When you are pregnant, you need to pay more attention to your health than usual. Among them, food management is directly related to the health of the pregnant woman as well as the growth of the fetus. Therefore, it is very important to consume a variety of foods that are rich in ingredients that have a good effect on the health of pregnant women and fetuses, such as folic acid, iron, calcium, dietary fiber, and protein. So, today, let’s take a look at the various foods that have a good effect on pregnant women and what foods you should be aware of when you eat them.
Best Foods For Pregnant Women
1. Spinach
Folic acid, one of the B-complex vitamins, is one of the most important nutrients to take during pregnancy. It is not only involved in the synthesis of amino acids and nucleic acids, but also plays an important role in the normal division and growth of cells, in the generation of DNA, and plays an essential role in the development of the brain and nerves of the fetus. In addition, folic acid prevents neural tube defects and prevents miscarriage or stillbirth, so it is a component that should be consumed in the early stages of pregnancy. Spinach is not only rich in folic acid, but also contains various nutrients such as iron, calcium, and lutein, so it is important to consume it regularly.
2. Broccoli
Broccoli, a representative cruciferous vegetable and well-known as an excellent superfood, is also a food rich in the aforementioned folic acid. 200g of broccoli contains enough folic acid to meet the recommended daily intake of folic acid for pregnant women.
In addition, broccoli contains twice as much vitamin C as lemon, so it not only promotes calcium absorption, but also helps pregnant women to take care of their health by enhancing immunity. In addition, various nutrients such as sulforaphane and potassium contained in broccoli are known to help prevent gestational diabetes and gestational hypertension, which can occur during pregnancy.
3. Milk
Milk is known to be a food that has a positive effect on both the pregnant woman and the fetus. Calcium, which is abundant in milk, plays an important role in forming the bones and teeth of the fetus. In addition, as it is known that if there is a lack of calcium during pregnancy, the probability of developing osteoporosis after pregnancy increases, the rich calcium content in milk has a good effect in preventing these parts. In addition, iron, which helps the production of red blood cells, is also rich in milk, which is said to have a good effect in preventing anemia that occurs frequently during pregnancy. It is recommended to consume 200 ml or more per day in the early stages of pregnancy and 400 ml daily in the latter stages of pregnancy. However, iron supplements are known to inhibit the absorption of calcium, so milk and iron supplements should be avoided.
4. Meat
It is known that iron deficiency in pregnancy causes abnormalities in the blood production of the pregnant woman and the fetus, and the amount of oxygen supplied to the fetus is insufficient, which greatly affects the normal growth and development of the fetus. Meat, such as beef, has a high iron content, which prevents various physical abnormalities caused by iron deficiency and is said to help pregnant women manage their health. Meat is also rich in protein, which helps the body’s organs to form properly, including the brain and muscles. However, excessive consumption of fatty meats can cause weight gain and adversely affect the fetus, so it is recommended to eat low-fat meats. In addition, it is recommended to eat raw or undercooked meat sufficiently cooked because it can expose you to the risk of parasite infections such as toxoplasma.
5. Tomato
Tomatoes, which are representative of red food due to their distinctive red color, are also well known as good fruits to eat during pregnancy. Tomatoes are rich in antioxidants such as lycopene and beta-carotene, as well as vitamins A and C, and dietary fiber, which are said to have a positive effect on the health of pregnant women and the development of the fetus. Due to the excellent efficacy of these tomatoes, it is a good food to eat continuously from the beginning of pregnancy to the entire period of pregnancy.
6. Nuts
Nuts such as walnuts, pine nuts, and almonds are also known to be good food for pregnant women. Nutrients such as omega-3 unsaturated fatty acids, iron, and calcium, which are abundantly contained in these nuts, are said to have beneficial effects on the health of the pregnant woman and the development of the nervous system of the fetus. Nuts also contain a high proportion of zinc, an essential trace element involved in cell division and immunity, so it is said to help a lot in managing the immunity of pregnant women. However, caution is advised if you are allergic to nuts.
Other Foods and Bad Foods
In addition to the various foods mentioned above, various foods such as anchovies, cheese, whitefish, lotus root, tofu, sweet potato, and seaweed are also known to be good foods for pregnant women. In particular, anchovies and cheese, like the milk mentioned above, are high in calcium, which helps the fetus to form bones, so it is recommended to consume them regularly. In addition, during pregnancy, the enlarged uterus presses on the intestines, and at the same time, constipation occurs easily due to various factors such as low activity and taking iron supplements. Therefore, regular intake of apples, strawberries, kiwis, prunes, bananas, etc., which are rich in dietary fiber that help activate bowel movement, are said to help prevent constipation and manage health.
On the other hand, coffee, tea, and beverages with high caffeine content should be consumed with caution. Caffeine blocks the absorption of iron into the body and is known to adversely affect the growth of the fetus. It is also recommended not to consume excessive amounts of fish that are tuna. These deep-sea fish contain a lot of mercury, which can affect the development of the central nervous system of the fetus, so it is recommended not to consume too much. It is also advised to avoid drinking alcohol. If the fetus is exposed to alcohol, it can affect the development of the brain and nervous system, so even small amounts should be avoided.
