Pregnancy is the most beautiful and sensitive period for every woman. Besides special care and attention, pregnant women also need a healthy diet plan to maintain a healthy pregnancy. Therefore, in this article health crescent has listed the best foods to eat in early pregnancy and stages of pregnancy as well.
List of best foods to eat in early pregnancy
1. Salmon
Salmon is rich in omega-3 fatty acids, protein, vitamin D, B vitamins, iron, zinc, and selenium. These nutrients help pregnant women stay healthy and strong throughout their pregnancies. Omega-3 fatty acids are especially good for pregnant women because they reduce inflammation and improve brain function. Vitamin D helps to prevent neural tube defects and supports bone formation.
Iron is necessary for fetal hemoglobin production and is critical for proper oxygen transport.
Zinc is necessary for normal immune system functioning and wound healing. Selenium is essential for thyroid hormone synthesis and is important for proper fetal brain development.
2. Beans
Beans are rich in fiber, folate, manganese, copper, and potassium. Fiber helps to regulate blood sugar levels and promotes regular bowel movements.
Folate is used in DNA replication and cell division.
Manganese is important for the production of red blood cells and aids muscle contraction. Copper is crucial for the production of hormones and enzymes. Potassium is necessary for muscle contraction and nerve conduction.
3. Nuts
Nuts are packed with antioxidants and monounsaturated fats. Antioxidants protect cells from damage caused by free radicals. Monounsaturated fats lower cholesterol and may decrease the risk of heart disease.
Walnuts are particularly rich in alpha-linolenic acid (ALA), a type of omega-3 fatty acid. ALA is converted to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
EPA and DHA are important for infant brain development. Almonds are high in vitamin E, which is important for eye health.
Pistachios have higher amounts of lutein than any other nut. Lutein is a carotenoid antioxidant that reduces the risk of cataracts.
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4. Whole grains
Whole grains provide lots of fiber, vitamins, minerals, and phytochemicals. Fiber helps keep you full longer and regulates blood sugar levels. Whole grains are also a great source of complex carbohydrates, which are broken down slowly and provide sustained energy.
Whole grains also contain many different types of vitamins and minerals. Whole grains are also rich in folic acid, which is important for fetal brain development.
5. Berries
Berries are loaded with antioxidants and flavonoids. Flavonoids are powerful anti-inflammatory agents that may help prevent certain cancers. Blueberries are high in anthocyanins, which give them their blue color. Anthocyanins are potent antioxidants that may help fight cancer.
Blackberries are a rich source of ellagic acid, which may help prevent breast cancer. Raspberries are high in quercetin, which may help prevent prostate cancer. Cranberries are high in proanthocyanidins, which may help prevent urinary tract infections.
6. Oily fish
Oily fish like salmon, sardines, and herring are rich in omega-3 fats, which are important for brain development and vision.
Pregnant women should limit their intake of mercury, which accumulates in the body and can harm developing fetuses. Fish oil supplements are safe for pregnant women and are often recommended for those who do not consume enough seafood.
7. Dark chocolate
Dark chocolate contains antioxidants called polyphenols. Polyphenols are thought to play a role in reducing the risk of cardiovascular disease. Chocolate also provides a nice dose of caffeine, which can boost energy levels. Caffeine is known to increase milk supply in nursing mothers.
8. Oatmeal
Oatmeal is a great breakfast food that contains plenty of fiber and nutrients. Make sure to buy steel-cut oatmeal, not quick-cooking oatmeal, which has less nutrition.
