcium is a pregnancy essential, dairy products can fulfill those requirements. A full glass of milk on a daily basis is important. However, do ensure that you also indulge in other dairy products like cheese, cottage cheese, yogurt, buttermilk, etc., to meet your daily calcium requirements.
For those who don't eat meat, tofu proves to be an excellent source of protein. Also rich in iron, calcium, magnesium, vitamin A and vitamin K, it promises normal blood clotting, particularly after birth.
5. Sweet potato:
Also a good source of energy, sweet potatoes contain calcium, vitamin C and betacarotene, which are vital nutrients for skin and eye development.
Once considered an exotic vegetable, Broccoli can now be found in almost all leading grocery stores. A rich source of folic acid, manganese and potassium, which contribute toward stronger bone development in the foetus.
Eggs are known as one of the most healthiest foods in the world and it is also the best thing you can consume during your pregnancy. Eggs are the richest source of proteins, are low in calories and are also overflowing with high-quality omega-3 fatty acids. A good source of folic acid, choline and iron, they aid in keep your amniotic membranes strong while preventing birth defects in the fetus. Do not avoid consuming the egg-yolk during pregnancy because that is the main source of choline.
Again, full of nutrients that can provide your baby with good health, chickpeas can be easily included in your diet, by way of salads, hummus, or in a simple vegetable form.
9. Sunflower seeds:
A lovely way to grab a snack whenever you feel your pregnancy munchiness coming on. Packed to the brim with both omega-3 and omega-06 fatty acids, as well as magnesium, vitamins A, B, D, E and K, calcium, iron, potassium and zinc, sunflower seeds can provide you with all the nutritional benefits required by you and the baby during your pregnancy.
Consumption of fish during pregnancy has been well-debated and discussed, due to its high mercury content, especially in seawater fish. However, fish is also known to be packed with high quality proteins and omega-3 fatty acids that promote healthy brain and eye development of the baby. To be on the safer side, though, limit your maximum fish intake to twice-a-week, while also making sure that the fish is thoroughly cooked.
Have a healthy pregnancy!