Healthy food is essential for the health of the pregnant mother and her fetus; the nutrients obtained by the fetus during pregnancy impact remain throughout its life, so the pregnant mother should pay attention to healthy nutrition in order to maintain her health and the health of her future fetus.
Here are 20 of the best foods that a pregnant mother should eat during this crucial period in the life of her baby, according to the site “Boldsky” on health, as follows:
1-pomegranate
A recent study confirmed that pomegranate juice helps the development of the fetus better and reduces the problems of premature birth; this juice is rich in potassium, vitamin., vitamin., iron, and fiber, which is characterized by its ability to raise the level of hemoglobin in the blood.
2-nuts
Nuts such as almonds, cashews, walnuts, peanuts, pistachios, and others contain fats, proteins, fiber, vitamins, and minerals necessary for the body, which also prevents premature birth.
3-black raisins
Black raisins help increase the level of hemoglobin in the blood, so it is recommended to soak a handful of it overnight in some water and eat it in the morning on an empty stomach. It also eliminates digestion problems that pregnant women always face.
4-beets
Beet (beetroot) has many benefits, especially for pregnant women; it purifies the blood and boosts the level of iron, preventing pregnant women from developing anemia that negatively affects the fetus. It also regulates metabolism by improving digestion, in addition to preventing swelling of the limbs caused by fluid retention in the body.
5-dates
Dates are one of the best sources of iron for the body, and they also provide the necessary fiber which prevents constipation during pregnancy.
6-bananas
Eating bananas daily helps to avoid constipation throughout pregnancy, there is no better fruit than it contributes to the digestion of food, and it contains an abundant amount of potassium that helps get rid of intestinal cramps during pregnancy. Eating bananas in the morning regularly improves the unpleasant symptoms of the first three months of pregnancy, such as nausea, dizziness, and others.
7-Orange
As well as being one of the best sources of vitamin C, oranges contain 90% water, which provides the required hydration of the body and thus protection from the feeling of nausea and vomiting.
8-dried figs
Dried figs contain an abundant amount of iron, which is one of the most important factors for the growth of the placenta during the middle and last three months, good growth of the placenta helps in the good formation of the fetus, and the zinc contained in Figs is necessary for the formulation of fetal DNA and the growth of its tissues.
9-salmon
Salmon is the best seafood containing omega-3 fatty acids.
Eating two to 3 servings of salmon a week is enough to get the nutrients needed for the fetus; it helps in the formation of the eyes and brain of the fetus properly.
10-eggs
The choline element found in eggs promotes the health of the baby’s brain in the womb; it also contains proteins, amino acids, and some healthy fats that support the baby’s development. But it is advisable to cook the eggs well before eating to prevent salmonella poisoning.
11-yogurt
One cup of yogurt contains a large amount of calcium than milk; this is in addition to proteins and folic acid necessary for the development of the baby.
12-broccoli and leafy vegetables
Doctors recommend eating broccoli and leafy vegetables to avoid any abnormalities in the spine or brain of the fetus, as folic acid found in asparagus, broccoli, spinach, and cauliflower, and others treat abnormalities that may affect the fetus during its formation.
13-lentils
Folic acid in lentils helps the development of the baby’s brain and nervous system during the first trimester, in addition to containing abundant amounts of iron, proteins, and vitamin6 6.
14-sweet red pepper
One fruit of red pepper contains three times the vitamin الموجود found in oranges; it also contains beta-carotene and vitamin6 6, bitter, which promotes fetal development.
15-avocado
Avocado is a fruit rich in folic acid, which is very necessary for the development of the fetus in the womb, and it is also rich in iron and fiber, which is very important for the mother and fetus.
16-red meat
Lean red meat is a good source of high-quality protein, which helps in good fetal development, as well as contains abundant amounts of iron, which promotes the delivery of oxygen to the fetal brain.
17-berries of all kinds
Berries contain vitamins and minerals that are very necessary for mothers and babies; the oleic acid found in berries has anti-cancer properties, and some berries also contain vitamin, which helps strengthen the immune system of the expectant mother.
18-sweet potatoes
Sweet potatoes contain an abundant amount of beta-carotene, which turns the body into a necessary vitamin, and they also contain fiber that improves digestion and reduces high blood sugar.
19-mango
Many women suffer from leg cramps during pregnancy due to the weight of the body, and to avoid this; it is recommended to eat mango as it is rich in magnesium, which eliminates muscle cramps.
20-water
Dehydration can lead to the risk of premature birth, so pregnant women should consume more pure water daily, up to twice the consumption of the average person.
