Most useful meals during pregnancy

Future mothers should constantly think about what foods they consume because during pregnancy women should take into account not only the taste of the product but also the benefits and harm that it can bring to the child. Relatives and friends advise there is one thing, doctors – another, but you want a third one. It is not surprising that many women are frightened by the question: “What foods are most useful for pregnant women?”

In order to somehow facilitate your choice of food during pregnancy, we chose the 15 most useful foods for expectant mothers.

  • Carrots: the most useful vegetable during pregnancy. Carrots contribute to the better functioning of the gastrointestinal tract. It contains a large amount of carotene, vitamin E, C, and B, K and PP vitamins. All these nutrients help in the formation of the organs of the child. The only contraindication for this vegetable is stomach ulcers, pancreatic problems, and any inflammation of the gastrointestinal tract.
  • Bulgarian sweet pepper: has healing properties, helps to improve the condition of mucous membranes and strengthens blood vessels. Useful substances that are contained in pepper strengthen the bones of a pregnant woman and help in the formation of the bones of the baby. Vitamins C, E, PP and P, which are contained in this vegetable improves skin condition. And essential oils, protein and beta-carotene will increase the level of immunity of a woman waiting for a child.
  • Spinach: This vegetable is rich in folic acid (vitamins A, B9 and E), which helps a pregnant woman avoid miscarriage, cope with toxemia during the first trimester, reduces the chance of anemia and protects the fetus from developing abnormalities.
  • Tomato: A very nutritious and low-calorie tomato contains lycopene, which is a unique antioxidant and protects cells from the effects of free radicals.
  • Banana: in spite of the calorie content of this fruit and the amount of starch it contains, doctors do not recommend abandoning it. Banana contains the most beneficial elements for the fruit: zinc and potassium. Zinc helps build the baby’s immune system, and potassium helps the cardiovascular system.
  • Apples : these fruits contribute to the normalization of the digestive tract, increase the secretion of gastric juice, remove nausea. Apples contain a lot of iron, manganese, magnesium, phosphorus and potassium, which help the fruit to grow. And in 5 seeds of this fruit the daily rate of iodine is contained.
  • Oatmeal: contributes to the normal course of pregnancy, due to the large number of vitamins and meneralov. Complex carbohydrates speed up the metabolism. Oatmeal gently envelops the gastric mucosa, which is good for inflammation of the digestive tract.
  • Brown rice: this type of rice is digested by the body longer than white, so pregnant women will retain a feeling of fullness for a longer period. Brown unpolished rice also contains 8 amino acids that are needed to make cells.
  • Natural yogurt: it contains large quantities of calcium and protein, which are necessary for the formation of bones and muscles, as well as vital organs. Beneficial bacteria in yogurt improves the digestive tract and accelerates the transfer of nutrients to the fetus.
  • Hard and pasteurized cheese: it contains a lot of protein and proteins, while in such cheeses there are few calories.
  • Sea fish: such types of fish as sardines, mackerel, anchovies, trout, herring contain enough fatty Omega-3 acids, protein and phosphorus, which are necessary for the development of the baby’s brain.
  • Eggs: contain a large amount of protein with a minimum of calories, and vitamins of group B, zinc and selenium will help develop the cardiovascular system of the child. It is better not to eat raw eggs, always try to eat eggs that have undergone a good heat treatment.
  • Lean meat (beef, turkey, chicken breasts): during pregnancy, it is better to replace the consumption of red meat, which has a lot of cholesterol and unhealthy fats, for lean types of meat such as dark meat of turkey, chicken breasts, young lean beef) In these varieties there is a lot of iron, useful animal proteins, zinc, and vitamins of group B, which will provide the future mother with energy. In addition, they have few calories. Before taking meat for food, make sure that it is fully cooked.
  • Tofu: this soy product contains a huge amount of amino acids that help increase collagen production. Eating “bean curd” you will reduce the risk of stretch marks. This is a hearty and low-calorie product.
  • Strawberries, blackberries, raspberries: contain vitamins essential for the development of the fetus. Every day by eating berries and fruits (not more than 5 servings) you increase the immunity of the baby.
  • Salmon: Salmon meat is an excellent antioxidant and a rich source of phosphorus, potassium, vitamins B1, PP and omega-3 fatty acids, which has a beneficial effect on the nervous and digestive systems and regulates blood sugar levels. What is the advantage of salmon over other fish species? Its level of methyl mercury is much lower than in other seafood (mackerel, mackerel). In addition to salmon, you can eat canned tuna. The daily portion of fish should not exceed 50 g.
  • Beans: Black beans, lentils, beans – these types of beans contain much more protein and fiber than vegetables. For nine months, the role of fibers in the body is as important as the role of protein: improving bowel and kidney function, reducing cholesterol levels in the blood. In addition, the legume family is the source of a number of useful minerals and trace elements necessary for the human body: zinc, iron, folate and calcium.
  • Walnut: In case you do not like fish and eggs, walnuts will become an alternative source of omega-3 for you. The peculiarity of walnut is that its chemical composition changes due to the degree of maturity of the fruit. Despite this, in a dried form all useful substances and free amino acids are stored in it: proteins, carbohydrates, iodine, potassium, calcium, iron, phosphorus, glutamine, vitamins E, PP, K and provitamin A.

Eating walnuts will help strengthen the immune system and liver, normalize gastric secretion, restore the body’s energy supply, strengthen muscles and relieve fatigue. As you can see, there are a lot of healthy foods, so making a correct and healthy diet for two will not be a problem.