For anyone who is expecting a baby and you actually care about the thought: vegetables good for pregnancy. You will discover many helpful material on this topic, as well as tips, advice, ideas, and answers for you to questions related to maternity, correct nutrition and diets.
Fruits and vegetables are the basis of a balanced and healthy diet, essential at any time of our life but especially during pregnancy as they contain a large amount of vitamins, minerals and fiber that help to relieve own discomfort of gestation and contribute to the correct development of the fetus. Although in principle all are good in these months, there are some that are especially recommended.
Why are fruits and vegetables important?
Fruits and vegetables are the basis of a healthy diet, and it is advisable to take at least 5 pieces a day of them. And is that both fruits and vegetables are rich in fiber , which helps prevent constipation and hemorrhoids in pregnancy. In addition, they contain many vitamins , among which beta-carotene stands out, necessary for the development of cells and tissues, vision and the immune system; vitamin C, which helps the formation of bones and teeth, as well as collagen in connective tissues; Group B vitamins such as folic acid, which prevents neural tube defects; vitamin E, an antioxidant that protects the body from infection and helps new blood cells grow; or vitamin A, which helps cell reproduction, the formation of hormones or the stimulation of the immune system.
As for minerals , potassium stands out, which controls blood pressure; iron, which prevents anemia; calcium, which participates in the formation of bones and teeth of the future baby; or magnesium, related to the functioning of the intestine, nerves and muscles, is part of bones and teeth and has a mild laxative effect.
They are also rich in water , favoring the hydration of the pregnant woman.
What are the best fruits?
In general, all fruits are good during pregnancy, although, to get the most out of them, it is important that you promote the consumption of fruits of various colors.
By consuming a variety of orange, red, yellow, green fruits … you provide your diet with a greater variety of nutrients since foods of different colors are rich in different vitamins, minerals and antioxidants.
Some of the most recommended in these months (although it is always recommended that they be seasonal) are:
1- Raspberries or strawberries , rich in vitamin C, quercetin and proanthocyanidins, which protect the baby’s tissues and improve the supply of oxygen to it. In addition, they improve the absorption of iron.
2- Apricots , rich in fiber that help prevent constipation.
3- Kiwi , with a large amount of vitamin C and folic acid.
4- Figs, both dry and natural as they provide potassium that reinforces the mother’s nervous and muscular function and prevents constipation and hypertension.
5- Apple, which regulates blood sugar levels and relieves nausea.
6- Orange, which contains calcium that protects the bones of the mother and baby, and vitamin C that strengthens the immune system.
7- Pear, one of the fruits that provides more water, therefore it has a diuretic effect. In addition, it reduces mood swings caused by hormones.
8- Banana , rich in potassium and vitamin B6.
9- Pineapple , with a large amount of calcium, vitamin and iron, prevents anemia.
10- Watermelon , rich in lycopene antioxidants that protect the heart and brain.
Is there any forbidden fruit?
There are no fruits that you cannot consume during pregnancy, although you should avoid transgenic fruits and wash them very well before consuming them to completely eliminate pesticides that may have on the skin, which can affect the cognitive and psychomotor development of the baby .
Likewise, vegetables and fruits that you eat raw can contain listeria, so peel or wash them well to avoid contracting listeriosis, a very serious infection in pregnancy.
And what are the best vegetables?
As happened with fruits, all vegetables are beneficial in pregnancy, although some stand out for their properties:
– Green leafy vegetables such as celery, watercress, lamb’s lettuce, thistle, cabbage or Brussels sprouts, rich in vitamins A, C, and group B (Thiamine or B1, Riboflavin or B2, Niacin or B3, Pyridoxine or B6, folate or B9), as well as iron, potassium, calcium, phosphorus and fiber.
– Tomato, source of vitamin C that contributes to the formation of bones, skin and teeth of the future baby by creating collagen; and rich in iron, which prevents anemia.
– Avocado , which contains vitamin A, vitamin C, magnesium, calcium and folic acid. In addition, it relieves nausea in the first weeks.
– Beet , with a high content of folic acid. Helps protect DNA and contains potassium, iron and silicon.
– Pumpkin , which helps to provide sufficient energy to the pregnant woman, in addition to reducing pain and inflammation caused by pregnancy.
– Asparagus , rich in iron, fiber and different vitamins. Likewise, asparagus has diuretic properties which help prevent fluid retention and edema.
– Escarole , high in folic acid.
As for vegetables that are prohibited or should not be consumed in excess in these months, we find spinach and chard , which contain many nitrates , potentially harmful substances for the development of the fetus, so they should be consumed in moderation.
Nor should you eat many turnips since they contain an acid that negatively influences the formation of some fatty acids, essential for the formation of the nervous tissue and the retina of the fetus.
And finally, do not eat legs or green tomatoes as they can cause gastrointestinal discomfort.
Blott, Maggie (2015), Your pregnancy day by day, Barcelona, Ed. Planeta.
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