For anyone who is expecting and you actually have an interest in the thought: pumpkin and pregnancy. You can find lots of useful facts on this particular topic, as well as tips, advice, ideas, and answers to be able to questions regarding carrying a child, right nutrition and diet habits.
The consumption of raw vegetables should be controlled or washed thoroughly
The fact of seeing a positive in the pregnancy test supposes, in many occasions, a change in the eating habits -for the better- in the woman. Although the first trimester, especially if you suffer from constant nausea and vomiting, may not be the most appropriate to adopt a healthier and more balanced diet, the second trimester soon arrives, where the woman feels full and full of energy, an ideal time to include foods that ensure good nutrition for both mother and baby. And in this list you can not miss the vegetables. What vegetables are the most recommended for women during pregnancy?
List of vegetables most recommended in pregnancy
vegetables are perfect to ensure a good supply of vitamins and minerals, which in addition to helping to avoid diabetes also help control blood pressure and even reduce the risk of maternal anemia. In addition, vegetables are also perfect for the fetus to reach an adequate weight at birth and to avoid some congenital malformations such as neural tube defects (related to the contribution of folic acid).
Being so important in the diet of women during pregnancy, we have made you a complete list with the most recommended vegetables for this great moment and why they are so important:
– Wild asparagus. They contain not inconsiderable amounts of vitamins A, E and K, in addition to some vitamins of group B, such as folic acid.
– Escarole. It is rich in vitamins A and C.
– Peas. They are rich in vitamins C and K, but above all, they are a great source of fiber.
– Green leafy vegetables , such as spinach and chard. Besides being rich in fiber, they contain B vitamins, especially carotenoids and folic acid. They also contain iron, potassium, calcium and vitamin E.
– Tomatoes. Although there may be controversy as to whether the tomato is a vegetable, there is none regarding its enormous nutritional qualities, since it is particularly rich in vitamin C, K and biotin. < / p>
– Broccoli. It is rich in vitamin C, E, K and folic acid, as well as containing a large amount of fiber.
– Green beans. They are rich in calcium and fiber, in addition to providing vitamin C and folic acid.-
– Peppers. They are rich in vitamin C and carotenoids, as well as being an important source of fiber.
Advantages and disadvantages of eating vegetables during pregnancy
The appropriate consumption of some vitamins in pregnancy is related to the prevention of certain diseases in childhood. For example, vitamin E appears to protect against asthma, while carotenoids can reduce the risk of eczema. Vitamin C helps to achieve a strong immune system, so its consumption in pregnancy is more than recommended.
Fiber is a great ally of the mother during pregnancy, since, due to the increase in blood volume and the weight and volume of the fetus, the risk of constipation is very high, and fiber helps fight it.
In terms of minerals, iron prevents anemia and potassium helps control blood pressure, minimizing the risk of pre-eclampsia. In addition, a calcium intake is necessary for bone formation and teeth in the growing baby, so your contribution is more than indispensable.
On the contrary, the consumption of raw vegetables should be controlled or washed thoroughly . Vegetables can carry toxoplasma gondii, a parasite related to miscarriages and serious complications in the fetus, especially if it is contracted in the first months of pregnancy. Washing them thoroughly, even those labeled as pre-washed or ready to eat, and avoiding possible cross-contamination with other foods, can prevent toxoplasmosis.
Other uncooked vegetables, such as broccoli or radishes, can be a source of bacteria such as salmonella, dangerous for pregnant women, or even listeria monocytogenes, which is extremely serious if it crosses the placental barrier and reaches the fetus, which can cause death. Obviously, cooking eliminates the risk of any of these diseases.
In addition, raw vegetables can increase the appearance of gas, since they contain complex, indigestible carbohydrates that serve as food for the bacteria present in the large intestine, generating gas throughout the gastrointestinal tract. .In addition, some cooked vegetables, such as Brussels sprouts, although recommended for their calcium and folic acid content, may not be fully accepted by some pregnant women, so it is better to consume them with caution.
When eating out , it is preferable for the pregnant woman to avoid the consumption of raw products, thus minimizing the risk of food poisoning that may affect her health and / or that of the fetus .
And after these tips, we can only ask you to enjoy your pregnancy.
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