Hi,
A healthy lifestyle plays an important role in sustaining a healthy pregnancyðĪ° and healthy fetal growth. Therefore intake of a healthy, well-balanced diet and proper nutrition is very crucial during pregnancy as it provides all the essential nutrients, vitamins and minerals required for the healthy development of the fetus and prevents any negative impact on the fetus and prevents birth defects.
Following are some of the foods that help in healthy fetal development -
1. AvocadosðĨ -
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Avocados are rich in Vitamins B, C, E and K, copper, monounsaturated fatty acids, fibre, folate and potassium. Folate helps prevent neural tube defects while the healthy fats help build the skin, brainð§ and tissues of the fetus. Potassium helps prevent leg cramps! in pregnant women. Avocados help ease morning sickness.
2. Berriesð -
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Berries like blueberries, blackberries, strawberriesð, raspberries are rich in Vitamin C, water, antioxidants, beta carotene, potassium, folic acid that help build healthy skin and immune system of the fetus.ðŠ
3. Citrus fruits ðððĨ -
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Citrus fruits like lemonð, sweet lime, orangesð, kiwiðĨ, grapefruit, tangerines excellent source of Vitamin C and are rich in Vitamin B, antioxidants, potassium, phosphorous, magnesium and copper. Citrus fruits help improve the immunity of fetus, it helps the baby’s bones grow properly and help prevent neural tube defects like spina bifida, anencephaly. Citrus fruits aids digestion and prevent morning sickness during pregnancy.
4. Broccoli ðĨĶ -
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Broccoli is rich in Vitamin A, E, B and K, iron, folic acid, beta-carotene, selenium, calcium, magnesium, zinc and phosphorus. Broccoli helps to prevent neurological problems in a fetus. It helps to eliminate problems during pregnancy such as diabetes, osteoporosis, anaemia.
5. Dark leafy greensðĨŽ -
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Leafy green vegetables such as spinach, kale, celery, lettuce, cabbage, cauliflower, coriander, mint, fenugreek leaves are rich in Vitamins A, B, C and K, calcium, magnesium, potassium, iron, folate, fibre and antioxidants. Leafy green protects baby's heart ❤️health and prevents congenital defects like spina bifida.
6. CarrotsðĨ -
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Carrots are a rich source of Vitamin A, B, C, folic acid, iron, calcium, manganese, phosphorus, fibre and antioxidants. Carrots help in foetal eyeð development, foetal boneðĶī and teethðĶ· formation, foetal nervous system and brain ð§ development, prevents neural birth defects such as spina bifida.
7. Quinoa -
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Quinoa is a rich source Of Vitamins, B, E, folic acid, antioxidants, calcium, iron, zinc, copper, phosphorous, magnesium, manganese, protein, unsaturated fats, fibre, lysine. Quinoa help reduce the chance of neural tube defects in the fetus. Quinoa is vital for supporting muscle development ðŠand immune activity in the fetus.
8. Oats -
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Oats are rich in iron, folic acid, calcium, potassium, phosphorus, magnesium, manganese, selenium, antioxidants, Vitamins B1, E, fibre
Oats help in the development of the fetal brainð§ and nervous system and prevent congenital disabilities. Oats help to boost immunity, help in the formation of bonesðĶī and teethðĶ· . Oats help prevent anaemia, gestational diabetes, constipation during pregnancy.
9. Legumes -
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Legumes like chickpeas, soybeans beans, peas, peanuts and lentils are excellent sources of protein, fibre, iron, folate, calcium, zinc. Legumes prevent neural tube defects and low birth weight in the fetus.
10. Dairy products ðĨð§ -
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Dairy products like milk, yoghurt, cheese are rich source of calcium, protein, folate, Vitamins D, B, phosphorus, magnesium and zinc.
The protein found in dairy is essential for baby’s cellular development. Dairy products provide a good supply of calcium for the growing bones ðĶī of the fetus and lower the risk for premature birth and neonatal death.
11. Eggs ðĨ -
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Eggs are a rich source of choline, iron, protein, Vitamins A, B, D, E, K and antioxidants. Eggs help in the development of lungs, kidneys, heart, eyes, and other organs of the fetus. Eggs help in the development of the brain ð§ of the fetus and prevent diseases like spina bifida and anencephaly. Eggs lower the risk of gestational diabetes, preeclampsia and low birth weight during pregnancy.
12. Nuts ðĨ -
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Nuts like walnuts, almonds, cashew nuts, pistachios, hazelnuts, macadamia nuts, pine nuts and peanuts are rich in Monounsaturated and polyunsaturated fats, Vitamins B, E, protein, folate, iron, fibre, copper, zinc, manganese, phosphorus, selenium. Nuts help in baby's eyes, bone, muscle, brain and spine development. Nuts protect against birth defects, improve birth weight and lower the risks of asthma and wheezing in a baby.
13. Dried fruits -
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Dried fruits like dates, figs, prunes, dried apricots, mango and pineapple are a rich source of antioxidants, fibre, iron, folate, calcium, potassium, phosphorus, cobalt, Vitamin A, C, E, K, sorbitol.
Dried fruits help in the development of the baby’s teeth, bones and nerves. Dried fruits help prevent nausea, heartburn, and high blood pressure during pregnancy.
14. Lean meat ðĨĐðð -
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Lean meats like skinless poultry, turkey, red meat with no fat! are a good source of protein, iron, zinc, choline, Vitamin B. Iron carries oxygen through the blood and delivers it throughout the body. Lean meats aid in immunity, brain development and metabolism of the fetus.
15. Salmon ð -
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Salmon is a rich source of essential omega-3 fatty acids EPA and DHA, Vitamin B12, D, E, protein, iron, zinc, selenium and iodine. Salmon helps in fetal brain and eye development. It helps in creating all of baby’s cells — skin, hair, muscles, bones and lower risk of preterm birth.
You can buy Nutritional supplements during pregnancy from :
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Please Note : This post contains product links from www.amazon.in
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