For anyone who is expecting and you care about the question: citrus fruits in pregnancy. You will discover many valuable information and facts on this specific topic, as well as tips, advice, opinions, and answers to be able to questions about maternity, correct nutrition and eating plans.
During pregnancy it is essential that you take care of your diet and make sure that your diet is balanced and varied, since nutritional requirements change and health problems could occur, both in the mother and in the baby.
Today we tell you which foods should not be missing from your menu if you are pregnant , and we give you ideas on how you can prepare them in the kitchen so that their consumption is healthy, rich and nutritious.
Green leafy vegetables
Dark green leafy vegetables such as spinach, green asparagus, broccoli, chard, watercress or lettuce , for example, are the foods with the highest concentration of folate or folic acid they have, a fundamental vitamin during pregnancy.
Why are they important? Folic acid is very important during pregnancy because it helps prevent neural tube defects in the baby. Although it is essential that you take folic acid supplements in pills, you should also take care of your diet with foods that guarantee a natural supply of this important vitamin.
How to add them to the diet? Vegetables are very easy to incorporate into the diet as an accompaniment to other dishes in the form of salads, but you can also consume them cooked. Of course, it is important to bear in mind that folic acid is heat sensitive , so it is lost with heat and certain forms of cooking. In this regard, it is best to opt for cooking techniques such as steam or microwave.
Carrot
Although in the diet of pregnant women vegetables of all colors should not be missing , carrots deserve a special mention for the multiple properties they contain and their important health benefits.
Why are they important? They are a source of vitamin A and carotenes that are required for skin, hair and visual health as well as for the healthy growth and development of the unborn baby.
How to add them to the diet? It can be eaten raw, with or without skin (in the latter case it is essential to wash it properly) or incorporate it into any type of salad. But in addition, the carrot can be included in any stew or as the main ingredient in hot or cold creams, and desserts such as cakes and sponge cakes. At Directo al Paladar they offer us endless recipes with carrots, each one more exquisite.
Red pepper
The red pepper is a food with valuable nutrients, many of them with an antioxidant effect. But above all it stands out for its high content of vitamin C.
Why are they important? Vitamin C will not only help to strengthen your immune system, but also to absorb calcium and iron, which are so important at this stage of life.
How to add them to the diet? You can eat them raw (always well washed), but also cooked. Take advantage of all its virtues by taking it together with sources of iron of vegetable origin, such as legumes or green leaves. Another option is to eat them roasted, which is a perfect accompaniment to any dish.
Legumes
Legumes such as lentils or chickpeas are a source of fiber and vegetable proteins for the body, but also important sources of folic acid, iron, iodine and zinc.
Why are they important? Folic acid is very important during pregnancy as it helps prevent birth defects in the baby’s neural tube. For its part, zinc is essential to strengthen defenses. Regarding the fiber they contain, it is an ally food for intestinal transit.
How to add them to the diet? You can include them in a lot of dishes, such as traditional stews, hummus, purees or cold creams or salads.
Avocado
Avocado is a fruit with many beneficial health properties that deserves a separate mention. It contains fatty acids, vitamin K, fiber and also a great contribution of folic acid. It is the perfect ally during pregnancy!
Why are they important? The fatty acids it contains are essential in the pregnant woman’s diet as they contribute to the baby’s neurological development. Other exceptional qualities of this magnificent fruit is that it helps reduce cholesterol and triglycerides and improves the immune system thanks to its high content of carotenoids.
How to add it to the diet? This fruit is very versatile, and its flavor and texture allow it to be enjoyed both in savory dishes (for example, in salads or on toasts), as well as in desserts or smoothies .
Banana
Banana is a source of complex carbohydrates , with natural sugars that are accompanied by fiber and therefore can calm the craving for something sweet in a healthy way.
Why are they important? The banana also offers substances with a prebiotic effect that can benefit the intestinal flora and thus help prevent or reverse constipation. It is also an excellent source of potassium that will help you fight the dreaded muscle cramps.
On the other hand, banana helps reduce cholesterol levels, fight depression, minimize heartburn (so common during the last stage of pregnancy, especially), and prevent anemia, thanks to its high iron content.
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