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A woman’s body goes through a lot of changes during her pregnancy and to keep up her levels of energy, it’s important that she maintains a wholesome diet. This is important not only for the mother’s health and wellbeing, but also for the proper growth and development of the baby growing within her. Having a balanced diet, comprising the right kind of foods, also ensures the woman is able to shed her pregnancy weight easily post delivery.
Here’s a list of foods women should eat during the course of her pregnancy
Milk and milk products are a rich source of calcium and proteins. Calcium helps in the development of the baby’s bones, heart, nerves, and muscles. If the mother doesn’t consume adequate amount of calcium in her diet, it could put her bone density at risk, along with hampering the growth of the unborn.
Proteins, on the other hand, help develop the baby and the placenta and also staves off the fatigue and nausea that pregnant women experience. Milk, lassi, paneer, and curd are rich sources of proteins, along with nuts, seeds, and grain.
Legumes are great plant-based sources of fiber, protein, iron, folate, and calcium. Deficiency of folate is the most common issue during pregnancy, and has been linked to an increased risk of low birth weight. It also makes the mother and child more susceptible to infections and diseases. Legumes such as lentils, chickpeas or black beans provide a high content of folate.
Sweet potatoes are rich in beta-carotene, which is later converted into vitamin A in the body. Vitamin A is essential for the growth of cells and tissues. Moreover, sweet potatoes also contain fiber which reduces blood sugar spikes and improves digestive health.
Vegetables such as kale, spinach, and broccoli are rich in fiber, vitamin C, K, A, calcium, iron, folate, and potassium. They are also rich in antioxidants that benefits the immune system immensely. Due to their high fiber content, these vegetables help in prevention of constipation, which is very common among pregnant women.
Dry fruits are usually rich in fiber, vitamins, and minerals including folate, iron, and potassium. Prunes (dried aloo bukhara) are rich in fiber, potassium, vitamin K, and sorbitol. They are natural laxatives that help relieve constipation. Dates are also beneficial for expecting mothers, since they’re high in potassium and iron. Regular consumption of dates facilitates cervical dilation and prevents anemia and purifies blood.
To know more about what foods you should add to your diet before and during pregnancy, talk to our Jiva AyurBaby health coaches today. Jiva AyurBaby helps you build the foundation of your child’s future today. Dial 0129-4040404.
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