Choosing good vegetables for pregnant women to have a balanced diet to ensure the nutritional needs and good health of both mother and fetus is extremely important.
During pregnancy , your body needs additional nutrients, vitamins and minerals. During the second and third trimesters, each pregnant woman needs about 350 to 500 extra calories per day. If your diet does not meet the nutritional needs, it can negatively affect the development of the fetus such as neural tube problems, birth weight, etc.
Poor eating habits, strict diets or overeating that cause excessive weight gain can also increase your risk of gestational diabetes, which can lead to complications during pregnancy or childbirth. Put simply, eating healthy, nutritious foods will help ensure the health of you and your baby throughout pregnancy. In addition, this makes it easier to lose weight after giving birth.
In this article, I would like to introduce you to the good vegetables for pregnant women so that you can choose the most appropriate and nutritious without worrying about gaining too much weight from your diet.
Asparagus is a food rich in folic acid and high in vitamins, including vitamin D, K, … These substances have the ability to support children to develop more stable and comprehensive. Pregnant women should eat one cup of asparagus every day to provide enough vitamin K necessary for the body. This helps prevent malformations in the neural tube. Some suggested ways to make asparagus are stir fry beef, chicken, shrimp, mushrooms, etc.
Cauliflower (broccoli) not only contains a lot of iron but also has a high content of folic acid. Both of these substances play an important role in providing adequate nutrients to keep pregnant women healthy during pregnancy. The method of processing this vegetable is quite simple, just boil it, stir fry with beef or use it to cook soup.
Okra is one of the best vegetables for pregnant women to eat. On average, 1g of okra contains up to 36.5g of folic acid and lots of laxative fiber and minimize the common constipation during pregnancy. Especially okra also has quite low calories so pregnant women do not need to worry about blood sugar problems when eating more.
Artichokes are rich in choline, folate, magnesium, fiber, low fat and cholesterol to help protect the fetus against the risk of neural tube defects, prevent babies born underweight, reduce constipation during pregnancy, reduce cramps and restlessness during pregnancy.
Vegetables need to contain a lot of nutrients such as carotene, nicotinic acid, vitamins B, C, calcium, phosphorus, iron, rich in fiber … These substances have a cooling effect, cool blood, diuretic, sedative and reduce blood pressure …
According to Oriental medicine, vegetables need water also have effects such as reducing cough, anti-inflammatory, expectorant, lowering blood pressure, antifungal, reducing sugar, blood fat, etc. The broom effectively scans all waste from the digestive system. In addition, the aroma of vegetables needs to stimulate the sweat gland to work, reduce blood pressure.
Spinach is a leafy vegetable rich in minerals like potassium, zinc, magnesium, iron, calcium … along with vitamins like folate, niacin, vitamin A, vitamin B6, vitamin C, vitamin K, vitamin B1 (thiamine), vitamin B2 (riboflavin) and many other essential vitamins. This is a very healthy vegetable with low fat content. Pregnant women can use to prepare stir-fries or cook soup, fry eggs …
According to the United States Department of Agriculture (USDA), 100 grams of spinach contains 28.1µg of vitamin C, which meets 34% of the daily recommended intake of this vitamin.
Spinach has many uses: managing diabetes, preventing cancer, helping to form strong bones, supporting digestion, preventing macular degeneration, preventing cataracts, helping the system The fetal nerves develop well …
Cabbage is a rich source of vitamins A, E, K, magnesium, zinc … very good for the health development of the fetus.
Note that with vegetables grown under water such as coriander, water spinach, cilantro, watercress … very easily infected. Therefore, when pre-processing, you should wash many times under running water, soak with diluted salt water for about 15 minutes before processing to ensure hygiene. Pregnant women avoid eating raw vegetables to limit infections that adversely affect the health and fetus.
Amaranth is recommended by many experts for pregnant women in the first 3 months of pregnancy. Because it contains many protid, lipid, calcium, glucide and vitamins, … The main use of these substances is diuretic, body heat to make pregnant women feel more comfortable when morning sickness. Amaranth soup is extremely easy to eat, fast digesting and simple processing.
One of the vegetables that is good for pregnant women is spinach. Vegetables help pregnant women reduce cholesterol and control their weight. Especially in vegetables containing a type of mucus with the ability to laxative and constipation effective. There is also vitamin C that helps fight inflammation.
Tomatoes are a vegetable rich in vitamin C and iron. Pregnant women should regularly add tomatoes to their diet to reduce stress and fight aging. You can use tomatoes to prepare dishes: tomato sauce, egg tomato soup, salad, tiny tomato …