Eating well during pregnancy often seems like a complicated task. Especially because there is such contradictory information as to what does or does not good for you and your developing baby. You do not have to like everything or eat them all the time. But try to pick some of your favorites to give that nutritional boost in your pregnancy. Want to see menu suggestions and recipes for each stage of pregnancy? But, how to calculate your menstruation cycle? You can now use the Period calculator to see if there is any chance to get pregnant. There is no need to remember your cycle like earlier. This product makes it easy for you. If it is yes, congratulation!
Here are 10 best foods that you must eat during pregnancy:
Eggs contain more than 12 vitamins and minerals and still an undesirable amount of protein. This substance is essential for the intense production of cells that takes place in the baby’s body. They are also rich in choline, a nutrient that promotes baby growth and brain health while helping prevent neural tube defects. You can also look for omega-3-enriched eggs.
The low-cost fish at fairs and markets, the sardine has complete proteins of high biological value, iron, phosphorus, magnesium, and vitamins A, B, D, E and K. It also has a high amount of essential fatty acids of the omega-3 type, whose effect is to protect the body against cardiovascular diseases. The famous omega-3 – a polyunsaturated fat – decreases triglycerides and total blood cholesterol, lowering bad cholesterol (LDL) and increasing good cholesterol (HDL).
Beans are a nutritionally complete food source of protein, iron, calcium, magnesium, zinc, vitamins (mainly B-complex), carbohydrates and fiber. In addition, it has antioxidant substances linked to lower risk in the development of some types of cancer and a lower incidence of degenerative diseases. It also contains soluble fibers and resulting in a greater sensation of satiety.
Whole grain bread
Brown bread has the same properties of vitamins, magnesium, calcium, potassium, phosphorus, and iron as white bread, with the advantage that the benefits are in more significant quantities. It also has fibers that help in the proper functioning of the intestine, cholesterol control and a greater sense of satiety.
Oats help the immune system to stay active. This is very important during pregnancy when there is a natural drop in the woman’s immunity. Therefore, greater susceptibility to diseases and infections. Like beans, oats are also rich in soluble fibers, the kind that cleans arteries in the body and helps to lower bad cholesterol (LDL) rates. It can be classified as a true mineral cocktail by containing calcium, iron, potassium, sodium, phosphorus, selenium and zinc.
Are not you a big fan of fish or eggs, but still, want to include the much-talked-about omega-3s in your diet because it’s important for baby’s brain development? Then try to include a snack with three or four Pars nuts in your day. Another tasty way is to add them chopped in the salad, in salted farofas or in the ice cream for an extra crunchy.
The two main nutrients of yogurt are protein, essential for building baby’s body cells, and calcium, vital for the formation of bones and teeth. Greek-type yogurts are even more recommended because they usually have twice as much protein as ordinary yogurts. The bacteria naturally present in yogurt are excellent for balancing the intestinal flora and assisting in the functioning of the intestine.
Who would have thought that a most unpretentious vegetable could be such a source of nourishment? Cabbage contains more iron and calcium than almost any other vegetable, and its high content of vitamin C increases the absorption capacity of these minerals by the body. Serving cabbage with a few drops of lemon or other citrus fruits in the same meal accelerates the absorption of iron and calcium.
Duckling (lean beef)
Because it contains a large amount of iron, the duckling is a type of meat very suitable for pregnant women in the prevention of anemia, a disease not unusual in pregnancy and can cause fatigue and malaise. The duckling is a meat that has proteins of high biological value for the healthy growth of muscles, organs and all the tissues in the baby’s formation.
It has a great amount of vitamin C, which, together with some food that is a source of iron, assists in the absorption of this mineral so fundamental for any pregnant woman. In addition to vitamin C, orange is also a source of minerals such as calcium, iron, phosphorus, vitamin A and potassium, thus aiding in defending the body against infections. Because it is rich in fiber.
Besides good foods, you must always be ready with the Period calculator. If you forget the cycle, it will be helpful for you to remember