Top 10 foods you need to have a healthy pregnancy
There are very important nutrients for your health and that of your baby. A balanced and complete diet can ensure the necessary supply of nutrients. Here we mention the most complete and recommended foods to have a healthy pregnancy.
TOP 10 FOODS YOU NEED TO HAVE A HEALTHY PREGNANCY
Dark green vegetables
Arugula, parsley, asparagus, and artichoke are rich in folic acid. Spinach and broccoli are also rich in calcium and watercress in addition to calcium and folic acid contain iodine, which makes them an excellent choice in your salads.
Natural fruits
Especially the orange, banana and melon due to its folic acid content, the avocado also has very healthy vegetable fat.
Nuts
By excellence, the almond because it contains folic acid, calcium and iron in good quantities, the chestnut, the walnut and the hazelnut and the dried fig are also recommended.
Soybeans, lentils, chickpeas and peas
They provide folic acid and calcium in good quantity, also mixed with whole grains are a good extra source of protein.
Whole grain cereals
Especially whole wheat provides folic acid, in general, the cereals that retain their entire structure provide fiber, vitamin B, vitamin E, antioxidants, unsaturated fats and carbohydrates among many others.
Sea products
It is important to take care of the proper handling and preparation of these foods, thus, consuming tuna, salmon and sardines provides Vitamin D, essential for the absorption and fixation of calcium.
Vitamin C
Important not only to prevent colds but also because it facilitates the absorption of iron, it is not only found in citrus, also in guava, pepper, kiwi, parsley, cabbage, strawberry, among others.
Lean meat
The main source of iron in the diet, in addition to providing us with a large amount of protein for the proper growth of the baby, at least 30 to 40% of the increase in calories in the intake of a pregnant woman must correspond to protein and although the Meat is not the only source of it, it is where we find it most abundant.
Vinegar
So is! Any type of vinegar used to dress your salads will help you improve the absorption of the iron contained in the dark green leaves.
Salt
Although not in excess, you must integrate it into your daily diet, since it is added with iodine, very important for the development of the future baby.
If you’re pregnant, you don’t necessarily have to “eat for two,” take that into account.
Expert: Geraldine Loredo Fuentes, General practitioner, doula, perinatal and breastfeeding educator.