Pregnancy is a stage in the lives of women where the diet deserves a lot of attention and care, considering that some nutrients are more important than others and cannot be lacking in the daily table. To achieve a quality diet during pregnancy, we show you the 24 most recommended foods during pregnancy by nutritionists and gynecologists.
Spinach
Spinach are green leaves and therefore, they are an ideal fiber-rich option to reverse constipation so frequent during pregnancy.
But in addition, its intake can offer the body valuable nutrients for pregnancy such as iron, folic acid, calcium and potassium.
We recommend its consumption with both cooking and raw, in the latter case the cleaning and washing process must be very careful.
Lentils
Like other legumes, lentils are a source of fiber and vegetable proteins for the body, but they are also one of the alternatives with more folic acid and iron.
They also provide iodine a nutrient of great importance for the organism during pregnancy and are a source of zinc which is essential to strengthen defenses. You can include them in a lot of dishes or sauces.
In Babies and more A low carb diet during pregnancy may increase the risk of neural tube defectsBanana
It is a source of carbohydrates complex, with natural sugars that are accompanied by fiber and therefore can calm the craving for something sweet in a healthy way.
The banana also offers substances with prebiotic effect that can benefit the intestinal flora and thus contribute to prevent or reverse constipation And as we all know, it is an excellent source of potassium. Consume the piece as is, or you can include it in cake recipes, muffins or cake.
Watercress
It is an excellent calcium source Of vegetable origin, ideal for pregnant vegetarians and also, it is one of the foods with more folic acid that we can consume.
Because it is a green leaf it also offers fiber and prebiotics that benefit intestinal transit but it must be carefully sanitized to prevent the intake of pathogens that could be contaminating this vegetable. To consume it, you can choose from cold soups to salads or combined with legumes.
Red pepper
Red pepper is a food of valuable nutrients, many of them with antioxidant effect. But above all, the presence of vitamin C necessary not only to take care of the body's defenses but also to facilitate the absorption of calcium and iron We consume during pregnancy.
Its consumption is recommended in raw but also in cooked we can take advantage of its virtues, especially if we ingest it together with iron sources of vegetable origin such as legumes or green leaves. Traditional roasted peppers are a good companion for any dish.
Sweet potato or sweet potato
Sweet potato, sweet potato, sweet potato or sweet potato contains carotenoids that our body transforms into vitamin A. It is a tuber of the potato family with a series of properties that it does not possess.
It is a source of vitamin E, antioxidants and minerals, specifically potassium. Also contains very good amounts of group B vitamins such as B1, B1, B5 and B6. We leave you some recipes to take full advantage of this tuber
Broccoli
He broccoli It is a seasonal vegetable with valuable properties for the organism, among which its richness in vegetable proteins and fiber that allows us to satisfy ourselves with good nutrients.
It is also one of the foods with more iodine and vegetable calcium that we can consume, also offering vitamin C and potassium to the body of the pregnant woman that of course is needed for our whole body to function properly. It is very versatile when preparing it, here are some recipes that will inspire you.
Carrot
During pregnancy we must have a varied diet, that is, with a diversity of good nutrients that the body needs and therefore, the key is in include various colored fruits and vegetables.
The carrot It is the benchmark in terms of orange plant foods that are a source of vitamin A and carotenes that are required for the skin, hair and visual health as well as for the healthy growth and development of the baby in gestation. You can include it in your dishes in a variety of ways: from cold or hot creams, glazes, in salads to desserts, cakes or biscuits.
In Babies and more The 11 essential fruits during pregnancyCitrus
Tangerines, oranges, grapefruits, lemons, limes are part of this group of fruits that offer among other things Vitamin C, calcium, carotenes, vitamin A and potassium to the organism
They can improve iron absorption and because of their acidity they can also increase calcium absorption, being therefore recommended in amounts of a daily ration during pregnancy as in other stages of life.
Eggs
The eggs they offer in the clear 100% proteins, while in the yolk we find besides proteins quality fats for the organism among which monounsaturated fatty acids stand out.
They are also a source of vitamins of group B among which folic acid is so recommended in the first trimester of pregnancy, and also Vitamin A, carotenes, vitamin D very helpful to facilitate calcium absorption and highly recommended this season.
As if that were not enough, eggs are a source of minerals such as potassium or the iron of great importance for an adequate gestation.
Salmon
It is a blue or fatty fish, that is, it concentrates considerable amounts of Omega 3 but for not being a large fish the chances of having mercury are minimal. Therefore, it is a better alternative than tuna to obtain quality fats.
It is also a source of vitamin D and calcium for the organism that in pregnancy are nutrients that we should not stop caring to prevent future complications in the maternal body. You can prepare it in snacks, icing or baked with nuts, but remember that you can not take it raw.
Almonds
Almonds like other nuts with a source of quality fats, among which monounsaturated and polyunsaturated fatty acids within which is the omega 3 that is so important in pregnancy.
They are also a source of vegetable calcium, fiber, potassium and vitamin E with antioxidant function, offering considerable levels of iodine and folic acid also essential in pregnancy.
Cashew nuts
Another dried fruit rich in healthy fats that offers among other things a high proportion of zinc to take care of the body's defenses, as well as iodine and folic acid.
It is also a source of iron and calcium Vegetable that is so needed during pregnancy, especially after the second trimester of pregnancy.
Pumpkin Pipes
They are an excellent source of calcium vegetable, as well as fiber and protein as with other seeds.
But the most important thing is your wealth in iodine and zinc that protect the body from hormonal disorders and protect the defenses helping, among other things, to prevent infections. They also provide potassium in appreciable amounts. You can include them, for example, in pecking dips or in breads or salads.
In Babies and more Healthy and balanced diet for pregnant womenChia seeds
Among the various seeds we have at our disposal, those of chia They are one of the highest proportion of good fats and thus, it is an excellent source of omega 3 Of vegetable origin highly recommended for vegetarian pregnant women.
It is also a source of potassium, vitamin E, zinc and vegetable proteins that can contribute to good nutrition in pregnancy. You can include them in breakfast in a pudding with raspberries, kiwi and coconut or in a porridge with almond milk to start the day with energy.
Chickpeas
They are a source of fiber and vegetable proteins that help us to calm hunger with good nutrients, but above all its consumption is recommended because they are vegetables rich in folic acid, zinc and iodine.
We can choose the chickpeas dry and consume after soaking and proper cooking or, a good alternative are canned vegetables that must be rinsed and washed before consumption to remove possible excess sodium. You can eat them in a good stew, in salad, or crispy with herbs.
Flax seeds
They are one of the main sources of omega 3 in among plant foods, as they have alpha linolenic acid or ALA inside.
They also offer protein, fiber and vitamin E as well as calcium and potassium in appreciable quantities.
In Babies and more Nutrition during pregnancy: foods rich in folic acidSardines
As with salmon, sardines are a fatty fish or blue fish rich in Omega 3 and low in mercury.
In addition, sardines are a source of vitamin D, calcium, iodine and potassium for the organism of the pregnant woman who so much needs to take care of her body to prevent nutrient imbalances. You can prepare them on the grill, baked or in rolls as an appetizer to eat with your fingers.
Wheat germ
It is one of the wheat derivatives with the highest proportion of nutrients. It has a lot of fiber and vitamins of group B, among which the presence of folic acid.
It is also a concentrated source of vegetable proteins and iron That is key during pregnancy, therefore, it is a good option to enrich our diet beyond the classic supplements that we should ingest.
Algae
All algae are an excellent source of nutrients for the body, highlighting in the dried version of all of them the presence of iodine, folic acid, iron, zinc and potassium for the organism
In addition, they can offer calcium in very high amounts as is the case with kelp, agar and dried wakame. You should always try to wash them very well and avoid taking them in large quantities during pregnancy because of their high iodine content.
Oats
The oats It is one of the many cereals that we find at our disposal, but unlike others it is an excellent option to add good nutrients to the diet.
It emphasizes in the oats its richness in fiber with a minimum of quality fats, as well as it is a source of folic acid, zinc and potassium for the organism of the pregnant woman. Minerals such as calcium or the iron.
In Babies and more 70 percent of pregnant women do not follow healthy eating and exercise habits, according to a surveyMilk
Although it is not an essential food, milk is one of the main sources of calcium that we can include in our diet. And it is a good quality calcium that is easily absorbed.
Also, milk (unlike cheese) is low in sodium and provides other good nutrients for the body such as potassium, vitamin D, vitamin A and vitamins of group B. Like little brings a lot of water and contributes to the hydration that is so important during pregnancy.
Extra virgin olive oil
Among the many oils that we can consume the extra virgin olive oil It is one of the most advisable for its wealth in monounsaturated fatty acids beneficial for the body and also for its richness in antioxidant polyphenols.
In addition, extra virgin olive oil withstands high temperatures very well being more recommended than others for cooking and prepare various dishes.
Avocado
He avocado It is an oily fruit, that is, it is a fruit rich in fats, among which quality fats such as monounsaturated fatty acids.
In addition, avocado is a source of fiber, vitamin E and vitamins of group B that our body needs to function properly. And the best, avocado can be very useful replacing cream, butter or commercial sauces in the form of guacamole, which is why it helps to eat healthier during pregnancy. We think of them in salads, or so with lemon, but we suggest you try them in the oven stuffed with eggs, you will love them.
In Babies and more The 11 essential fruits during pregnancyThese are 24 foods recommended in pregnancy to maintain a quality diet in which essential nutrients are not lacking to achieve a healthy gestation.
