Ten Best Foods For Pregnancy

By Ben Mbata

It is more important than ever for the pregnant women to eat right. Here is a list of top foods to eat while pregnant.

Eggs: In addition to more than 12 vitamins and minerals eggs contain lots of quality protein which is essential for pregnancy. Baby’s cells are growing at an exponential rate and every cell is made of protein, plus a pregnant woman has her own protein needs. Eggs are also rich in choline, which promotes your baby’s overall growth and brain health, while helping prevent neural tube defects. Some even contain omega3 fatty acids important for brain and vision development. Healthy women with normal cholesterols can consume 1 to 2 eggs a day as part of a balanced diet low in cholesterol fat.

 Avocados: Loaded with folic acid (vital to forming your baby’s brain and nervous system). Potassium, vitamin c and vitamin B6 (which not only helps baby’s tissue and brains growth and may also help with your morning sickness). Avocados are a delicious way to get vitamins. Note however that they are high in fat and calories.

Carrots: Carrots are top when it comes to vitamin A so important for the development of your baby’s bone, teeth and eyes. They are perfect for munching on the go. Carrots are also a good source of vitamin B6 and C and fiber to keep things moving.

 Salmon: Omega3 fatty acid is good for your baby’s brain and eyes and salmon is a good source. Plus it provides protein and B vitamins. Salmon is also relatively low in mercury compared to other fish.

Legumes: Legumes are high in folic Acid (folets) which is vitamins to the development of the baby’s neural tube. The neural tube forms during the first month of pregnancy and later develops into the baby brain and spinal cord. Legumes are also filled with high contents of iron. Iron is necessary for the development of red blood cells which carry oxygen throughout the baby to enable the baby’s organs tissues operate well. Iron also helps fight pregnancy symptoms of tiredness irritability and depression. The recorded daily intake of

iron during pregnancy is 27mg per day. Another benefit of legumes is that they are loaded with fiber. This help combat the discomfort of constipation, a common problem among pregnant women.

Sweet Potatoes: Sweet Potatoes normally contain several nutrients women need during pregnancy including protein, fiber, folets, vit. A and vit. C. Sweet potatoes are also low in calories and fat and do not contain any cholesterol. The pregnant women required about 75g– 100g of protein which help the unborn baby grow properly and increase her blood supply. Other needs are more vitamin A vitamin C. thiamin, riboflavin niacin vit. B6, folets, vit. B12, copper, magnesium, manganese and zinc than women who are not pregnant. Iron intakes should increase from 18g to 27g daily as well as fiber 25 to 30g each day. Sweet potatoes is a good source of almost all there nutrients.