of the pregnant mother and her fetus. The nutrients that the fetus obtains during pregnancy, their effect continues to accompany it throughout its life, so the pregnant mother must pay attention to healthy nutrition in order to preserve her health and the health of her fetus in the future.
Here are 20 types of the best #foods that a pregnant mother should eat during this crucial period in her child’s life, according to what was stated on the “Boldsky” website concerned with health, and they are as follows:
A recent study has confirmed that pomegranate juice helps the fetus grow better and reduces the problems of premature birth . This juice is rich in potassium, vitamin K, vitamin C, iron, and fiber, which is characterized by its ability to raise the level of hemoglobin in the blood.
Nuts such as almonds, cashews, walnuts, peanuts, pistachios, and others contain fats, proteins, fibers, vitamins, and minerals necessary for the body, which also prevents premature birth.
Black raisins help increase the level of hemoglobin in the blood, so it is recommended to soak a handful of them overnight in some water and eat them in the morning on an empty stomach. It also eliminates the digestive problems that pregnant women always face.
Beetroot has many benefits, especially for pregnant women. It purifies the blood and enhances the iron level, which prevents the pregnant woman from developing anemia, which negatively affects the fetus. It also regulates the metabolism process by improving the digestion process, in addition to preventing swelling of the extremities caused by fluid retention in the body.
Dates are one of the best sources of iron for the body, and they also provide the necessary fiber, which prevents constipation during pregnancy.
Eating bananas daily helps avoid constipation throughout pregnancy. There is no better fruit to aid digestion. It also contains a large amount of potassium, which helps relieve intestinal cramps during pregnancy. Eating bananas in the morning regularly improves the annoying symptoms of the first 3 months of pregnancy, such as nausea, dizziness, and others.
In addition to being one of the best sources of vitamin C, oranges contain 90% water, which provides the body with the necessary hydration and thus protects against nausea and vomiting.
Dried figs contain an abundant amount of iron, which is one of the most important factors in 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. Zinc in figs is also necessary for the formulation of the fetus’s DNA and the growth of its tissues.
Salmon is the best seafood containing omega-3 fatty acids.
Eating two to three meals of salmon per week is sufficient to obtain the necessary nutrients for the fetus, as it helps in the proper formation of the fetus’s eyes and brain.
The choline in eggs promotes the health of the fetus's brain in the womb, and it also contains proteins, amino acids, and some healthy fats that support the child's growth. However, it is recommended to cook eggs well before eating them to prevent salmonella poisoning.
One cup of yogurt contains a large amount of calcium that exceeds milk, in addition to proteins and folic acid, which are necessary for the child’s growth.
Doctors recommend eating broccoli and leafy vegetables to avoid any deformities in the spine or brain of the fetus. Folic acid, which is found in asparagus, broccoli, spinach, cauliflower, and others, treats deformities that may affect the fetus during its formation.
The folic acid found in lentils helps the fetus’ brain and nervous system grow during the first three months, in addition to containing abundant amounts of iron, proteins, and vitamin B6.
One red pepper contains three times the vitamin C found in an orange, and it also contains beta-carotene and vitamin B6, which promotes fetal growth.
Avocado is a fruit rich in folic acid, which is very necessary for the growth of the fetus in the womb. It is also rich in iron and fiber, which are very important for the mother and the fetus.
Fat-free red meat is a good source of high-quality protein, which helps in the good growth of the fetus. In addition, it contains abundant amounts of iron, which enhances the delivery of oxygen to the fetal brain.
Berries contain vitamins and minerals that are very essential for mothers and infants. The alginate acid found in berries has anti-cancer properties, and some types of berries also contain vitamin C, which helps boost the immune system of the pregnant mother.
Sweet potatoes contain an abundant amount of beta-carotene, which the body turns into the necessary vitamin A. They also contain fiber, which improves digestion and reduces high blood sugar.
Many women suffer from leg cramps during pregnancy, due to heavy body weight. To avoid this, it is recommended to eat mangoes as they are rich in magnesium, which eliminates muscle cramps.
Dehydration can lead to the risk of premature birth, so pregnant women should drink plenty of pure water daily, up to twice the amount of an average person.
